Sleeping help

Hi

With my anxiety I have come down with a fear of something happening to me during my sleep, and find it very hard to settle at night,

My chest starts getting niggling, and my left arm goes a little numb, putting me in fear of a heart attack, I've had a full check up and everything came back good,
But still I find it hard sleeping

Does anyone have any useful ideas on how to put my mind at ease before I sleep?


(I have a doctors appointment next week to hopefully get some therapy to helps with this)

I've tried some relaxation music before, but I'll definitely give thehonestguys a look!

2.00am here in Uk and I'm wide awake really annoying

Another one I recall was breathing in through the nose, clean, crisp, healthy fresh air, filling your lungs as much as you could,...hold for a few seconds, and s-l-o-w-l-y exhale through the mouth, and imagine what you're exhaling is like a dark cloud or smoke, as you clarify your body and discharge the toxicity, negativity, negative thoughts/words/patterns,...and as you exhale this dark negative cloud, you would be blowing it away from you,....gone from your body.

(Lather, rinse, repeat)

Another one I haven't figured out why it works but it does, .... pick a colour in your mind that YOU associate with health, happiness, prosperity, peace, calm, relaxation,....and with your eyes closed, you repeat this colour to yourself over and over like a mantra. Sometimes you spell it, you picture the colour spelled out IN the very colour you're seeking....Imagine drawing every letter of that word of the colour, and colouring it in.

It's simple, (vs. a longer mantra that can feel more like rote repetition). There's something about it being a shorter word, a colour personal to you, and all that you do....to smell the colour, taste it, see it, spell it, what would it sound like, how does it make you feel,....

It's pretty cool actually!







M.

Colin,

It is absolutely vital to have a sleep environment that is reasonably conducive to sleep, and it’s amazing how many things most insomniacs can do to improve their sleep environment.

Cover your windows with blackout curtains. Install sound-proofing eggshell foam. Find more comfortable earplugs. Get an air conditioner or a dehumidifier. Kick the dog out of bed. Get a squirt bottle and wage war on the cat until she learns that waking you up at 4:00 AM is going to get her nothing but soaking wet. Use a white noise machine or a fan. Buy the best mattress money can buy, get a deluxe pillow, and 900 thread count sheets. Fix the leaky tap. If your spouse snores, get rid of him/her: separate bedrooms, separate lives, whatever it takes, even if it’s only until you learn to sleep again. Get rid of the phone too: permanently eliminate the possibility of it ever waking you up at 2:00 AM again.

Everyone’s circumstances are different, and the solutions will be unique, but stop at nothing to make your bedroom as sleep-friendly as humanly possible. And if you can’t do it — if there is something intrinsically sleep-hostile about your living space …find a way to fix it.

Do not nap at all or strictly limit napping. This is a significant challenge in itself. Do whatever you have to do. For the serious insomniac, a lot is at stake. All I can tell you is that it’s worth it.

I have a mantra I use when I go to bed and start to toss and turn – “My bed is for rest, not for worry”

I wish you well and I hope you believe that you are OK and you will find a way to help you get into a sleep pattern that will benefit you.

Kindly,
Kitt