self-help

Trouble sleeping?

Wind down before bed

• For at least ONE HOUR BEFORE avoid mental stimulation. This includes any reading or telly watching.
• Write down any nagging thoughts or worries about what you have to do the next day to clear your head.
• Try gentle yoga, deep breathing or meditation.
• Avoid alcohol (although this is a depressant, alcohol actually disturbs sleep). Avoid caffeine products such as coffee, teas or cola.
• Avoid heavy meals.
• Avoid tobacco.
• Try using relaxing lullaby music.
• Try a WARM bath in candlelight with relaxing music and imagine all your worries disappearing down the plughole!

Create a bedroom that entices you to sleep

• Use your bedroom just for sleeping and sexual intimacy.
• Avoid having televisions and radios in the bedroom they are not concucive to a restful atmosphere.
• Avoid electrical equipment in general, these will emit E.M.F. (Electro- magnetic frequencies) which disturb the human energy system.
• Clear the clutter, organise and keep the room clean.
• Ensure the room is dark or light enough for your personal needs and keep that consistent.
• Ensure the room is warm or cool enough for your personal needs. It is good to have adequate ventilation where possible.
• Invest in a good mattress
• Ensure your pillow/s are suitable (height/firmness etc)
• Ensure you have the right amount of blankets and covers for your needs
• If your bedroom is bright red... you may have a problem getting restful sleep! Colour is important. Colour holds a vibration, which affects us. Calming colours for bedrooms are Old Faithful magnolia, fresh clear blues, greens, pinks, and lilacs. Experiment with what feels right for you.
• Remove plants at night as they pinch all the oxygen!
• Remove any mirrors opposite the bed
• Try moving your bed into a different position, ideally not opposite the door or window, or behind the door. Somewhere that feels safe.

stuff that makes you sleepy

• Drinking warm milk is controversial, some say it helps other say not - see what works for you.
• Try herbal teas such as camomile, fennel, and valerian.
• A light snack at least one hour before bed sometimes can help. Cheese is another controversial item.

so you're in bed and can't sleep ...

• If you are unable to fall to sleep after 20 minutes - get up don't lie there and suffer. Make a warm drink and do something relaxing then go back to bed when you feel sleepy again.
• Are you tense? Starting at your feet relax every part of your body and exhale let go of the tension, visualise it sinking into the mattress and into the earth below you.
• Try earplugs for noise problems
• Try sleeping on your back (difficult for a lot of survivors) rather than on your side.
• Gently massage your face, scalp and in particular the point in the middle of the forehead (third eye). You can also try gently stroking your toes and soles of the feet.
• Use calming and comforting visualisations.

other stuff ..

• Try to go to bed at the same time and get up at the same time this will regulate your body clock. This, I am afraid, means avoiding lie-ins and cat napping in the day!
• If able, try to get at least 20 minutes exercise every day that gets your heart and lungs working, and oxygenate your blood. If you are physically limited you can achieve a very similar affect through belly breathing exercises you may want to study the affect of deep breathing and well being in general.
• If you are waking up at the same time every night it may be important to note that for your process in recovery. This can also be connected to an imbalance in the body according to Chinese medicine.