Lived Experience Forum

[outlander]

hi guys

i find that msot of the time im very anxious of a night time

im wondering what others do to settle down for the night to calm both the mind and body. i nkow if the body is tense its hard to sleep as well so any suggestions welcome

so far i can think of deep breathing, mindfullness and reading abook

@Former-Member@CherryBomb@utopia @Faith-and-Hope @Shaz51@Bimby2@Mazarita@Adge@soul@Anony18

[Former-Member]

Hello @outlander 🙂

I repeat the word 'the' as it doesn't lead to any thoughts in particular.

I have to have everything dark and quiet, so on the occasions where I've had to sleep in someone else's house, I will place towels, blankets, cloth of some type, over anything that lights up (so many gadgets in most houses) and under the crack at the bottom of the door, etc. I will also gently place a pillow over the top of my head, which also helps with the light and is a good muffler for sound (another thing very common in most houses - fridges, clocks, neighbours and the likes).

I will get up and move, even if it's just pacing, to try and help my muscles tire.

I use herbal sleep aids (don't care if they actually work, so long as I believe they do:) )

I will use a relaxation method of imagining I'm laying on the cloud and letting the most wonderful softness and magical calm seep into my body as is sinks into it.

Sometimes I will just let myself lay there, even if I can't sleep I can still relax my muscles and allow myself to feel 'in control' that way.

Reading is a good one, I used to use almost text type books, complicated ones, as it would tire my thought out. (My eyes are getting older now though)

Deep breathing with a strong focus on what I'm doing definately helps my mind off negitave thoughts.

I'm yet to 'look into' mindfullness, so I think your one up on me there:)

[outlander]

Thanks for your suggestions @Former-Member

[Former-Member]

Any time @outlander🙂 {well, anytime when my brains working in a way I can get the letters typed on the screen:D}

[Adge]

@outlanderI usually do a breathing meditation, once or twice during the day - & also when I'm wanting to go to sleep.

I focus on my breaths, saying "in", & "out" - whilst slowing down my breathing (as much as possible), & breathing more deeply (instead of shallow & fast breaths).

Sometimes, if I'm really anxious or am having a lot of trouble getting to sleep - I do the same with deepening & slowing down my breathing, whilst counting backwards from 100 to 0 (I read about that somewhere).

Slow & deeper breathing is also supposed to be helpful with managing panic & anxiety - although I'm still working on practicing that. I haven't found a breathing practice that helps effectively with panic (& anxiety) yet.

Adge

[outlander]

@utopia can u tag me in your breathing technique thread please. I cant seem to find it...

And thank you @Adge for you suggestions too

[Adge]

That's okay @outlander I hope you find it helpful.

@utopiaCan you please tag me into your breathing techniques thread too, please.

Adge

[outlander]

?