Sleep for Insomniacs/Anxiety/etc.

I am a total, freaking insomniac.  

I know difficulty sleeping because you're up worrying is a common problem for a lot of people, but I know it especially weighs on people with depression and anxiety, making many of us into insomniacs.  I definitely fall into this category.  I lay awake and my brain insists on replaying events from the past day. This leads to inevitable self criticism over things that I feel I should have done differently though probably nobody else even noticed.  This further leads to thinking about events that happened the past week, extending until before I know it I'm up till 2 a.m. micro analyzing something that happened three years ago.  I totally kill myself over these little things and I can't turn it off.

So over the past year I've looked for better tactics in helping myself fall asleep.  It's taken me a long time to find these tricks that really work in helping me to fall asleep, and while they're not sure fire ways, they do help, so I thought I'd share them here with y'all. 

1)  I DON'T try to force myself to fall asleep at a strict time.  

Typically, what I do is try to be in bed early enough to relax and wind down, but I also keep myself busy enough to not let my thoughts wander either.  Don't think about time or deadlines, it will only wind yourself up more.  If for the first nights you don't get to sleep before 1 in the morning, don't sweat it.  The important thing is to sleep at all and be relaxed doing it.  

2)  I know that other people aren't necessarily like this, but in order for me to be relaxed I have to be putting my brain into action.  Not like solving a Rubix Cube type thing, just something that isn't totally thoughtless.  

For example, some of the stuff I do:

     * Scroll through encouraging or interesting Pinterest or Instagram posts. 

I know a loooot of people advise against this, and I get why, but you can't just turn your brain off.  So do something that doesn't take a lot of effort and is pleasurable to at the very least begin winding down. 

     * Read.  Cliche I know but it really does work.  I suggest keeping a supply of familiar and comforting books nearby.  Reread works that make you happy and take your mind off things happening currently.  Choose books that take you to a different time and place, something you can easily envision.  For me, Anne of Green Gables by L.M. Montgomery, What Katy Did by Susan Coolidge, or Little Women by Louisa May Alcott are a few examples that really take hold of me and relax me.

     * Watch videos.  I keep a stack of heart warming movies by a small tv in my bedroom.  It doesn't get cable or anything but it has a simple dvd player attached.  A lot of the movies I keep on hand are movies I grew up with that take me back to simpler times.

3)  Don't be afraid of things to help you sleep or stay asleep.  

I used to fight medication to help with that really, really hard.  As a teenager my mom used to threaten to ground me if I didn't take something since my insomnia had reached a point where it was starting to take a serious toll my mental and physical health.  Taking a simple PM or even a Melatonin are good for helping your body to get used to shutting down at a certain time. If you're worried about addiction, ask your doctor and space it out.  It doesn't have to be every night, just enough to get into routine.  

Also do exercises or tricks to relax your body.  Anything from breathing exercises to just brushing your hair.  Rub on lotion and message it into your arms and legs.  Anything that takes the edge off your body.

4)  Remove all distraction from around you.  Make your rest space as comforting as you can.

My room looks like a 12 year old lives there, okay.  My bed is covered in stuffed animals and hand made blankets my mom made me.  The walls have posters from movies and bands, and Thomas Kinkade post cards pinned up all over the place.  I have a little biplane and a Christmas dreamcatcher hanging from the ceiling.  I have a nightlight in the form of Christmas lights.  Seriously, whatever makes you happy, go for it.  

5)  ASMR

This is a biggie for me.  ASMR gets a bad rep and a lot of people don't confess to watching it.  I get it.  I had someone totally flip out when they found out I watch these.  But if you have insomnia and/or anxiety then this REALLY. HELPS.  Some videos are kinda out there and weird, but many are truly just relaxing.  

My personal favorite YouTuber for this is ASMR Darling.  She does a variety of videos from triggers to roleplays.  They're over all pretty normal, and her camera persona is very down to earth and calming.  

"ASMR 10 Triggers to Help You Sleep"  

ASMR Darling

These videos are just the right balance of keeping my mind focused but not such I can't drift off.  I find myself drifting off during these all the time.  It's actually harder to stay awake than it is to not, especially if you've been lying down for a bit and allowed your body to relax.  

I'm going to link a few more of my favorite videos so you can get more of an idea of the variety.  There are others besides ASMR Darling (though she's all I'm linking in this post), who do a really good job, and once you find things that really help you it helps to narrow down what kind of videos you want.  

"ASMR Tapping and Scratching Dreamy Blue Objects"

ASMR Darling

"ASMR Wendy Darling Helps You Fall Asleep Roleplay"

ASMR Darling

I hope these helped at least a little.  Lemme know in the comments your thoughts or if you have any other suggestions.