Sleeping problems

[Infinity1199]

Since I've been diagnosed, I've had an awful time getting the required 8 hours we all need to function. I've been having a tough with insomnia and I'm finding it even more difficult to function because of both my depression and sleeping problems

I've tried:

-Changing my diet from the advice of my GP

-Over the counter sleeping aids (don't work, make you feel worse)

-Exercising more regularly

-Reading and/or watching TV for 20 min before going to bed

-Hot shower before bed (supposed to make you relaxed)

-decaffeinated drinks

Does anyone have any suggestions that don't require medications?

[Just Sara]

Hey Infinity!

Oh I so understand the sleeping disorder stuff. I didn't sleep properly for 20 yrs without med's until I was diagnosed and had a breakdown. Then it got worse!

Sleep is our biggest support system when it comes to recovery because it not only rests our body/mind, it rests our nervous system for a good start the following day, which reduces symptoms and increases coping mechanisms.

There are many threads on this topic, so if you go to the search function at the top of the screen (right hand side) you can look for others that give great advice and stories.

Personally, I identified that most of my trauma's took place in my bed, so I moved it against the wall so I was facing the door, and let my pooch sleep with me to feel safe. That act alone gave me a peaceful sleep, and the rest is history.

I still have my off nights due to life's pressures, but I have anti anxiety med's that help at those times.

I don't know much about depression because my main symptoms relate to anxiety/ptsd. But I'm sure there's plenty of info out there to peruse.

Wishing you a deep slumber tonight hun...

Sez x

[startingnew]

hi there

have you thought of doing meditation before you go to sleep?

or doing a breathing exercise while in bed and falling asleep as you do it?

there is an app called ONE GITANT MIND and also Smiling Mind. these are guided meditations .

theres a few different breathing methods that you could try as well, ill find some for you that i think might work

ill write them in a separate post for you

[startingnew]

3-3-3 method

breathe in for 3 seconds hold, for 3 seconds and breathe out for 3 seconds

[startingnew]

this isnt a breathing exercise but others have found this really useful

PROGRESSIVE MUSCULAR RELAXATION (PMR)
.A person can practice this
technique by either sitting or lying down in a comfortable spot. The key to the relaxation process is taking some deep breaths and then proceeding to tense, then relax a group of muscles in a systematic order. One can start with the head and move down to the neck,
shoulders, etc or can start with the feet and legs and proceedaccordingly. The goal of the process is to cause deeper relaxation to the body than by simply attempting to relax


Sit in a comfortable position, with eyes closed. Take a few deep breaths, expanding your belly as you breathe air in and contracting it as you exhale.

Begin
at the top of your body, and go down. Start with your head, tensing
your facial muscles, squeezing your eyes shut, puckering your mought
and clenching your jaw. Hold, then release and breathe.

Tense
as you lift your shoulders to your ears, hold, then release and
breathe.

Make
a fist with your right hand, tighten the muscles in your lower and
upper arm, hold, then release. Breathe in and out. Repeat with left
hand.

Concentrate
on your back, squeezing shoulder blades together. Hold, then
release. Breathe in and out.

Suck
in your stomach, hold, then release. Breath in and out.

Clench
your buttocks, hold, then release. Breathe in and out.

Tighten
your right haamstring, hold then release. Breathe in and out. Repeat
with left hamstring.

Flex your right calf, hold, then release. Breathe in and out. Repeat with left calf.

Tighten toes on your right foot, hold, then release. Breathe in and out. Repeat with left foot

[startingnew]

Breathing mindfulness
Sit quietly in a chair with both feet on the ground and your hands in your lap. Bring all of your attention to the physical act of breathing – start to notice the breath as it enters your body through your nose and fills your lungs. Also notice the breath as your lungs relax and you inhale through your nose. Don’t try to do anything with your breathing – simply notice it, pay attention to it and be aware of it. You will start to notice that each time you breathe in your diaphragm or stomach will expand and each time you breathe out your diaphragm or stomach will relax. Again, don’t try to do anything – just be aware of the physical sensations of breathing in and breathing out. You might like to mentally spell the word “relax” – R-E-L-A-X – each time you breathe in and breathe out. Alternatively, you might like to imagine that with each inward breath you breathe in a feeling of peace and calm and relaxation and that with each outward breath you breathe out any tension, worry or anxiety that is stored in your body.
Start this exercise initially for 5 minutes building up daily. You can also do this exercise lying down in bed if you have difficulty sleeping. It is simply a way of allowing you to have more mindful and conscious control of your body – its breathing and its capacity to relax. When our breathing relaxes our muscles relax and we relax

ok these are the only ones i can find right now... hopefully some of them will help you

[Infinity1199]

Hi guys,

Thanks for the quick replies, I'll be sure to try both of your suggestions when I get a chance.

just thought I would mention I've tried sleeping tablets in order to deal with my insomnia but found they've caused debilitating drowsiness the next day. my teachers probably thought I was on something 🙂

Thanks for the advice guys,

Infinity 🙂

[startingnew]

good luck

i hope some of these strategies help you in some way

and no medications arent for some and thats ok 🙂