how to sleep without pills?

Question

I have suffered on and off since 17 with anxiety and panic dissorder,although i rarely get it anymore i still have trouble sleeping,does anyone know the best way to get to sleep without pills or to even just get relaxed,Cheers.....

Answer 1

watch Cheers and just listen to Cliff. Always works for me.

Answer 2

I wonder how long you have been experiencing insomnia or if its recurring. Looking at how you cope with stressors in your life is necessary to long term effectiveness. Insomnia can interfere with every aspect of your life and cannot be taken lightly. Make an appointment to see your doctor to discuss further. Try herbal tea ( hopps, valerian, catnip). Use these alone or in combination. Hot bath with lavendar oil, listening to a soothing meditation tape, deep/slow breathing exercises, yoga, reading, praying are all beneficial. A small dose of benadryl may quiet you down to sleep or Melatonin which is a hormone that our body secretes when darkness arrives, inducing sleep. I empathize with you as a fellow insomniac. Sometimes something works one night and not the next. Keep trying and work on feeling total acceptance to whatever feeling you experience. The more you "lean" into whatever the stressor is, the less it can interfere with your life, because you will not be stressed out as much,

Answer 3

I hear that it's common for people with anxiety and panic dissorder to have trouble sleeping at night because they feel safer knowing that most people are asleep and not much is expected of them. Try reading or working on a problem.
I hope this helps! Good night and sleep tight!

Answer 4

u had this anxiety and panic disorder for some reason. there is something bothering and disturbing u, there is smth out there u re afraid of, or u think u re afraid of. so find out what it is and try to solve it. as soon as u find the solution, even not immediate, even in a far future, but at least u will have hope that u will solve it in future, u will relax and sleeping won't be a problem. untill u find this thing which is disturbing u u won't get any sleep, meditation or no meditation

Answer 5

first things first . occupy your whole dy wid work that exhausts u

exercise run walk jog

dont be idle for long streches of time

dont hav heavy dinners
instead hav a energising breakfast
healthy lunch

and filling but low cal dinner


try having slightly sweetened warm milk before going to bed


and follow the same routine evey nite before u go to sleep

hav a warm and cozy bed wid a soft pillow and a nice cover

dim the lights

the room cud be smelling sweetly of lavender (but very light)

lie down in ur bed and slowly breathe deeply
take slow and deep breathes



u cud even try a nice warm (not hot) bath preferably in an tub

head massage wid light touch cud help if sumbody is around
dont massage urself let sumone else do it

or if it doesnt disturb u try sum slow music but be sure that its instrumental
words catch attention

but the key is tiring day and relaxed nite

and u'll be sleeping like a baby!!


u can even chck out sum more on

www.home-remedies-for-you.com



i hope it helps!!

Answer 6

If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy.

It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.

A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy.

Answer 7

they say a glass of milk before going to bed helps you sleep. also you should examine your bed, see if it somehow affects why you can't sleep maybe it's too soft or too hard. Also if you want to relax what you do is lie down and breath in through you nose until you chest is filled with air then slowly expel the air through your mouth. do this about five times and it will make you feel relaxed.

Answer 8

Go to a therapist and learn relaxation exercises, meditation, and most importantly, what's behind your anxiety to begin with. Good luck!

Answer 9

Well, beer would work, but it is probably not the healthiest option. I find melatonin helps alot - yes, it is a pill, but it is a natural source that your body makes and does not have addictive qualities.

Answer 10

having a lot of insomnia these days too..I read..watch a lot of late night boring tv..boring is the important thing..cannot be something interesting...anything that will get my brain to pay attention to it and not all the random thoughts going on in my brain...I'm painting too but that usually just keys me up..like tonight...I exercise every morning..that usually helps a bunch...sweet dreams