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Panic cycle and sleep problems

9 years ago 0 +0 / -0 6252

Ashley doing research into memory I came across a thing that was called 5-7 +/-2 It stated that the average a person can hold and deal with at any one moment is this. It had since been changed to 4-6 so I used 6.

This is important because if 6 is what you can concentrate on at once it becomes hard to do things that need concentration. Take driving. 1am I in the right lane, 2 is that the700 block. 3 am I going to be late. 4 The light just changed. 5 are there cars around me. Good so far. now add 6 did I shut off the stove. 7 did I let the cat out 8 where is the closest gas station. Bingo something has got dropped is it the lights or the cars around you. Everything else is negative and belongs together. Instant panic as you fight to get the thoughts you need back. and now you have 9 I'm going to panic. Knowing this you can use lights, car positions, oncoming traffic and still have room for two or three distractions.

Davit

9 years ago 0 +0 / -0 60

That´s a very creative idea.

9 years ago 0 +0 / -0 11226

Wow, great idea Davit! Thanks for sharing. I will have to try that one next time I have trouble sleeping.

Ashley, Health Educator

Here to help :)

9 years ago 0 +0 / -0 6252

Ashley

There is a thing I call stacking and it takes advantage of the fact a person on average can not hold more than 6 thoughts at once, number seven pushes out one and it is usually the one not related. To get rid of unwanted thoughts so you can sleep, think of six things you like but are related yet different. I use horses, six horses different colours and sizes. Then clump them all together and set them aside and think of six different things . I use boats. Six different size and colour boats, Set them aside but don't forget them. Put them by the horses and do it again. I use flowers this time. By now you should have the unwanted thought crowded out. If not add six more. If it starts to come back think of the first six again. Every one that does this says it works well.

Davit

9 years ago +1 +1 / -0 60

Hi, I´m sleeping much better using this simple rule. I´m also reading a book before going to bed.

9 years ago +1 +1 / -0 11226

Hi Agua,

How have you been sleeping lately?

Forming a regular sleep pattern can be tough. Be sure to avoid caffeine. Also, ensure that you are not having any screen time at least an hour before bed. Exercise during the day and try to wake up at the same time every day. Practice deep breathing exercises through the day and at night as well. You might also try distracting yourself before bed. If your mind keeps running think through the alphabet with names or animals. For example, A is for Ashley, B is for Beth, C is for Chris, etc. This can distract your mind from the thoughts you are having and eventually you will fall asleep.

I hope you are able to sleep better soon.

Ashley, Health Educator

Here to help :)

9 years ago 0 +0 / -0 4027

The recommended book is "Goodnight Mind"(not Sleep!) by Colleen e. Carney PHd. I'm not supposed to be on the computer this late!!!

9 years ago 0 +0 / -0 4027

I asked to be referred to a sleep clinic, after losing 50 pounds over 6 years. That weight loss really helped my sleep, and took me off of a machine called CPAP. My sleep habits are excellent, and I'm getting CBT coaching around improving. Going to a talk on incontinence helped, although I only get up once a night, at the the most 2. There are a lot of tips that the nurse gave, and they have a clinic too, even if I'm not incontinent! What I want some coaching on is "Kegel" exercises, since I can eliminate that one wake period a night, making it more restful. What I didn't know is that sipping, instead of drinking liquids can wreck havoc with a bladder, and cause more trips to the bathroom(day or night),and disrupt your sleep if I'm sipping during the early evening. I cut off drinks at about 6 pm. I have to wait until I'm done with the sleep coach. An interesting book is called "Bright Eyed" by RM Vaughan. It's a biography about how we're geared to be wired, and too eager to sleep. Another book for good sleep hygiene is called Goodnight Sleep, by an expert in the field. The CBT coach is helping me log my issues, so she can identify problem areas. One thing I learned was to pull a toque over my head, instead of using sleep masks, which just slip off, are more costly. Live and learn, I guess....Pills only work temporarily, BTW, and can be addictive, but a good doc will make sure you're aware, and off them before you're harmed. I feel blessed, except for the fact that I worked shift work most of my life. Good luck.

9 years ago 0 +0 / -0 60

I´m doing from 2 weeks, following the rule to sleep and wake up always at around same hour, and never sleep during the day. And I´m starting to have a more restfull night, I´m waking up feeling less tired. I´ll continue doing it to see if my quality sleep improves better.

This simple rule are working to me. I wonder why my mother haven´t teached me this simple rule since child and always left me sleep always that I wan´t, even on the afternoon. I´m an adult now, don´t have excuses, I know. But just now I´m understanding the importante of this rule, and such a wrong thing I was doing.

Because of this I had always a lot of problems waking up for school, and later problems at work, I arrived always late, because I couln´t sleep at night, then I was very tired during the day.

9 years ago 0 +0 / -0 60

Hi Melanie, I have this problem since I´m 15, now I´m 40.

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Panic cycle and sleep problems