STRESS, WORRIES, AND ANXIETIES

STRESS, WORRIES AND ANXIETIES
Stress, worries and anxieties are undoubtedly major causes of sleeplessness.
So how does one overcome them in order to get a good nights sleep.
Its probably not very practical to get up in the middle of the night and go and see your doctor or psychologist. So what is one to do?.
Well, here is one solution which is very effective if its done correctly. Its also very simple, and that which is simple is usually the most successful.

Its best to do this before you go to bed.
Find a room or space where you will not be disturbed.

Think of a problem or situation which is uppermost in your mind. (maybe your girlfriend/boyfriend has left you. You are about to be sacked by your boss etc)
Write that problem down on a sheet of paper, including the details of who, where, when and what.
That action alone seperates you to a degree from the problem.
Its out there in front of you on paper. Its less passionate now.

Once you are happy you have written it all down, read it back to yourself.
Now write down the possibilities to remedy the situation.
For example, your boss is about to fire you.
1. Tell him to shove his job. 2. Apologise. 3. Ask for a transfer to a different department. 4. Ask him to review the situation 5. Start looking for another job in the morning.
You will start to feel good when you have the answer and can then go back to bed.

If you are uncertain as to which solution, list the advantages and disadvantages of each one you are not sure of.
Returning to the scenario with the boss, if you tell him to 'shove his job.........' then you definitely are fired, but you will feel good, (for a short while)
Apologise. You may not be fired,you still have your job but you will feel bad, (for a short while.)
Sleep well.


Sunday, 15 December 2013


You go to bed early, or for a nap, but for whatever reason, you're not tired or sleepy. There are many things you can do to fall into sleep mode more easily, but this article will focus on a few simple, quick fixes that will nudge your body into slumber modes when you're not feeling tired.

  Steps

  1. 1
    Adjust the temperature. The temperature in the room should be slightly cooler than what's comfortable for you. A slight drop in temperature induces sleep. [1] But don't let yourself get too cold, especially your feet; cold feet can be disruptive to sleep, so put on some socks!
  2. 2
    Adjust the lighting. If you prefer a completely dark room, cover all lights such as digital alarm clocks, or any other electronic device in your bedroom that has a light on it. If you prefer to sleep with dim lighting, wear an eye mask or lower your lights until you are comfortable enough to sleep. Do not sleep with your lights on, as this disrupts sleep and makes it hard to become tired and relaxed.[2]
  3. 3
    Adjust the sound level. Consider putting on some white noise (sound machine, fan blowing etc.), which has been shown to make people fall asleep more quickly. Also, people find the ticking of a watch or clock soothing. [3] If you prefer everything quiet, turn off anything that causes noise.
  4. 4
    Adjust your sleeping position. Keep your back straight, and make sure that your neck isn't resting too high or too low. Avoid sleeping on your stomach, as forcing your head to one side is hard on the spine and neck. If you sleep on your side, put a narrow pillow or rolled-up towel between your knees to keep your hips in a neutral position.
  5. 5
    Make your bed comfier. Swap your over or under-stuffed pillows for the ones you keep in the guest room. If your mattress is lumpy, flip it over or cover it with a foam pad or other blankets.
  6. 6
    Recreate boredom. This varies from person to person, but whatever that activity is, it should lull your brain, not engage it. Slow, calming music lends itself well to this. Reading something that is completely uninteresting to you is good as well. Some types of puzzles or games may work as well, such as Sudoku or Solitaire.
  7. 7
    Perform breathing exercises. Try abdominal breathing, yogic pranayam, or a one-minute breathing exercise.
  8. 8
    Visualize something relaxing and repetitive. For example, think of small, warm waves washing over your body at regular intervals to coincide with your breathing. Meditate to calm yourself and clear your head. If you are anxious about something in particular, visualize overcoming your fears.
    • Think of one of the most beautiful and calming places you have ever been to (a clear stream of running water in a field of wildflowers in the mountains to a peaceful lake). This should help you relax. (If this makes you want to urinate, think of an alternate place.)

Stretch and Exercise

  1. 1
    At least 3 hours before bed do a small workout session with a series of stretches before and after.
    • Keep it short and simple- less than an hour and nothing too intense.
  2. 2
    A half hour before bed, stretch some more.


       Tips

  • Lay still and relax. Close your eyes, and try to clear your mind.
  • Use the bathroom to make yourself more comfortable and prevent having to get back up any time soon.
  • Surround yourself with calm, peaceful things that may help you slow down.
  • Take a nice, warm bath before you go to bed.
  • Have a warm beverage about an hour before you go to bed. Avoid coffee or anything with caffeine. Warm milk is usually a good choice.
  • Try too keep your body perfectly still and sleep in a comfortable position.
  • Clear your mind of all thoughts, try to think of positive memories and visualise calming scenes.
  • Sleep with a large pillow or stuffed animal, because no one likes to sleep alone.
  • Daydream. It will get your mind off of anything stressful or worrisome and just let you drift off into whatever world you create.
  • Don't have any electronics near you to distract you (unless you are using it to listen to music or white noise).
  •  http://www.wikihow.com/Sleep-When-You-Are-Not-Tired
at
Labels:

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)