I no longer use sleep medications..took me time to intergrate the below routine...give yourself 30 days to create a new habit.
No Electronics at all 1hr before bed. I have a set routine for night...put out cloths for the next day...pj's, listen to at least a3o minute sleep/anxiety removal meditation on utube..or any calming music, shut down computer, read a book for an hour, then bed at the same time each night. While reading I drink a tea made with 1/2 water 1/2 milk of sleep tea.
I do not have a clock on a night stand where I can see the time. I keep a small note book/pen incase I'm thinking I need to remember something for morning, and write it down to avoid more anxiety. If I wake during the night, can't fall back to sleep, I get up, stay warm and read my book, no clock, no computer, and I do "self-yaws" as a way to tell my body it needs sleep. Or, if I think don't need to get up, I'll lay on my back, do gratitude thoughts, prayer, and belly breathing...
It's a matter of making the effort, a choice/decision to self-care, know that you don't have to be anxious....as your emotions are "thought driven" so if you continue to Think I'll never get to sleep, you won't.
Improve Adrenal Function: If you feel the most energized after 6 pm, you may be suffering from adrenal fatigue. Impaired adrenal function disrupts the release of hormones that affect blood sugar, metabolism, immune response, and, of course, circadian rhythm. Stress management techniques can reduce the strain on the adrenal glands and help improve function, but you may also need additional treatment. Examples include pregnenolone and DHEA replacement, and/or B12 injections.
DBT: If you feel constant stress, these skills can help you to regulate your emotions. http://dbtselfhelp.com/html/site_map_text.html
Today is my first dbt group. I drove the hour to the offices and had to have my temp taken. The first temp they took on my forehead and was over 100 but my oral temp was good. It’s a hot day out and I had the windows down so the sun was hitting me. I’ll post later all about this group and I’ll use this thread so check in later tonight if you are interested!
With COVID-19, quarantine and civil unrest how are you doing? I feel like I am living in a scary film that just goes on and on, do you feel this way? I keep working on my coping and relaxation techniques but am ready for this movie to end. Are you working on a project or craft to distract your self? How are you coping? Wishing you safety, calmness and peace.