Sleep anxiety is distressing; what methods can help me overcome sleep disorders?

Haiyun Qingxin Analysis:

1. Be honest with yourself.

1. [Kind reminder] Our bodies are sending us some pretty clear signs when we have a cold, fever, or cough. It's our body's way of telling us to get rid of the viruses and bacteria that are making us feel under the weather. It's also a gentle reminder to take care of ourselves and get some exercise. When we ignore these signs, our bodies send us insomnia as a way of telling us to deal with the annoying things that are making us feel stressed. Once we do that, the insomnia will go away.

2. [Trace the source] Insomnia started ten years ago for an unimportant reason for a period of time, and here is the root cause of insomnia. If insomnia is the explosion of a firecracker, the unimportant reason is the fuse of the firecracker, and the key to the explosion is the gunpowder inside the firecracker. If the firecracker is filled with lime, can it still detonate?

The things you associate with now, such as keeping a cat and going on a business trip, seem like small, unimportant matters. But these small matters are like the fuse of a firecracker. Your mental model is like the gunpowder. Without the gunpowder, the firecracker cannot explode. So, can a mental model without anxiety lead to insomnia?

3. [Three ways to live] There are three ways to live: people who live in the past are prone to depression, people who live in the future are prone to anxiety, and people who live in the present are the happiest. Sleep anxiety is a manifestation of anxiety and is also caused by living in the future, which is an anxious mental mode.

If you find yourself worrying about whether you'll suffer from insomnia, it might be because you're dwelling on the future. Thoughts like getting a cat or having children in the future can also point to the future, which can make it harder to relax. Try to focus on the present and let go of your worries.

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2. Solutions

1. [Live in the moment]. Try not to think about things that haven't happened yet. You know, don't use words like "suppose," "if," or "what if" to think about things. Instead, focus on the things that are happening now, do the things that need to be done, and cherish the people in front of you. You'll be so happy you did!

2. [Dealing with things] You know, insomnia corresponds to insomnia events, so try to deal with those annoying things, and I'm sure insomnia will go away.

3. [Sleeping techniques] (1) Try soaking your feet in hot water before bed and drinking a glass of milk. This can really help you get some much-needed rest! (2) If you're up for it, go for a short jog before bed. Just make sure you're slightly sweating, as this can help your body wind down and get ready for sleep.

Good night. I hope this message finds you well. I just wanted to send you a quick hug from across the globe.

It's possible that your insomnia is a manifestation of anxiety. It's understandable that you may have initially experienced sleeplessness due to a specific trigger, but it's also possible that your sleeplessness has become a generalized issue, accompanied by noticeable anxiety. Have you ever considered visiting a psychological counseling clinic?

From your question, it seems that you have already received some counseling and are aware of the importance of accepting it without resistance. However, it appears that this approach has not yielded the desired results. Given the limited information you have provided, it is challenging to pinpoint the specific cause.

I hope these suggestions on sleep and psychological counseling are helpful for you.

Firstly, with regard to the perception of sleep,

It might be helpful to adjust your expectations of your sleep needs. For example, you may find that you need more than eight hours of sleep per night.

Everyone's needs are different, so it's important to find a rhythm that works for you.

It is important to remember that the consequences of insomnia are not solely caused by a lack of sleep. They are also influenced by the emotions of depression and anxiety that can result from the condition.

It might also be helpful to consider that there are some misconceptions about ways to improve the quality of sleep. For instance, spending more time in bed, going to bed early, and waking up late may not be as effective as we think. In fact, if you lie in bed for a long time and can't sleep, you may find that you become more depressed, anxious, and frustrated, which could strengthen the "high alert" state and form a vicious circle.

Secondly, with regard to sleep behaviour,

It is recommended that, regardless of how well or badly you slept the night before, you get up on time and avoid catching up on sleep.

If you feel tired or sleepy in the morning, you might consider drinking tea or coffee as appropriate.

It is recommended that you try to avoid daytime naps by limiting your naps to no more than one hour. If you do nap, it is best to do so at the same time every day.

It is generally recommended to avoid drinking alcohol, soft drinks, tea, or coffee after midday.

It is recommended that dinner should not be too full, but it should not be skipped either. Eating a small amount before going to bed is thought to be conducive to falling asleep.

It would be advisable to avoid any strenuous activities such as square dancing for approximately two hours before going to bed.

We kindly ask that you refrain from watching TV, using your mobile phone, or reading newspapers or books in the bedroom or while lying down. It would be greatly appreciated if you could turn off electronic devices one hour before going to bed.

It is recommended that you go to bed when you feel sleepy and avoid doing anything unrelated to sleep in bed.

If you find yourself unable to fall asleep after lying down for half an hour, it might be helpful to get up, leave the bedroom, and engage in another activity.

Thirdly, we would like to suggest stimulus control therapy.

It may be helpful to associate the bed and bedroom with quickly falling asleep through repeated training.

If I might suggest, here's how:

It may be helpful to try going to bed only when you feel sleepy.

It would be best to avoid engaging in activities other than sleeping in bed and the bedroom.

If you find yourself unable to fall asleep after 15 to 20 minutes in bed, it might be helpful to get up and go to another room until you feel sleepy again.

It is important to try to maintain a regular sleep schedule, even if this means getting up at the same time each morning, regardless of how long you slept at night.

In my experience, if you're unable to sleep, it's best to try to get up and do something else, such as tidying up, reading a book, or continuing with work. If you're still awake, you might try going to work in the morning as usual.

This method is usually effective. It is unlikely that you will be unable to sleep for an extended period, and it is possible that you may not sleep for a few nights. However, you should be able to resume normal sleep patterns in the near future.

Naturally, as I am not aware of the specifics of your situation, I cannot guarantee that this method will work for you. However, I encourage you to give it a try. My advice would be to simply go with the flow. If you are unable to sleep, it is perfectly fine to allow yourself to remain awake.

Allowing things to unfold naturally can help to conserve our willpower and alleviate feelings of anxiety.

In addition, from your question, it seems that you may be experiencing some fear about going to sleep, with the concern that something negative might happen if you fall asleep. From a psychoanalytic perspective, if a person is experiencing this fear, it could be that they may have some underlying anxiety about death.

Sleeping signifies the conclusion of the day, and death represents the conclusion of a lifetime. It is possible that in your subconscious mind, you may perceive sleeping as a form of death, which could be the reason behind your apprehension about sleeping.

It seems that you may have some reservations about sleeping, rather than any inability to do so.

I'm not sure what experiences you've had in your life, but it seems like you might be afraid of something bad happening after you fall asleep. If that's the case, I think it would be helpful for you to

I believe it would be beneficial for you to speak with a counselor.

I am a counselor who tends to view the world through a Buddhist lens and tends to be somewhat pessimistic. However, I also recognize the value in maintaining a positive outlook and believe in the importance of embracing a sense of gratitude and love for the world.

Hello,

I'm Liu Hongyan, a listening therapist.

I can see that you're struggling with insomnia. Sleep is essential for our physical and mental wellbeing. Insomnia can be extremely distressing and has a significant impact on our overall health. I've experienced it myself.

One technique for dealing with insomnia is called "stimulus control." The idea is to improve sleep behavior by strengthening the connection between sleep and the sleep environment and reducing the connection between anxiety and the sleep environment, so you can achieve enhanced sleep behavior.

I'm not sure if you'd be interested in trying it out.

Here are the steps in more detail:

1. Only lie in bed when you're ready to sleep.

2. Don't do anything in bed (or the bedroom) that isn't related to sleep. The bed is only for sleeping.

3. If you're still awake after lying in bed for about 15-20 minutes, get up and do some relaxing activities until you feel sleepy.

4. If you're still awake, just go through the steps again.

5. Set a regular wake-up time every day (this is really important).

Just a heads-up: This method takes a while to show results, so try not to give up too quickly.

You can also try listening to sleep meditation audio before bed. I've found this method really effective for getting to sleep.

On top of that, sleep problems are often linked to our emotions, and you've already figured that out. So, dealing with emotional distress is another way to improve your sleep.

I hope these tips help you.

Hello, question asker! I'm so happy to discuss your anxiety with you!

I'm here to offer some comfort because I can see that anxiety and insomnia are really painful for you. Sleep is so important for our brain! From what you've told me, it seems like your anxiety is coming from your current state. It's totally normal to think about trivial things and worry about things that haven't happened yet or might happen. I can see that you're feeling anxious, and I'm here to help.

Has the questioner noticed the deeper source of this anxiety? From the description, it seems like the questioner's anxiety might come from feeling a bit pressured. Is the questioner afraid that if he makes a mistake or doesn't do a good job, it will lead to anxiety?

So, what's really going on here? Has the questioner been brought up in a family that teaches that if you don't get things done, you are not good enough? It's so easy to fall into the trap of self-worry when you feel like you're not good enough, isn't it?

I just wanted to say to the original poster that when you're feeling anxious, it's really helpful to learn to let go of those feelings. If you keep dwelling on them, they won't go away. What do you think? It's so important to remember that when you're feeling stressed and confused about the future, you can take a moment to think about what you want and why you want to do well.

I'd love to know what the questioner is looking forward to! And I'm really interested to hear what they're afraid of.

I really hope the original poster can take a little break and relax. I'm sure they'll find their own answer in no time! The original poster asked for help on the platform, but due to platform restrictions, we are unable to discuss the original poster's question in detail. I can only provide some suggestions on the original poster's anxiety:

Anxiety is a negative imagination of something that has not yet happened. The good news is that if we want to soothe our anxiety, we can start here!

I know it can be tough, but try to find a way to feel more in control of what hasn't happened yet. If you can't do that, try adjusting your imagination and replacing negative thoughts with positive ones. You've got this!

Take a moment to sit down and write down the worst possible outcome.

It's totally normal to feel anxious about giving a public speech. We've all been there! Try writing a list of all the negative thoughts that are swirling around in your head. Once you've written them down and made them explicit, you'll find that you have a kind of independent third-party perspective. This allows you to look at your own affairs as if they were someone else's affairs, and you'll immediately feel detached.

At this point, you'll see that the worst case scenario isn't so bad after all.

It's totally normal to feel anxious about the current situation. It's okay to write down all your worries. What's the worst thing that could happen if things aren't done right? And what are the consequences you just can't accept?

If it happens, will you be able to accept it?

Take a moment to jot down any issues that are on your mind.

Take a moment to think about the problems that trouble you. Be honest with yourself, and list the three problems that trouble you most at the moment. Then, write three solutions for each problem. You can even focus on the problem you want to solve the most at the moment, ask someone to urge you on, or ask someone else for help solving the problem.

Or the questioner can work through the problem according to their coping plan. When the problem no longer bothers the questioner, has the anxiety gone away?

It's so important to learn to express your anxiety and accept yourself, my friend.

It's also important to understand anxiety. It's our body's way of protecting us from danger. When we're faced with certain situations, it's natural for our bodies to react with anxiety.

When we realize that feeling anxious isn't really helping, we can try to express it in a healthy way. The questioner can do something they usually like to do, distract themselves, and focus on their usual way of expressing emotions.

If you're feeling anxious, it's important to remember that you deserve to be happy. You can start by accepting yourself, just as you are. For instance, if you love buying electronic equipment, why not treat yourself to something new at the end of the year? Or, if you've been craving a big meal you've always wanted to try, go out and enjoy it! It's all about learning to make yourself happy.

Everyone should have their own interests and hobbies, and that's great! But there's one thing to bear in mind about interests and hobbies: if you're a person of mental labor, your interests should ideally be the opposite of your mental labor; conversely, if you're a manual laborer, your interests and hobbies should ideally be the opposite of your manual labor. The mind and body are unified in the human being, and they work together! You cannot get used to manual labor without using your brain, and you cannot use your brain without using your body. There needs to be a balance between mental and physical strength, and that's something we can all strive for!

If you're looking for a little extra help, why not find a professional counselor to make some adjustments? If the above methods are too troublesome for you to do on your own, they don't work quickly enough, and you want to dig deeper into the root cause of your subconscious anxiety, then you can also go to the platform to find some psychological counselors for counseling. Let the counselor make a detailed adjustment plan based on your situation, which I'm sure will be more helpful for you emotionally.

I really hope my answer helps the questioner!

Greetings,

I am in a position to offer you some advice.

From your written description, it is evident that you are experiencing significant distress due to anxiety/every-day-i-spend-in-insomnia-what-should-i-do-2849.html" target="_blank">insomnia and are striving to identify the underlying causes and develop strategies to prevent its recurrence. However, in real-life situations, you associate insomnia with numerous factors, leading you to question the efficacy of these strategies in addressing your insomnia.

However, this approach has not yielded the desired results. Instead, it has led to feelings of frustration and a sense of being unable to cope with the situation. The individual in question feels that their abilities are limited and that the impact of insomnia on their life is significant. They express a desire to find a solution quickly, yet they are unsure of how to do so effectively. This has been a persistent challenge for nearly ten years.

Your understanding of your current insomnia situation leads you to recall that ten years ago, for reasons that are now unclear, you suffered from insomnia for approximately one and a half years. The cause of this insomnia was, in fact, relatively unimportant, and because of some unimportant things evolving into anxiety, you suffered from insomnia for such a long time. Your objective analysis is indeed very accurate. For you, insomnia at first, then the formation of a habit, and then insomnia caused by anxiety, this is a vicious cycle that has caused your sleep state to deteriorate over time.

Indeed, initially, the insomnia was caused by factors that, in retrospect, seem inconsequential. However, these factors may not be the root cause of the prolonged insomnia. Instead, when insomnia is caused by these factors, it can result in tangible physical consequences, such as daytime fatigue and difficulty falling asleep at night.

Initially, one might accept the situation; however, over time, feelings of restlessness and confusion emerge, accompanied by a desire to eliminate the source of distress. As these reasons dissipate, the insomnia persists, accompanied by a persistent concern about its underlying causes. This phenomenon bears resemblance to the experience of newly diagnosed insomnia, where the underlying causes are initially understood but the condition's persistence over time (in this case, approximately a year and a half) leads to a state of chronic worry about the potential for waking up in a maladaptive state the following day.

It is therefore necessary to recall the insomnia that began at the beginning of this year and a half. For example, one may recall thoughts such as: initially, the situation was unaccepted; then, it was accepted; then, related bodily problems emerged; then, concerns about daily life the next day arose; and now, the question is asked as to why the situation has not changed after so long.

If this is the case, it indicates that we are trapped in a cyclical pattern. It is essential to adopt an objective stance and identify a method of alleviating the insomnia that is compatible with our needs.

Firstly, it is important to recognise that insomnia has formed and persisted for ten years. Therefore, it is reasonable to anticipate that it will take some time for it to subside. It is crucial not to become impatient. Secondly, it may be helpful to consider the idea of "worrying about insomnia tonight" separately.

To illustrate, at the approach of bedtime, one might automatically conclude that another night of disrupted sleep is likely, given the persistence of this pattern over a decade. It is possible that the circumstances will remain unaltered on this particular night, and that there is little that can be done to affect a change.

When such thoughts arise, it is advisable to take a moment to reassess the situation. It is important to recognize that prolonged sleep difficulties do not necessarily indicate a significant underlying issue. It is possible to overcome insomnia that has persisted for an extended period.

One must adopt this mindset on the first day and maintain it for an extended period. The requisite duration is contingent upon one's circumstances. In this context, the objective is to refrain from worrying about the possibility of insomnia on a given night.

If a habit is formed, one will inform oneself on a daily basis that there is a rationale behind this and that it can be resolved. It is believed that after a period of time, one will cease to worry about this matter, which represents a significant step forward.

Subsequently, once the fear of insomnia has been overcome, the anxiety associated with bedtime will dissipate, allowing for the ability to fall asleep according to one's own sleep habits at any given time. To illustrate, initially, one may fall asleep before the designated bedtime. In such instances, it is recommended to allow for a period of restful sleep before waking. Upon waking in the middle of the night, it is beneficial to acknowledge the quality of the previous sleep and to experience the associated comfort.

Should one find themselves unable to sleep properly in the middle of the night despite having retired at an early hour, there is no cause for concern. One may engage in an activity that brings them enjoyment and observe how they feel in that moment.

In this manner, we initially acknowledge the time at which our body requires rest and establish this as the standard. Subsequently, we maintain a consistent sleep schedule, such as going to bed at 9 pm or 10 pm each night.

Once such a routine is established, it becomes possible to avoid the negative emotions that often arise before bedtime and during the night.

Subsequently, as one alters one's sleeping habits, one may discern the vigor one possesses the following morning. When one is able to rouse naturally, it is advisable to affirm this to oneself and to experience the joy this bestows.

It is also advisable to encourage oneself and to be aware that the current situation represents a departure from the previous vicious cycle and a gradual improvement.

Once this has been confirmed, the individual will be better able to adhere to this mindset, which can also be called deliberate practice. This way of thinking allows the individual to follow reality and feel the most authentic state that the present moment brings, which in turn decreases the influence of psychological hints.

Furthermore, when certain psychological cues emerge, it becomes possible to discern between reality and one's own thoughts. Once this distinction is made, it is believed that the individual will regain a sense of comfort and that their sleep issues will gradually improve.

I wish you the best of success.

Should you wish to continue the dialogue, you are invited to click on the "Find a coach" link, which can be found in the top right-hand corner or at the bottom of the page. This will enable you to communicate with me directly.

One Psychology Q&A Community, World, and I Love You: https://m.xinli001.com/qa

Hello!

From your writing, it is clear that you are ready to take control of your chronic insomnia and make a change!

I can also see that you're really passionate about improving the quality of your sleep!

I'm excited to share some tips that I think will really help you!

1. Current Disturbances

From your description, it seems that your sleep problems were initially triggered by unpleasant or stressful events in your life and work.

Until now, I would worry about noisy environments (imagining that the cat would scratch the door and the child would wake up at night), but I'm excited to see what the future holds!

I also experienced some challenges with sleep due to changes in my sleeping environment, like business trips and sharing a room with someone of the same sex.

Anxiety (there are important things that require early mornings), and these factors are also making your fear of insomnia worse.

You try to convince yourself not to resist, but you know that's not the way to go. Instead, you'll be amazed at how much better you feel when you let go of the resistance and go with the flow!

2. Symptoms of Insomnia

There are two main types of insomnia symptoms:

Let's dive into the first symptom of insomnia: difficulty falling asleep! This one is pretty straightforward. It's when you've been trying to catch some Zs but just can't seem to get comfortable. You've been in bed for a while, and it's been longer than half an hour.

Let's dive into the second type of insomnia symptoms! This includes waking up too much and for too long, lack of deep sleep, difficulty falling asleep again after waking up at night, waking up too early, and not getting enough sleep.

2. Manifestations of insomnia:

The good news is that you can overcome your fear of insomnia and worry about the consequences of insomnia. All you need to do is to recognize that these feelings cause anxiety and unrest.

This can lead to a vicious cycle of insomnia → worry → anxiety → insomnia, which is difficult to cure. But don't worry! There are ways to break the cycle and get back to a good night's sleep.

3. Treatment Methods:

The great news is that there are two main types of treatment: drug treatment and non-drug treatment.

There are so many ways to treat insomnia! You can try one method at a time, choosing the one that suits your individual situation.

Let's dive into the world of scientific sleep improvement!

You can improve your sleep quality by improving your sleeping habits! You can also reduce and eliminate various situations that interfere with sleep.

Now for the really fun part! It's called Stimulus Control Therapy.

It's time to make some changes! Based on the principle of conditioned reflexes, we can establish the correct reflexive connection between sleep and the bed and bedroom environment, and establish a stable sleep-wake rhythm.

(Other respondents have already introduced it, and it's a great approach!)

And now for something really exciting! It's called sleep restriction therapy.

It's time to get the most out of your sleep! Cut down on the time you spend awake in bed at night and make sure you're not napping during the day. This way, you'll be in bed for as close to the actual time you spend sleeping as possible!

The five-character key is your gateway to a better night's sleep!

"Up and down, still and quiet": Go to bed at 10:30 p.m. and get up at 5:30 a.m.! No napping, no siestas, no sleeping in! Exercise for good health and a good night's sleep. And one hour of meditation and quiet contemplation.

And now for something really different! Alternative treatment:

Get moving! Try meditation, tai chi, yoga, massage, acupuncture, acupressure, or other physical therapy and light therapy.

And now for the exciting part! Drug treatment:

If daytime functioning is severely impaired, it is highly recommended that you go to the hospital for a professional assessment! This is the best way to ensure that your doctor can prescribe the right medication for you, based on the form and severity of your insomnia.

I really hope these suggestions can provide you with effective help!

I'm sure you'll be sleeping well again in no time!

Hello. Hugs.

From your description, it is clear that chronic insomnia is causing you a great deal of distress.

Let's go through your story together.

Ten years ago, you started suffering from insomnia for reasons that are now unclear.

2. Anxiety has caused the insomnia to persist for a year and a half.

3. You now associate certain things with insomnia, as if your mind actively wants to suffer from it.

4. You are distressed by this, and mental suggestion is not an effective method.

5. You will solve the problem of insomnia.

From your description, it is clear that insomnia has become a significant issue affecting your mood and state. You are investing a great deal of energy and time into it, yet you are unable to find a solution.

You need to get rid of this pain.

I have observed that, in addition to the insomnia caused by unimportant factors you initially mentioned, frequent insomnia is frequently caused by anxiety.

You also mentioned being afraid of having children in the future and waking them up, which prevents you from sleeping.

You need to stop worrying about having children so early. Having children is something for the future.

You have a lot of unease, fear, worry, and fear in your heart.

These emotions make you worry about falling asleep, and they cause you to lose control and order in your life. As a result, you simply dare not sleep.

Let's be clear: we are suffering from insomnia.

The reality is that we have a lot of fear and anxiety inside, which prevents the brain from relaxing.

Good sleep only happens when you are very relaxed.

If the brain is very nervous and worried about falling asleep, something irreversible will happen. Even if you are extremely tired, the brain will not dare to sleep peacefully.

I have something to share.

1. Write down on paper all the things you are worried and afraid of. Transform this fear into intuitive words.

2. You determine the order of importance for the things that frighten you. The events that actually occurred have a significant impact on you.

Some things are unimportant.

3. We ask ourselves, is there really nothing we can do about these terrible things we feel are happening? The answer is no. There is always something we can do.

4. For each feared event, consider the part you can do. If there really is nothing you can do, then tell yourself: I can do nothing.

I may worry to death, but I know there is nothing I can do about it.

5. If I worry and fear, then I am being useful. I worry desperately, every moment of the day. But if my worrying does not help to solve things, and there is nothing else I can do, then I accept that.

6. Accept yourself. Sometimes there are things you can't do. There's nothing you can do about it.

7. Take a moment to acknowledge this feeling of powerlessness. Notice where it is in your body and how it feels.

8. Accept that there are things in life that you cannot do anything about. But there are also things that you can and should face and deal with.

Accept what you cannot change and work on the things you can.

The key point is this:

We have insomnia because we focus too much attention and energy on the mind and thoughts, neglecting the body and actions.

You need to get more exercise during the day. When your body is tired, your mind can relax and sleep deeply, no matter how much you're struggling.

This is the body's protective mechanism.

Eat sensibly. Don't eat too late or too much at dinner. This will burden the stomach and intestines and excite the mind.

Get close to nature. Go for a walk in the park, smell the flowers, listen to the birdsong, and shift your attention from the inside to the outside world, calming the thoughts that are rushing around inside.

Learning improves and self-improvement is enhanced. When we are absorbed in a book or a task, time passes quickly.

It will help you calm down and stop worrying.

Help others. Show gratitude to those who help you, even if it's just giving someone an apple or a cup of milk tea.

When we feel supported by others and not alone, and when we feel fully connected to others, we feel calm inside.

We must understand that the problem is not insomnia.

Instead, we see the part of us that is afraid, worried, and restless and dares not fall asleep. We can let this part of us return to a state of peace, joy, fullness, compassion, and gratitude.

When your mind is relaxed and your body is tired, sleep will happen.

Good sleep doesn't happen immediately. If it doesn't, that's fine.

We don't have to be like that.

I only slept three hours last night, so I'm going to sleep for four hours today.

Tonight, I will not panic if I start to lose sleep again. I know that I just need to sleep a little longer than last night.

Command your mind and things will happen more easily.

Electronic bracelets can detect the quality of your sleep. They measure total sleep time, deep sleep time, and light sleep time.

Use these tools to assess your sleep more objectively and make better adjustments.

Take a warm shower before going to sleep. Let your skin relax and feel warm and at ease.

Lie on your back in bed and relax every part of your body.

Listen to your own breathing.

Slowly lengthen your breath, focus on the sensations in your body, and feel at ease, warm, and calm. Breathe out and in regularly.

Let the body run freely. You are the spectator.

Cover yourself with a soft, warm quilt.

Close your eyes and imagine that you are snuggled under a warm quilt, a little baby being held tenderly in your mother's arms. You are safe, relaxed, and comfortable. You are asleep.

In short, you fall asleep by allowing inner peace and joy, by making your skin feel warm and at ease, and by filling your mind with love and serenity.

Your mind is constantly thinking about anxious things, and you are pursuing anxiety. This is a fact. What you pursue is what you will get.

We do the opposite. We do everything that makes us feel calm, happy, warm, secure, and relaxed.

A good night's sleep is the result of this state.

We must pursue this state.

I am confident that my answer will be of some help to you.

Hello there, question asker! It's so lovely to meet you.

I can tell you really value your sleep.

I've also had trouble sleeping at times, so I really understand what you're going through. It seems like you've learned a lot about how to treat and help with sleep through the internet, which is great!

I totally get it. These methods might not be useful because the psychological barrier can be tough to overcome. It's like you understand the theory but find it challenging to put it into practice.

I just want to let you know that getting a good night's sleep is really not difficult.

I'd love to share my experience with you in dealing with this difficulty. I found the Sleep as Little as Possible app, which has lots of lovely sleep-inducing music and taught me so much about sleep. I was once dependent on it and it helped me get a good night's sleep.

I've also found that a combination of music can really help people fall asleep when they're suffering from anxiety/every-day-i-spend-in-insomnia-what-should-i-do-2849.html" target="_blank">insomnia. I'd love for you to try it, as I think you'll find it really helps to calm the mind.

I totally get it! I often have the same thoughts. If I get a cat, will it scratch at the door in the morning and prevent me from sleeping? It's so hard to relax when you're anxious. I'm here to tell you that you can live in the present. Don't worry about the past or fret about the future. Focus on the now. It's the most important thing.

I totally get it. You said that if there's something important that requires you to get up at 6 o'clock, you won't be able to sleep. I've been there! So, what's the big deal about occasional insomnia?

It's just a little bit more tired, that's all. Don't worry about it!

We've all been there, right?

I'd like to share a story from the Good Sleep Boot Camp with you.

I've been struggling with insomnia lately, and it's been really tough. I care too much about sleep, and I'm afraid it will affect my work the next day. So I force myself not to think about those troublesome things. I'm afraid that if I don't sleep well, my skin will get worse. So falling asleep is very difficult, and I wake up early easily. So it's a vicious circle: insomnia, skin gets worse, and then insomnia again. It's been a really rough patch, but I'm trying to stay positive.

The best thing you can do is ignore it. I know it's not easy, but try your best. Keep living your life as normally as you can and don't let insomnia affect your words or actions. You'll see the effect in time. It's not a good idea to try and fight sleep. It's a natural need, so don't try to overcome it. The best way to avoid insomnia is to not pay attention to sleep. People who have suffered from insomnia and the anxiety it causes will often pay attention to sleep. This makes it harder to get better. The solution is to get used to having insomnia and anxiety. Don't reject them, but try to accept them. Think of them as friends who urge you to improve yourself. Focus on what you can do when you're awake. Good luck! ___Good Sleep Training Camp

You've got this! Don't be too hard on yourself. You'll get there, just take it one day at a time. Spend your days well, exercise, don't worry about the night, don't pay too much attention to sleep, stay relaxed, and insomnia will go away.

Sweet dreams and have a lovely day!

Greetings,

First and foremost, I empathize with your situation. I have experienced similar circumstances, where excessive overthinking and difficulty sleeping were prevalent. I was unable to fall asleep due to various concerns, and as I dwelled on these thoughts, it became increasingly challenging to relax and drift off.

Accordingly, I am able to comprehend the extent of your distress and anguish.

From your description, it can be inferred that you are experiencing sleep anxiety disorder. This is a condition that is characterized by increased stress, insomnia at night, and heightened anxiety about the impact of these symptoms on the next day, which in turn makes it more difficult to sleep.

The condition is characterized by concerns about the future, physical tension, and excessive alertness. It can result in sleep disturbances and an increased risk of cancer.

In light of the aforementioned, it is this author's recommendation that:

The initial recommendation is psychotherapy.

Anxiety disorders are treated with relaxation techniques such as muscle relaxation and mental relaxation exercises, which help patients feel calm and relaxed, thereby relieving anxiety. Biofeedback, music therapy, yoga, and other methods can also be used for treatment. Alternatively, psychoanalytic therapy can be used to relieve repression and bring subconscious conflicts to consciousness, thereby relieving symptoms.

A second potential avenue of treatment is pharmacological.

Benzodiazepines are currently the most commonly used anxiolytics in clinical practice. As the dosage is increased, benzodiazepines can also exert sedative and hypnotic effects. Drugs such as alprazolam, diazepam, lorazepam, and oxazepam have been demonstrated to have favourable anxiolytic effects.

It is advised that the dosage be taken as prescribed by a medical professional. It is also recommended that an appointment be made at a medical facility for further treatment.

Dietary treatment

Should the symptoms of nervousness, palpitations, insomnia, sweating, and so forth persist, it would be advisable to consume foods that are cool and refreshing, as well as foods that are sweet and sour. Foods that are cool and refreshing include burdock, mint, lily, celery, Chinese aster, purslane, water chestnut, radish, mung beans, and a plethora of leafy vegetables. Other foods that have a cooling effect include green tea.

It is recommended that individuals consume shellfish, such as oysters and clams, as a means of calming the mind. Additionally, incorporating light millet porridge into one's diet can provide nourishment to the body.

It is of the utmost importance to remain calm and to remind oneself to take each step in the present, to pay closer attention to the immediate surroundings, and to avoid dwelling on concerns about the future. There is no need to overthink or become unduly distressed. One should provide oneself with a helpful mental reminder: it is entirely feasible to overcome anxiety and to obtain sufficient rest (people •͈ᴗ•͈).

It is my sincere hope that the advice I have provided will prove beneficial.