You know those moments when you can’t fall asleep because of all the intrusive thoughts in your head? I do. So, here are the tips which help me, most of the time:
1. If your thoughts are racing for more than 20 minutes, and they seem to get worse, turn the lights on. Walk around, get a pill for headache, if your head hurts.
2. Breathe slowly and deeply. Don’t focus on your heartbeat or your breathing.
3. Have a little milky breakfast. That can be a glass of warm milk or some cheese.
4. Distract yourself for a bit. Read a magazine or a book, play a game on your phone.
5. Open a window or go outside. Fresh air will calm you a little.
6. Try to think about positive things. About your school marks, your family, your friends or whatever. Try to make some nice plans for the next day/week. Camping, going outside town, going to the cinema, whatever.
7. Drink a glass of cold water. Slowly.
8. Before you go to sleep again, make your bed comfortable. Get a nice pillow or a warm blanket. Don’t turn the TV on.
9. When you close your eyes, try not to pay attention to the intrusives. If you have a person, sleeping next to you, hug him/her. That’s always calming.
10. And, finally - if the next day you don’t have to work/study, turn all the alarms off. Healthy sleep is very important for overcoming OCD symptoms.
P.S. I’m pretty sure these strategies will work for everybody who is nervous or simply cannot fall asleep because of their sleepless mind. :)
