How do I deal with being worried about not being able to sleep?
Last Updated: 01/06/2020 at 6:38pm
Cynthia Stocker, LCSW
Clinical Social Work/Therapist
My approach is direct, kind, honest & collaborative. My clients appreciate that I help them in a way that cuts through the jargon and gives clear explanations.
Top Rated Answers
Try to clear my mind before bedtime. If I do happen to be up I keep a journal by my bed and write down any thoughts or ideas that run through my mind.
I think I can relate to this one. Well, first thing you should do is realize what's on your mind, thinking a lot might lead to insomnia, also stress could be another factor. Try listening to soothing music or share a conversation with someone before you sleep. It really does help!
Find something to take it off your mind, eg. reading, music, a movie/series. Try to focus on that before sleep. Alternatively, make a list of things you are stressed about, and things you have to look forward to. Cross each one off once you have overcome it/have experienced it.
You can deal with being worried about not being able to sleep by telling a close friend how you feel. Try some sleeping remedies such as listening to soothing instrumental music or counting.
The first thing I do is acknowledge and accept that I am worried about not sleeping. Then I think of the things that may be distracting me. After I have done this, I think of what has helped me in the past to go to sleep. Things that have helped me include having a sleep routine, relaxing before bed, not using technology 1 hour before bed, having a warm shower and not having coffee after 4pm.
I try to listn to a music that can make my mind better or to eat a banana because it is helpful for me
you have to cut out all electronic devices off your bed room then try to make yourself comfortable as much as possible. Your mind will be likely to wander when you cant sleep then you got caught in you mind. Try not to think about all the problem in your life or your past. Try to think about things that make you feel clam. I dont count sheep. It doesnt work for me. What i like to do is think of the place i want to go like a beach or a forest. Imagine yourself being there and doing things that you love. This could make you feel clam and fall a sleep. And maybe you will dream about it later on!
First of all find a way to relax, it can be hard but it is absolutely necessary. Avoid sleeping pills unless a doctor thinks they are appropriate for you, try to go to bed and start your day at the same time everyday and avoid eating late or very physical activities before going to bed.
If you can, try to identify what may be in your life that is causing you from having a full night's rest. Are you anxious about something, or is it an environmental cause? If it something that is not fixed easily, try doing something calming before bed, and allow your thoughts to rest for the time being—you'll be able to pick them up again when you are fully rested and energized. And of course, talking to someone your trust will help, too!
Usually before I go to sleep I have a warm glass of milk and I know its really hard but, I tend to stay away from electronics so I dont get distracted and stay up all night!
I try to think of my happy thoughts from the day. If I don't have one then i think of the happier things that will happen tomorrow if I fall asleep soon.
According to me: 1. Talk with your doctor. Do any of the medications you are currently on have a side effect of hard to sleep? Does he/she think it would benefit you to try a new med that helps with anxiety or with initiating sleep? 2. Talk with your counselor/therapist. Are there things that you associate with sleep that make it more difficult? Are there things to talk about with your therapist around sleep, like dreams, maybe? Would it help you to journal or keep a notepad by your bed of "Things to do or think about tomorrow"? 3. Come back to 7cups :) We're a worldwide community so *someone* should be up when you're up and can't sleep. :) Take care!
It depends on why you're worried. Sometimes, worrying about not being able to sleep is what keeps you up. It can be helpful to stop focusing on sleep in those cases and just try to create a calm restful environment instead. Sleep will eventually come. Others have success through journalist- either by writing down their thoughts before bed or by writing the next day's to-do list.
Don't look at the clock! An important point to start... One thing that I do when I can't sleep is get up, turn the light on, drink some water, go to the loo... and then go back to bed as if it were the first time I'd done it that night. It's 10pm and I have 9 hours of sleep ahead of me. Read if that's something you normally do before you sleep. This is my main strategy for beating insomnia, although it definitely sometimes still gets to me... Oh, and pretend you have nothing on the next day. No need to wake up early. Best of luck :)
There are things that affect sleep, if you are nervous try to relax for this you may search for deep breathing exercise or muscle relaxing exercise or you can contact me. Try to avoid caffeinated beverages, over eating, watching tv or using cell phone at night, try reading a book, avoid sleeping in the evening or afternoon. If you are still not able to sleep please contact one of our listeners or talk to a sleep expert. If you are taking any medications make sure none of them has insomnia as a side effect it will help you sleep better.
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