One other thing I'm trying are nasal strips, which are fitted over the bridge of the nose to allow more air into the nose. You can see football players wearing them on the sidelines, so I figure if they're good enough for them, they're good enough for me. I can my nose is more open, but I'm not certain if it is helping, yet.
Mine are disposable, but I believe there is a "permanent" plastic product out there, since mine cost 50 cents a day(180 dollars a year) for the disposable bandaid-like products.
I try to wind down as the day progresses, avoiding watching any tv that might be violent(who needs that anyway) or "action"/thrillers. I liked getting into the garden during the summer, but anything that is stimulating might trigger the wrong reactions so I might go to bed with disappointments or emotional turmoil.
A lack of sleep or sleeping too much can affect our general level of anxiety and stress. Try to get enough sleep. If you’re having trouble sleeping try the following:
• Try to get on a sleep schedule. Go to bed at a regular time each night and get up at a regular time in the morning. Try to not stay up late watching TV or on the computer and try not to sleep during the day. If you get on a sleep schedule, we guarantee that you’ll begin to feel better.
• Try to make the room you sleep in as quiet as possible. Consider ear plugs or a sleep mask.
• Use your bed only for sleeping. Don’t lounge around in your bed. If you spend too much time lounging in bed, watching T.V., drinking coffee, or eating, your body will learn that your bed is NOT a place for sleeping.
• If you can’t sleep after half an hour in bed don’t stay in bed trying to sleep. Get up and do some quiet activity. For example, read a book for a half hour and then try going back to bed. If you still can’t sleep, get up and do something quiet once again.
• Try to keep your bedroom at a comfortable temperature - not too cold and not too hot.
• Try to get some exercise every day. You’ll feel better and sleep will come much quicker.
• Try not to exercise or work hard late in the evening. It could make you feel wired.
• Don’t drink anything with caffeine or alcohol for 4 hours before you go to bed.
• Try not to eat a heavy meal in the evening. Don’t eat just before you go to bed.
• If you’re not sleeping at night, avoid naps during the day.
• Use relaxation techniques. Box breathing may help you relax at bed time.
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