Journey to sleep: HOW I OVERCAME INSOMNIA

Showing posts with label HOW I OVERCAME INSOMNIA. Show all posts

Saturday, June 21, 2008

Nearly eight hours of music that will help you relax & sleep

I should qualify that 'when the play-list isn't fouled up'. I've had this blog for about 6 weeks; only the last 2 days (July 11 and 12) has the provider experienced technical problems. So, my promise is for music to help you sleep better with; let's hope my play-list delivers. If not, there are other links that will aid in sleep in relaxation - you should find something to give you what you came here for.

Regards, Diane

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Below you'll find links to the sounds of birds & water.

You'll also get some ideas as to how I ready myself for sleep. I used to see a doctor monthly for insomnia. Between what I paid for that visit, and the medication, I was able to pay my cable provider 1/2 of the amount, and get 24/7 'service' - no dial-up; no crashes, and now I keep my computer on all night long while it plays music and the sounds of nature for me. I hope what I've brought here for anyone who visits, will give you the same chance to rest each night and wake up happy and refreshed as I do. Now I no longer visit the doctor; no longer do I toss and turn, and I simply wanted to share what worked for me right here. Diane

A NICE PLAY-LIST FOR DINNER MUSIC OR EARLY-MORNING

I often use this play-list after I've first linked up to http://www.baby-to-sleep.com. This link brings the sounds of soft rain after a storm; a few birds, and a periodic sound of thunder in the distance.

I diminish that window, and link up to this list which is not quite for sleeping (my opinion anyway), but is definitely suited to a lovely light meal on the patio, or something to start winding down with before I switch over to the tracks on this blog. This is that 'wind-down' or relax link; when you see the list, click the VIEW tab, and then click onto the first song.

http://www.playlist.com/playlist/user/20509435

When I want to assure myself I can have BOTH water sounds & music:

THINGS I REMEMBER TO DO BEFORE TRYING TO SLEEP:

I make certain only one night-light is on, but if you prefer complete darkness, be sure it is completely dark - no compromises.

Make sure all peripheral sounds are as minimal as possible - soft ear-plugs can help.

If you like a heating pad on your back - near your feet, turn it on and embrace that warmth.

If you like something to drink, be sure it won't keep you awake. Most herbal teas will help - be sure it's not too hot; warm is relaxing.

A small glass of wine is often helpful. I often heat my 4 ounces of red wine; mix it into my herb tea, and it truly helps.

Don't eat anything at least one hour before bed-time.

Try not to watch television while you're attempting to wind down to sleep - better yet, don't watch it after 7:00 p.m., but listen to soothing music or read a book that is not challenging to your emotions or mind.

Look at books of art - photos of your family or vacation; something that lets you remember those happy times you've enjoyed.

Don't let old 'hurts' and disappointments come into your mind. Don't do your 'to do' list while in bed; do that on your calendar each morning - for the week, and you can put that task out of your head.

Be sure you've locked your home; the temperature is suited for sleep, and check the children and pets at least an hour before you decide to 'turn in' for the night.

Spray your pillows with a fragrance you like; be sure your sheets are fresh - soft, and a light blanket comforts you.

Make certain your pillow cradles your head the way you like it - or no pillow at all if you prefer.

Fluff your bedding in the dryer often - keep it plump and free of irritants.

Be sure any medications you have to take, are easy to find and taken before you climb in so you don't have to get back up, and interrupt your time to relax.

Keep a bottle of water by your bed - in the middle of the night it saves getting up for a drink if you're thirsty.

If you use the bathroom in the middle of the night, be sure you have a night-light bright enough to avoid turning on the brighter light fixture - it disrupts your system, and can cause you to 'wake' when you still need a few more hours of rest.

Turn off any direct fans that might be blowing on you - possibly you use them to 'keep cool', but often they can chill you in the middle of the night.

If your children need your attention, pick them up - bring them to your bed, and cuddle a bit before they either fall asleep with you, or you carry them back to their room. Never yell at them if they call to you in the night - it will upset them and you.

If you enjoy your pet sleeping in your bed, try to put down a spare sheet for them so they rest on that, rather than on your bedding. You can wash this sheet daily, and keep it fresh and free of any 'fleas' your animals can pick up.

Keep the room fresh with air; no one sleep well with a bad smell, or in a stuffy room.

Don't smoke cigarettes in your bedroom - this odor lingers, and is not pleasant.

Make a phone call to your family - those you love. Just flop right down on your bed and talk about happy memories - now you've rested, and it's time to put on the night-clothes, and call it a day.

If you've had a good day, chances are you'll have a good night.

I remember the little clothes tree where I hung my jeans and shirt - it read:

"End of day - shoes away; clothes on tree - bed for me".

My grandfather gave it to me when I was about 4 years old; it was always a way of my remembering him - the gift, and to say my prayer before I closed my eyes.

I hope you'll sleep tonight as well as I've been doing for months now - now that I've made this play-list of music that makes me feel 'glorious' and able to remind myself of my blessings in this world.

Diane

Something that works well for me - VISIONS - that are the SAME OR SIMILAR

I decided to put only these CYCLAMEN on this page, to illustrate my point. As you scroll up and down - over and over, with the soothing sounds and comforting soft colors that are 'the same', you can feel a certain calm. I envision some of these things when I start to relax before sleep. I see those stock-market charts and I also see the Teton Mountains that are as 'jagged'. I see the bar codes that have shown me a certain market trend, and I see the very sky-scrapers that often are housing those very agencies who are producing those charts. I see a man-hole cover; I see a beautiful thick waffle; then a pin-wheel, and a child doing cart-wheels. I see postage stamps turning into building blocks for children who are sitting on the square side-walk. A tire is a chocolate doughnut is an archery target is a whirl-pool is a tornado forming in the summer sky. Streaming ribbons become lightening streaks - now cracks in the surface of an old chest of drawers. A chest of drawers is a bank of safety-deposit boxes that are now blocks of an old building that becomes a stone wall with ivy and morning glories that are open and soft as fat little butterflies dotting the hedge and darting like marshmallows would be if a child threw up an open bag, and laughed as they fell to the ground. I play this vision game in my mind, and that starts a pattern of thought - a focus on something that takes my mind completely off anything else. Try this vision game; make it beautiful - playful, and as you create and form these arrangements that are like dominoes tumbling and morphing into a logical and artful fashion, you'll suddenly awake hours later feeling refreshed.