When I'm anxious, breathing meditation before sleep helps a lot.
Breath in like you normally would, then pause a little, breath out as slowly as it's comfortable. Again a little pause, then start again with breathing in as you normally would. 15 minutes of that work wonders for me. It tricks the brain into thinking you're save, because only when you're relaxed you breath like that normally. When in danger, your breath is rather fast.
The key thing is to breath out more slowly than you breath in, but don't overdue it. If you don't get enough oxygen, it will surely not help to battle anxiety.
Maybe it's helpful for someone else as well.
Why Can’t I Sleep?
221–230 of 288 posts
Re: Why Can’t I Sleep?
#222Always the same old advise. Sleep hygiene, exercise, caffeine. Anyone with chronic insomnia can tell you none of that really works. For me it's always been impossible to fall into a regular day/night routine, it's actually whenever I try to force it I'm starting to rapidly feel worse. So the solution has been to just flow with it, I sleep when I can, stay awake otherwise. It's fine and I feel good, the real problem t…
Up until my early 30's, I could never fall asleep before 1-2AM. If I could sleep until 10AM I felt great, any earlier and I felt miserable all day. This put me seriously out of sync with the expectations of the corporate work world. In the 1990's medicinal herbs became popular and easy to get, including sleep aids. I discovered rather by accident that if I took melatonin or valerian right before going to bed, then po…
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Re: Why Can’t I Sleep?
#223When I'm anxious, breathing meditation before sleep helps a lot. Breath in like you normally would, then pause a little, breath out as slowly as it's comfortable. Again a little pause, then start again with breathing in as you normally would. 15 minutes of that work wonders for me. It tricks the brain into thinking you're save, because only when you're relaxed you breath like that normally. When in danger, your breat…
Not sure if this is exactly the same, but it seems reminiscent of "box breathing": https://www.healthline.com/health/box-breathing
Re: Why Can’t I Sleep?
#224Ironically, I fixed my moderate chronic insomnia succesfully by going to a doctor with a completely unrelated( citation needed ) set of symptoms. My CBT therapist wanted me to fall asleep during the appointment to perform another technique, but obviously I could not. He said to not worry and explained a routine which I’m happy to share to those who didn’t try yet: - lay, relax, comfort^ - do not move further - do not…
I perform an "optimized" version of this: I ask myself: "where's the tension?". Often, I realize quickly that I am flexing somewhere, and I just need to let go.
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Re: Why Can’t I Sleep?
#225Earlier quoted context omitted.
Most seditary people turn into "night owls" if they don't pay attention. Your phrasing makes it sound like people can't help themselves, but thats just wrong. Sleeping habits are actually an issue of discipline unless you're suffering from an actual medical condition... Which are extremely rare Either start working out/do cardio or reduce your sleeping time until you're able to go to sleep at the time you wish. some…
You might want to read this: http://healthysleep.med.harvard.edu/healthy/science/variatio... It is scientifically recognized that people have different circadian rhythms (thus sleep cycles). And here’s some research about teenage delayed circadian rhythm: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2820578/ You know, sometimes people are not snowflakes that require bullying or discipline to do things “the right way”…
Your comment is about as insightful as someone pointing at rotten teeth from a person that doesn't brush their teeth as an example why brushing them doesn't work.
There are people that suffer from this self afflicted syndrome and it's not easy to change your lifestyle into a healthy one. Hiding behind words like night owl doesn't help you if you want to change yourself however.
And if you don't want to change yourself, then just admit to yourself that this is the lifestyle you want to have.
There is nothing inherently wrong with wanting to stay up late/sleep in. It is however a decision you make and not a biological necessity.
Re: Why Can’t I Sleep?
#226Earlier quoted context omitted.
I try this but occasionally I mentally "wake up" as my body is asleep and I start freaking out mentally. It's a form of sleep paralysis I suppose, but without the hallucinations that other people tend to have. The feeling of being mentally alert but not being able to control my own movements or even my breathing is terrifying, and I usually try to move as much as I can and can wake my body up within a few minutes.
Sleep paralysis is only frightening when you fight it. Instead, you can simply direct your attention inwards and daydream about something pleasant. Think of it as taking a little break from your everyday reality. Nothing bad is going to happen -- everything you experience in that state is a smoke scroll drawn from your imagination.
> Sleep paralysis is only frightening when you fight it.
But it's also really frustrating when you have an itch or if your in an awkward position where breathing is more difficult.
Re: Why Can’t I Sleep?
#227Since about three weeks ago I cannot sleep. It’s very strange. I know the feeling of anxiety and how it leads to not sleeping, it’s something I’ve had in the past at very stressful jobs. I’ve learned techniques to deal with this, like breathing and mindfulness. But right now this feels different. I’m tired, I’m lying in bed, and I don’t have any stressful thoughts. Yet somehow I just don’t fall asleep. It feels like…
Yes and it was a magnesium deficiency. Try a pill with a good amount of magnesium (400+ mg). Jamieson magnesium + vitamin d 500 for instance: https://www.jamiesonvitamins.com/products/magnesium-d3
Note: Allergy sufferers who rely on Allegra have to be careful with when they take magnesium supplements since magnesium can sharply decrease absorption of Allegra.
Re: Why Can’t I Sleep?
#228I, as a 33 BMI person with insomnia issues and workaholic nature, started intermittent fasting (eat between 9am to 5pm) 5 days ago and since then, I have been consistently sleeping at least 5 hours daily. By midnight, I am tired enough to not care about any pending task.
Re: Why Can’t I Sleep?
#229If I use Eclipse Labz Stasis, it's like an off-switch within half an hour. This is very useful if I forced a late-night workout on myself.
But I was taught something by a sleep therapist in my teen years. It appears to be equivalent to Progressive Relaxation. I know how to do it and it works but it takes time so I usually just pharma my way.
Re: Why Can’t I Sleep?
#230Ironically, I fixed my moderate chronic insomnia succesfully by going to a doctor with a completely unrelated( citation needed ) set of symptoms. My CBT therapist wanted me to fall asleep during the appointment to perform another technique, but obviously I could not. He said to not worry and explained a routine which I’m happy to share to those who didn’t try yet: - lay, relax, comfort^ - do not move further - do not…
I've done a technique like this and it has been helpful! A problem I've also run into is that my eyes become "locked" as if they're focusing on something so I need to allow my eyes to relax and move. This is especially helpful when there is hypnogogia, allowing the eyes to relax and follow it will help ease the body into sleep more easily.
As an alternative to body scanning, I've found placing attention on 2 separates points in the body, i.e., palm of hand and chest will quiet the thinking mind. This is particular helpful if there is a feeling I want to avoid since the thinking mind is trying to avoid feeling unpleasant feelings (the mind likes to control and regulate things). Yet by placing attention on those 2 points the the mind will alternate between those 2 sensations instead. It may be a bit of a balancing act to do and if that's the case body scan may be easier to do.