Worry Insomnia
Worrying about not sleeping is one of the best ways to guarantee that you won't sleep. It is a classic
self-fulfilling prophecy. Know and remember that if your body needs sleep, your body will sleep, IF YOUR MIND WILL LET
IT. Try a new attitude and trust your body to know what is best for you. Repeat this mantra: "I don't want to fall
asleep. I don't want to fall asleep." Focus really hard on not falling asleep, rather than focusing on the fact that
you can't fall asleep. Or tell yourself you have to get up in half an hour & just want to catch a few quick zzz's.
It's all in the attitude.
Worrying about life and the curves it throws us is the other common cause of worry insomnia, one of the most common
types of insomnia. If it is an ususual or short lived tendency, just ride it out. But if it becomes the norm, you must
takes steps to alter your behavior. Recognize that there is a time and place for worrying and while you are lying in
bed trying to sleep is not it. After your evening meal, establish a new routine that involves sitting down in a quiet
place with a "Worry Book." Write down any issues (work, school, family, personal) that are bothering you, any 'to do
lists' that need to be formalized, any social wrongs that needs to be righted and of course any solutions or
suggestions you may have to fix or eliminate these worries, realistic or otherwise. Once they are down on paper and
the Worry Book is closed, give yourself permission to forget them until the next day. The Worry Book is not an instant
fix, and will not always work. You have to willingly give the Worry Book the power to free your mind so that your body
can get the sleep that it needs.
Feeling stressed or anxious at bedtime creates an unfriendly environment for the Sandman. It is advisable to avoid
situations before bedtime that are known to be stressful, but that is unreliable at best. If you find it difficult to
rid yourself of stressful or anxious thoughts as the bedtime hour approaches, despite using the worry book, try and
establish a regular bedtime routine that involves low lights, soothing music and possibly a relaxing warm bath or
shower followed by a massage. No bright lights; no alcohol, caffeine or nicotine; no computer, TV or telephone; no
political or religious or money debates; NO CONTROVERSY. Learning and using relaxation or self-hypnosis techniques can
also be useful. FInd what works best for you and use it regularly. If the routine becomes routine before bed, it helps
to send a signal to the brain that sleep is to follow. A warm bath or shower about 90 minutes before bedtime raises
your core temperature. As you start to cool off and your temperature drops, that is a signal to the brain that sleep
is to follow. If is timed with the natural drop in body temperature that usually happens about 10 pm, your mind will
be hard-pressed to over-rule both your body and your brain. Sleep should rule.
self-fulfilling prophecy. Know and remember that if your body needs sleep, your body will sleep, IF YOUR MIND WILL LET
IT. Try a new attitude and trust your body to know what is best for you. Repeat this mantra: "I don't want to fall
asleep. I don't want to fall asleep." Focus really hard on not falling asleep, rather than focusing on the fact that
you can't fall asleep. Or tell yourself you have to get up in half an hour & just want to catch a few quick zzz's.
It's all in the attitude.
Worrying about life and the curves it throws us is the other common cause of worry insomnia, one of the most common
types of insomnia. If it is an ususual or short lived tendency, just ride it out. But if it becomes the norm, you must
takes steps to alter your behavior. Recognize that there is a time and place for worrying and while you are lying in
bed trying to sleep is not it. After your evening meal, establish a new routine that involves sitting down in a quiet
place with a "Worry Book." Write down any issues (work, school, family, personal) that are bothering you, any 'to do
lists' that need to be formalized, any social wrongs that needs to be righted and of course any solutions or
suggestions you may have to fix or eliminate these worries, realistic or otherwise. Once they are down on paper and
the Worry Book is closed, give yourself permission to forget them until the next day. The Worry Book is not an instant
fix, and will not always work. You have to willingly give the Worry Book the power to free your mind so that your body
can get the sleep that it needs.
Feeling stressed or anxious at bedtime creates an unfriendly environment for the Sandman. It is advisable to avoid
situations before bedtime that are known to be stressful, but that is unreliable at best. If you find it difficult to
rid yourself of stressful or anxious thoughts as the bedtime hour approaches, despite using the worry book, try and
establish a regular bedtime routine that involves low lights, soothing music and possibly a relaxing warm bath or
shower followed by a massage. No bright lights; no alcohol, caffeine or nicotine; no computer, TV or telephone; no
political or religious or money debates; NO CONTROVERSY. Learning and using relaxation or self-hypnosis techniques can
also be useful. FInd what works best for you and use it regularly. If the routine becomes routine before bed, it helps
to send a signal to the brain that sleep is to follow. A warm bath or shower about 90 minutes before bedtime raises
your core temperature. As you start to cool off and your temperature drops, that is a signal to the brain that sleep
is to follow. If is timed with the natural drop in body temperature that usually happens about 10 pm, your mind will
be hard-pressed to over-rule both your body and your brain. Sleep should rule.
