Mental Health - ANXIETY - How-to-Sleep-Better

How to Sleep Better

How you feel during your waking hours hinges greatly on how well you sleep. Similarly, the cure for sleep difficulties can often be found in your daily routine. Your sleep schedule, bedtime habits, and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest. The following tips will help you optimize your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long.

The secret to getting good sleep every night

Well-planned strategies are essential to deep, restorative sleep you can count on, night after night. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques, you can discover your personal prescription to a good night’s rest.

The key, or secret, is to experiment. What works for some might not work as well for others. It’s important to find the sleep strategies that work best for you.

The first step to improving the quality of your rest is finding out how much sleep you need. How much sleep is enough? While sleep requirements vary slightly from person to person, most healthy adults need at least eight hours of sleep each night to function at their best.

Relaxing bedtime rituals to try

Read a book or magazine by a soft light
Take a warm bath
Listen to soft music
Do some easy stretches
Wind down with a favorite hobby
Listen to books on tape
Make simple preparations for the next day

If you’re hungry at bedtime

For some people, a light snack before bed can help promote sleep. When you pair tryptophan-containing foods with carbohydrates, it may help calm the brain and allow you to sleep better. For others, eating before bed can lead to indigestion and make sleeping more difficult. Experiment with your food habits to determine your optimum evening meals and snacks. If you need a bedtime snack, try:

Half a turkey sandwich
A small bowl of whole-grain, low-sugar cereal
Granola with low-fat milk or yogurt
A banana

Know when to see a sleep doctor

If you’ve tried the tips above and are still struggling with sleep problems, you may have a sleep disorder that requires professional treatment. Consider scheduling a visit with a sleep doctor if, despite your best efforts at self–help, you are still troubled by any of the following symptoms:

Persistent daytime sleepiness or fatigue
Loud snoring accompanied by pauses in breathing
Difficulty falling asleep or staying asleep
Unrefreshing sleep
Frequent morning headaches
Crawling sensations in your legs or arms at night
Inability to move while falling asleep or waking up
Physically acting out dreams during sleep
Falling asleep at inappropriate times

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The Have I Got A Problem website is a free online resource to help people better understand any issues or concerns they may have about mental health or addiction. The website includes resources specifically focused to; general Mental Health, Depression, Stress, Anxiety, Insecurities, Self-harm Schizophrenia, Bipolar, Anger Management, Eating Disorders, Coping, general Addiction, Alcohol, Smoking, Gambling, Drugs, Cocaine, Heroin, Marijuana (Cannabis) Ecstasy, PCP, Mephedrone, Ketamine & Crystal Meth.

The site was created to give the public information to help them understand mental health and addiction issues and to assist people in making better informed decisions about their life and personal choices.

www.haveigotaproblem.com was created and is run by 'Advising Communities’, which is a UK registered charity (Charity No. 1061055)

Quotes

"Each time you refuse to do something, your mind and body will get used to the situation and your reactions will weaken. If you want your life back you have to live it!"

Anonymous

"As my symptoms got worse and my panic attacks more frequent, I became frustrated, withdrawn, and depressed. Before it was all over it nearly cost me my job, my marriage, my friends, and my sanity."

Bill Burniece

"I remember getting so nervous that I would have to leave class and go to the counselor’s office."

Stacy Gregg

"Feeling intense shame and a nagging fear that people would think my attacks were all in my head, I decided to hide my symptoms from even my closest friends and family."

Holly Kammier

"I still felt horrible and had intrusive thoughts often, but I would always play with them in my head by changing them into funny scenes."

Linda

"The worst part was I never knew when or where the next panic attack would occur."

Bill Burniece

"One thing I have learned about anxiety is that if you aren’t vigilant it will take over your life."

Korol

"The rewards of trying, whether I succeed or not, are always better than letting my worries run my life."

Janine

"I find that some of my anxiety is very "situational". In those situations I have to keep mentally calm and try to stop my mind running away with itself."

Mirty

"Don't want to go to bed because I don't want to get up."

Rachael

"My anxiety and voices makes it impossible for me to stand university. I tried going to real uni and had to go to the online program because I couldn't stand it."

Niniane

"I tried relying on medication alone to battle my anxiety and that did not work. I had to get to the heart of the matter and then work through it."

Raina

"At the root of my anxiety was a lot of fear because of unresolved issues from my past so i had to address them."

Raina

"I just want to be open and active, and not care what people think, but it seems like the more I try, the more I end up failing."

Anonymous

"Weird breathing as if I am breathing but something is restricting the oxygen, it never feels like my brain is refreshed or an ice cold blast to my chest."

Chris

"It is the trouble that never comes that causes the loss of sleep."

Austin

"I was wondering, though, does anyone relate to me, or understand me, when I say sometimes I just worry that this is me. That my dark times, my worries, my anxious feelings, my low moods, is all just me, that is just part of life, and so there is nothing t"

Harry

"It can get better and I also had a few good, relatively anxiety free years."

Annie

"Accept that illness makes your anxiety worse and that once you are feeling better you will continue along the path to recovery."

Jane

"I’m in a bad place at the moment, and although I don’t believe things will ever change, they will. Nothing stays the same forever."

David

"Talking is very important, it takes so much pressure away even if it doesn’t feel like at first."

Anonymous

"I try to relax and not worry about these things, but sometimes the anxiety can become overwhelming and I end up losing the plot."

Matt

"I think I've had the opposite thing with work, as generally it gives me something else to think about other than anxiety. I'm much worse if I have nothing to do."

Albert

"I find work makes my anxiety worse in a couple of ways. Firstly, because when I'm at work I am away from my home which is "safe" and I feel scared that something bad may happen."

Robert

"I get into a job and for the first few months its fine, then I start getting very anxious - usually about colleagues so want to move on and see if it's better elsewhere."

Mary

"Respect us for coping with such a difficult and life changing experience. Learn from us."

"Learning to accept who we are is the first step to recovery, trying to rid ourselves of discomfort and distress only serves to increase it."

Megan

"Anxiety never stops you doing anything. That is always your choice! I chose to live my life and take it with me."

Willy

"A lot of anxiety and fear is down to habits and beliefs, thankfully these can be changed, a new attitude and outlook is key."

Peter

"When you do something new and you did not feel too great, see it as a victory that you did it and not a failure that it didn't go too well."

Antonio

"With anxiety we have far more imaginary worries than real ones."

Ron

"If anxiety tried to stop me doing something, I would do it even more to show it who was in charge."

Gemma

"Don’t keep endlessly looking for a cure to your anxiety, create one by no longer letting it rule what you do and don’t do."

Anonymous

"Sometimes, anxiety is like quicksand, the harder we struggle to escape, the deeper we sink."

Rose Mary

"The thing about anxiety is, it can take on a life of its own. Everything becomes a potential crisis. The unthinkable has happened. So around every corner, there's the next possible disaster."

Linda Andrews, MD

"If it's not one thing, it's another. You're procrastinating to the point that you're almost afraid to take a step. You're so nervous about going to your child's school to talk to the teacher, you just don't go -- you miss the appointment."

Ross

"Separate out the real risks and dangers that a situation presents and those your imagination is making worse"

Ross

"You may be on autopilot for several weeks. If you're depressed, that can complicate things. In the case of divorce, it may take months to years to really get back to yourself."

Ross

"If you're doing well in one aspect of your life -- in your work or your relationships -- you're probably on your way. Fear and anxiety are no longer running your life."

Ross

"Many people have a sense of impending disaster, and think they're going to faint, lose control or even die. You need to tell yourself that this is not going to happen and the symptoms you're experiencing are caused by anxiety"

Prof Paul Salkovskis

"I was just always panicking. Every time I did anything I was thinking "what happens if this ends in total disaster?""

Neville

"The difficulty comes in learning to tone down that automatic response -- to think, 'How serious is the danger? How likely is the threat?"

Linda Andrews, MD

"The most important thing: to realize when you've done everything you can, that you need to move forward"

Ross

"When things are bad, there is a legitimate reason to feel bad. But if you don't deal with it, you're going to lose more than just a job"

Linda Andrews, MD

"After all the emotional trauma, friends lost, relationships ruined, job lost, and not finishing my degree, I decided I never wanted to go through anything like that again"

Amanda

"No one should have to feel shamed for a biochemical imbalance of any sort."

Amanda

More Send us your Quotes

Tips & Hints

Remember: There is no miracle cure
The best way to help yourself is not to spend every day trying to rid yourself of how you are feeling, but to be willing to work with t...
The best way to help yourself is not to spend every day trying to rid yourself of how you are feeling, but to be willing to work with the feelings you have. This is the way to give your mind and body a break. Worrying and fighting your feelings and thoughts just adds to those feelings of anxiety and panic, and keeps you caught in a vicious cycle. Nothing is achieved overnight, but with knowledge comes less worrying and this helps give your mind and body the time and space it needs to recover. You must realise that you have to let recovery come to you, and not spend hours each day chasing it.
More
Enjoy nature
Step outside and take a walk, go for a bike ride or a swim. Try not to sit around indulging in self-pity at the way you are feeling. Ge...
Step outside and take a walk, go for a bike ride or a swim. Try not to sit around indulging in self-pity at the way you are feeling. Getting out of the familiar surroundings that you find yourself in every day can refresh your mind and allow it you focus on something other than yourself. This is a very good way of helping your thoughts become more outward instead of inward.
More
The importance of exercise
Exercise is also one of the best physical stress-reducing techniques available. Exercise not only improves your mental and physical hea...
Exercise is also one of the best physical stress-reducing techniques available. Exercise not only improves your mental and physical health it also reduces stress. It relaxes tense muscles and can aid sleep. Exercise also burns off all the chemicals related to stress in your body and creates a release for all the anxiety and worry that can build up in your day.
More
Breathing is the key
Like all 'well-oiled machines' the human body requires fuel to function and this is supplied to us in two forms: food and air. The lung...
Like all 'well-oiled machines' the human body requires fuel to function and this is supplied to us in two forms: food and air. The lungs and respiratory passages efficiently filter much of the larger impurities out of the air we breathe, but cannot assist us with breathing technique. What must be remembered is that the respiratory system has two functions. Not only does it inhale fresh air, but it also exhales the main by-product of respiration - carbon dioxide. It is very easy during times of stress to neglect correct breathing. Subconsciously, our autonomic nervous system - the part of the nervous system responsible for carrying out the automatic bodily responses like breathing, digestion and brain activity - becomes affected by muscular tension and other stress reactions, altering the breathing patterns we take for granted.
More
What does sitting do to your internal organs and anxiety levels?
The sitting position compresses the torso and the organs below the diaphragm are pushed upwards towards the chest cavity restricting th...
The sitting position compresses the torso and the organs below the diaphragm are pushed upwards towards the chest cavity restricting the lungs and heart. If you are overweight, this compounds the problem. Shorter shallower breaths are taken, compromising blood oxygen and blood carbon dioxide levels.
More

Talking therapies

Talking therapies are often very beneficial to go thought an addiction or mental illness. Ask your doctor if this could be helpful for...

Seek help

Although anger often makes mountains out of molehills, sometimes the mountains are really mountains. Some problems are just too big for...

Think Positive

When you go to bed at night, and when you wake up in the morning, first thing think about the good things that are happening to you. ...

Positive affirmations

Start the day with several minutes of positive affirmations. Tell yourself how would like your day to be. Use positive, cheering and mo...

Stay busy

Be busy and do something, since activity keeps your mind off your anxiety. When you wake up in the morning, start doing something right...

Set a goal

Set a goal and work every day to achieve it. This action will direct your thoughts and feelings away from worries and anxieties, toward...

Talk your anxiety

Talk about your anxieties to someone you trust. Talking about your anxieties and feelings can alleviate them, and put them in the right...

Doing exercise

Exercising your body and staying fit, is a good way to keep fears and anxieties away. You can walk, swim, do yoga, aerobics, or any oth...

Find reasons to laugh

This will bring light and happiness into your life, and drive anxiety away. Watch comedies on TV, be with happy and amusing friends, or...

Courage is not the absence of fear

It is feeling afraid but keeping those feelings sufficiently under control to be able to act appropriately. Once we begin to understand...

Relaxation

Tension and stress often contribute to the development of anxiety. This is why it is always a good idea to find ways to relieve stress ...

Positive words

Use positive words in your conversation and in your inner talk....

Turn off the TV

If watching the news fills you with anxiety - turn off the TV! The world will continue to revolve even if you're not watching it on BBC...

Anxiety will grow if it's not directed into some positive action

Find someone who needs you and lend him or her a helping hand. It will almost always take your mind off your problems and fears. Helpin...

Feelings and emotions fuel and strengthen anxiety

You need to develop some self discipline, and learn to have control over your feelings. You also need to develop some degree of emotion...

Slow down

Many of us are living our lives at a faster pace, perhaps juggling a full-time job with a relationship, family commitments and a social...

Choose low GI foods

Your brain needs a steady supply of glucose (sugar) to enable it to function properly. Fluctuations in blood sugar levels can affect th...

Increase your vitamin B intake

An adequate intake of this vitamin is essential for a healthy nervous system as all B vitamins are involved in the control of tryptopha...

Plan to take part in a pleasant activity each day

This doesn't have to be something big or expensive as long as it is enjoyable and provides something to look forward to that will take ...

Exaggerate your greatest fear

Tell your fear to someone else and make sure to be as dramatic as possible, with very descriptive words and emotions. Then, when you’...

Distract yourself

Work on a word puzzle or watch a movie instead, and surround yourself with people as much as possible....

Write twin letters

Compose a love letter to your object of feet-chill [or fear]. Celebrate all of the reasons you fell in love with him/her/it in the firs...

Sweat

Bike. Walk. Swim. Run. I don’t care what you do, as long as you get that ticker of yours working hard. You don’t have to be trainin...

Break the day into minutes

I don’t have to think about 2:45 pm when I pick up the kids from school and how I will be able to cope with the noise and chaos when ...

Use visual anchors

You can look up to the clouds. They can calm down in traffic or whenever you feel anxious. Or, for example, the water has calmed you do...

Tell yourself you are a confident and worthy person

Social Anxiety can make someone feel less confident about who they are. To overcome that aspect of Social Anxiety tell yourself every d...

Practice Public Speaking in front of a mirror

Social Anxiety can also occur when a person has to speak in public. One way to deal with Social Anxiety when it comes to Public Speakin...

Medication

Medication won’t cure anxiety but it will help to keep it under control. Some carry side effects of drowsiness, irritability and poor...

Confront Your Fear

During an attack you experience a whole range of frightening symptoms, and worrying thoughts may go through your mind. Confront your fe...

Triggers

Is there anything triggering your anxiety? Think about when and where you are most likely to have an anxiety attack, then move to try a...

Make notes

When you have an anxiety attack, make some notes about what you’re feeling, why, when, where and for how long. Then you have somethin...

Spend some time with horses

Equine-Assisted Psychotherapy has been shown to work! If you like animals then maybe horses can have the same effect on you. It helps g...

Channel it

Anxiety is not necessarily a bad thing. In small doses it is designed to keep you on edge in order to function better in high pressure ...

More Tips & Hints

How to Sleep Better

The secret to getting good sleep every night

Relaxing bedtime rituals to try

If you’re hungry at bedtime

Know when to see a sleep doctor

Downloads

Web Resources

Quotes

Tips & Hints

Remember: There is no miracle cure

Enjoy nature

The importance of exercise

Breathing is the key

What does sitting do to your internal organs and anxiety levels?

Talking therapies

Seek help

Think Positive

Positive affirmations

Stay busy

Set a goal

Talk your anxiety

Doing exercise

Find reasons to laugh

Courage is not the absence of fear

Relaxation

Positive words

Turn off the TV

Anxiety will grow if it's not directed into some positive action

Feelings and emotions fuel and strengthen anxiety

Slow down

Choose low GI foods

Increase your vitamin B intake

Plan to take part in a pleasant activity each day

Exaggerate your greatest fear

Distract yourself

Write twin letters

Sweat

Break the day into minutes

Use visual anchors

Tell yourself you are a confident and worthy person

Practice Public Speaking in front of a mirror

Medication

Confront Your Fear

Triggers

Make notes

Spend some time with horses

Channel it

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