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    POPSY190   43,399
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Sleep assignment

Saturday, January 25, 2014

emoticon I generally have no problem sleeping now although I have had major problems in the past. But I was interested to see in this assignment if there were tried and true techniques for those night when I just don't seem to be able to fall asleep.
I do most of the things suggested for sound sleep: I have a regular bedtime routine, I don't drink caffeinated drinks near bedtime (but I WAS surprised to learn the effects of such drinks can last 10-12 hours!), I sleep in a cool room and don't watch television. I have to confess that I have been guilty of using an ipad, which, of course, has backlighting - bad for relaxing the brain. But there seems to be little co-relation between the nights I use it to play the odd game of Candy Crush and and those when I cannot get to sleep. So that leaves anxiety and stress.
I have been diagnosed with panic attacks which were happening at any time during the night or day and I now have medication to deal with them. The problem is that I have no idea of what triggers the attacks. emoticon
However, as far as sleep goes there are some useful techniques I can use: to wind down and calm the mind at sleepless times I can practise deep breathing, progressive muscle relaxation and visualise a peaceful restful place. I have done some of these in the past but it has done no harm to be reminded of them. I also find that mentally reading a favourite book or watching a film in my mind can send me to sleep. ZZZZZZZZZZZzzzzzzzzzzzzzz!
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  Member Comments About This Blog Post:

HERMIEME 1/26/2014 12:36AM

    Interesting results from the Lab. For anxiety (and it's for panic attacks specifically, too) Positive Magazine has some good meditations on YouTube, you can just speak into your iPad speaker on YouTube safari'd or the app "Positive magazine anxiety meditation" if you want to try it and they're be other ones to try if you'd like, too. Earbuds are almost surely a requirement to optimize this. Sorry I can't give you the link, but as you know, iPads are no good for that. If you know a way to get them to underlline or even all come out in one line, please let me know. I'd also recommend Diana Parkinson's Hypnosis for stress relief on Youtube and some on NLP magic's Youtube channel, but I recently had a couple of bad experiences with YouTube hypnoses so would no longer recommend them. These are the good ones. Some of them are garbage to begin with if you ask me. Best wishes, Penny :))

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ARTJAC 1/25/2014 11:03PM

    emoticon

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1CRAZYDOG 1/25/2014 9:56PM

  Good luck!

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THETURTLEBEAR 1/25/2014 8:52PM

    Thanks for sharing!

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SANDRALEET 1/25/2014 5:08PM

    Lay on a lovely beech You hear the sound of the ocean The sun is going down so beautiful you are completely relaxed quiet music surrounds you eyes closing getting so so sleepy I think relaxing things in my mind helps me fall asleep

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AWESOMECHELZ 1/25/2014 4:46PM

    I have panic attacks every so often too and, at night, not a great thing. For high anxiety, I use funny movies, my favorite music, and fun reading. Thanks for sharing since I don't feel as alone with that problem at night. emoticon emoticon Sweet dreams! emoticon

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MUDGE4 1/25/2014 10:49AM

    When I was little my mom always told me to think of something nice before I went to sleep. Sounds like your movie in your mind idea! emoticon

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MICKEYH 1/25/2014 10:10AM

    I have no problem to go to bed also. As we all know, good night sleep is a number one priority for healthy living among with drinking plenty of water. Have a wonderful weekend Penny. emoticon

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TORTISE110 1/25/2014 7:25AM

    Some nights are better than others, I find. Hope you find a great routine for you!

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GOANNA2 1/25/2014 6:26AM

    Sorry to hear that you are having trouble sleeping Penny.
I read somewhere that having a banana before bed
can help you sleep. Worth a try. I have no problem sleeping -
even when it's hot. As Susie says warm milk helps sometimes.
Meditation is good and a few good deep breaths is good too.
Hope you get a good sleep pattern soon. emoticon

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WENDYJM4 1/25/2014 3:56AM

    hope you sort this out soon Penny emoticon

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LYNMEINDERS 1/25/2014 3:49AM

    I love your new Profile Pic...it is awesome....

I have had that problem some nights and have been known to get up and go down stairs and read for a while....
If hubby is away or if I am away I just turn the light on and read and it isn't long before I am sound asleep.....

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PHEBESS 1/25/2014 3:24AM

    I like your new sig pic!

I've always had problems sleeping too - I find a lot of walking during the day helps me sleep at night.

Re the panic attacks - can you make notes of where/when/what else is going on? Maybe figure out your triggers? (My brother gets them occasionally.)

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SUSIEPH1 1/25/2014 2:53AM

    Hi Penny
Sorry you are having trouble sleeping my friend
Have you tried cup of warm milk?
I think as we age we have more trouble sleeping
.perhaps the panic attacks have something to do with hormonial changes
Try not to worry to much
Thinking of you xx love susie xx emoticon

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KASEYCOFF 1/25/2014 2:42AM

    I didn't used to 'believe' in stress, Penny, but oh - how stress can murder sleep! I usually (hope I'm not jinxing myself here, lol) don't have trouble falling asleep, but there are plenty of nights when I wake after only a few hours and can't get back to sleep.

I hadn't heard of the 'watching a film in my mind' technique, but it will come in handy next time.
emoticon

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NEW-CAZ 1/25/2014 2:41AM

    Some great tip, sorry you're having panic attacks they can b very debilitating.
A friend found hers were connected to her hormone levels and the menopause- might be worth checking out.

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