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I need some good advise as my sleep pattern has gone, I am not sleeping very much at all and getting fatigue pls help.


Captainlove
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  • 2 weeks later...

Hello CaptainLove!

 

I hope hope you've gained control of your stress and worry and are able to get a good night sleep again.

 

If it haven't improved since you made this post I'll recommend the following:

- minimize your intake of caffeine, alcohol etc. 

- minimize Social Media consumption 

- Quit porn (if you're addicted) 

- Eat and drink proberbly - especially drinking so you don't feel dehydrated. Try to consume most of the water during the day and try to avoid drinking alot before going to bed so you don't have to be interrupted in your sleep going for a piss. 

- Exercise or at least move so your body becomes naturally tired

- Breathwork! Can't emphasize the importance of this one. Deep diaphragmatic breathing is the right way to breathe, and with this modern lifestyle, many of us have this shallow breathing pattern. Learning to breathe correctly (if you don't) and being conscious of your breathing pattern can help on calming your nerves and reduce stress and anxiety. There are plenty of guides and information on this :)

- Try focus on something else for a while. Do some journaling, meditation, read a book or something else that finds your interest and make this your go to when feeling unwell. 

 

Hope this can help you to a slightly better day and night. 

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10 hours ago, MFM said:

Hello CaptainLove!

 

I hope hope you've gained control of your stress and worry and are able to get a good night sleep again.

 

If it haven't improved since you made this post I'll recommend the following:

- minimize your intake of caffeine, alcohol etc. 

- minimize Social Media consumption 

- Quit porn (if you're addicted) 

- Eat and drink proberbly - especially drinking so you don't feel dehydrated. Try to consume most of the water during the day and try to avoid drinking alot before going to bed so you don't have to be interrupted in your sleep going for a piss. 

- Exercise or at least move so your body becomes naturally tired

- Breathwork! Can't emphasize the importance of this one. Deep diaphragmatic breathing is the right way to breathe, and with this modern lifestyle, many of us have this shallow breathing pattern. Learning to breathe correctly (if you don't) and being conscious of your breathing pattern can help on calming your nerves and reduce stress and anxiety. There are plenty of guides and information on this :)

- Try focus on something else for a while. Do some journaling, meditation, read a book or something else that finds your interest and make this your go to when feeling unwell. 

 

Hope this can help you to a slightly better day and night. 

Thanks for the advise. I do most these things already,I need to meditate more. Can you recomend a good meditation as i find it difficult to self meditate.

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On 2/15/2022 at 2:04 PM, Captainlove said:

As i said above im having problems with my sleep, I think its down to stress and worry, I do suffer from fight or flight alot. I need some good advise on how to get to sleep again as im getting fatigue and lightheaded,and can't do things that i normally would. Any good advise on how to get back to sleep. Thanks

 

Some brilliant advice in this thread, helped me massively with my own sleeping issues. Dehydration is a killer, watch the colour of your urine, I bet it's too yellow too often!

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Captain Love. Try Niki Skye meditations, especially Field Clearance. Not only does it help you clear, but offers protection. About 20 minutes listening.

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  • 2 months later...

some things i've learned from the veterans admin. are these:

allow yourself enough time to sleep at night and keep aa regular sllep sched.

try to unwind before bed.. some ppl read a book or listen to white noise

try not to nap during the day and def avoid using electronics at night

the blue light stimulates the brain especially the part that makes you alert.

of course, use the bed only for sleep and intimacy, and if your stressed

identify the cause and adjust. Hope this helps you!!!!

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On 8/9/2022 at 9:34 AM, MFM said:

Exercise or at least move so your body becomes naturally tired

 

- Breathwork! Can't emphasize the importance of this one. Deep diaphragmatic breathing is the right way to breathe, and with this modern lifestyle, many of us have this shallow breathing pattern. Learning to breathe correctly (if you don't) and being conscious of your breathing pattern can help on calming your nerves and reduce stress and anxiety. There are plenty of guides and information on this :)

 

I'm looking for a breathwork video, English not American, can you recommend one as the tone of voice is so important. I've had some good results when breathing in a class and found it incredibly therapeutic. Definitely something we need to learn how to do. Some people would find that very hard to belive?

 

Thanks everyone, great thread.

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On 11/7/2022 at 8:14 AM, Observations said:

 

I'm looking for a breathwork video, English not American, can you recommend one as the tone of voice is so important. I've had some good results when breathing in a class and found it incredibly therapeutic. Definitely something we need to learn how to do. Some people would find that very hard to belive?

 

Thanks everyone, great thread.

The tone of the voice is key for me to fully relax and give in to the practice. I agree about the therapeutic feeling of the group sessions, where you can share the experience with others, but achieving the same feeling and lightness alone is not impossible.

 

I'm currently using a guided breathwork-guide from a WHM trainer in Denmark, but it's in Danish and very similar to The Wim Hof guided breathwork meditation on YT. However I think there's too much talking in the breatwork-guide from Wim Hof on YT.  I prefer a guide like this one below, where there is minimal talk to just keep you on track. For me it's resulting in less thinking and more feeling and awareness which kinda resets my brain, lowering stresslevel and much more. 

 

Key factors here is to not necessarily follow the breathing - find your own flow and then catch up on the last breath before breathhold. 

 

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On 8/9/2022 at 8:54 PM, Captainlove said:

Thanks for the advise. I do most these things already,I need to meditate more. Can you recomend a good meditation as i find it difficult to self meditate.

I'm not meditating enough myself, not as much as I would like even though it can be done in a 5 min session. So I do not have enough experience in that field to recommend anything solid. Do you prefer to meditate guided or with some meditation music? I prefer meditations music, but a guided session once in a while helps challenge my mind, thoughts, perspective and patience. 

 

You can try to find a video with some different frequencies than 440Hz. There is alot of science on this topic and how frequencies affects our body. I like the natural frequency of 432Hz which to me sounds more calming, but many others works aswell. Try experience what works best for you. 

 

As i said I can't recommend anything solid, but here is a video I used for my last meditation.  

 

The meditation

Try focus your mind on only one thing, like your breath or an imagenery flame etc. Bring your focus back to that every time your mind wanders, which it always will, so dont think you're doing something wrong. You're training your mind how to focus and not follow every incoming thought and not letting them determine how you think or feel about yourself or a situtation. They just come and go - see them as a tool and not the truth.

 

If you find it hard to meditate start with 5 min and build it up. Over time you'll learn not to give your thoughts too much attention. 

 

 

 

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8 hours ago, Captainlove said:

I think i need to up my Vit D. What is the recommended daily dose i read somewhere it can be up to 8,000 IU per day?

400-800 IU/day. If you live up north in a state or country that has cold weather for 5 months or so and you get lack of sunlight id take 1,000-2,000 IU/day if it were me but im not a doctor or anything like that. Just posting off my experience with lack of vitamin D during winter time.

 

hope this gives a little clarity... you can check the Mayo Clinic for more clarity. 

Edited by Skotfreezy
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I've found  simple teas like Lime blossom and / or ,Scutallaria/ Skullcap tea very helpful too. Or Valarian , chamomile too

Don't think are many  contra indications but best check that  if any on any medicine etc .

 

Edited by Talorgan
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