Video 7 of 7, Managing sleep and nightmares. Корисні інструменти для людей з посттравматичними переживаннями Створено для вас, ютьюб каналом To Be Known, Mental Health and Wellness Представляє Таня Бриз Produced at MediaNerd
by, VilluVares Відео 1 з 7, Як тіло реагує на травму. Відео 2 із 7, Практика усвідомленості Майндфулнес частина 1, Формальна практика Відео 3 із 7, Практика усвідомленості Майндфулнес частина 2, Неформальна практика. Відео 4 із 7, Самомасаж для зняття стресу та тривоги в організмі. Відео 5 із 7, Дихальні вправи для зняття стресу та тривоги в організмі. Відео 6 із 7, Важливість харчування для боротьби зі стресом і тривогою. Відео 7 з 7, Управління сном і кошмарами. Nightmares and Sleep, Video 7, English Nightmares and difficulty sleeping may be one of the effects of stress, anxiety, or experiencing a traumatic event. Your body may be in a continued state of alert, ready to respond to danger. Calming your body and being prepared if you wake up during the night will help. A good bedtime routine is key. Try to be consistent with what time you “shut down”, each night. For example, if you would like to be sleeping by 11:00pm, start your routine at 9:30 pm. Make your bed each morning and change the linens on a regular basis, so that you are getting into a fresh bed. Tidy your room so that you are not distracted or agitated by clutter. Close down all electronic devices, put them in a drawer, in their cases, or leave them in another room, If you are using your phone as an alarm place it face down on the night stand. If you are using an alarm clock, cover the light with tape or a cloth. Have a light snack before 10:00pm, avoid sweets, a piece of toast with butter and a glass of milk will feed your brain as you sleep. Keep a pen and paper (not your phone) by the bed and write down any thoughts, ideas, or concerns, to help you put them to rest. Have a bath, a shower, or a good wash. Lavender oil and Epsom salts are soothing and will prepare your body for sleep. Practice one of the breathing exercises from video 4. It is important to have a plan for, if you wake up or have a nightmare. Choose an activity that will take you from your bed, Something like “If I wake up, I will have a cup of mint tea in the living room, use the facilities, and then go back to sleep”. Eat something light if you feel hungry. Use your pad and paper to write down any thoughts or concerns you may have. Have some scented hand cream to use or light a scented candle of your choice. Place yourself in the present moment. A good way to do this is to say the date, where you are now, what you are wearing, what do you see, hear, or smell. Take 6 slow breaths in through your nose into your belly and gently blow out through your mouth. Release as many sighs you have inside.. If you are unable to fall back to sleep, it’s okay to get up, leave your bedroom, read or listen to some music or a podcast that does not agitate you for a half hour and then try to go back to sleep. If you do not feel sleepy, allow your body to rest, and have a nap the next day if you can. As you use some of the tools we have shared in the previous videos and time goes by, your body will begin to feel calmer and normal sleep will return. To see the rest of the series, hit the subscribe button.
