Oh No problem at all the first thing you have to do is make up your mind what time you are going to sleep, if you need to be asleep by 9:30ish then you need to start getting ready for sleep around 8pm Ill give you an example of what I do before I started this I slept for like 2 hours a night now I get 6-8 non stop sleep every night about four days after starting it and letting it work for me.
8pm I take a bath while burning a mixture of oils I got from bed bath a beyond in my home town it has a mixture of oils that is PERFECT for anxiety,panic and your nervous system. These oils are as follows and what they do-
Lavender-The health benefits of lavender essential oil include its ability to remove nervous tension, relieve pain, disinfect scalp and skin, enhance blood circulation and treat respiratory problems. Lavender has the Latin name Lavare, which means “to wash”, due to its aroma that gives the feeling of a clean aroma shrug off the ill-effects of stress (also good for headaches.)
Ylang-ylang- is euphoric, regulator, sedative, and tonic
Geranium - Geranium essential oil from Madagascar is considered by many to be the most desirable for hormonal balance for both men and women. Geranium Bourbon essential oil has an especially heady and sensual aroma that will energize your senses
Geranium oil is a first-aid oil every woman should consider having on hand. Its tonic action helps relieve nervous emotional conditions like anxiety, confusion, depression, lethargy, energy and mood swings and tearfulness
Jasmine-The health benefits of Jasmine Essential Oil can be attributed to its properties like anti depressant. Anti Depressant: The aroma of this oil has a pleasing, uplifting effect on mind and fights depression. This makes you feel happy and awakens romantic and poetic feelings in you.
Like I said lucky enough to find all these in one around 8 I start my oil buring in the bath room and start running a hot bath. While thats going on I take my dogs out to play in the back yard and put my son to bed (if he is here)
Then I take a 30min bath while I do this I listen to Zen guided Meditation and belly breath the WHOLE time.
After my bath I do whats called night logging- i take a not book (something I learned from CBT therapy) you take a notebook and write down everything you did today or wanted to get done for the day leaving room between each one then you look back at the top when you are done writting and then go through each thing- is it resolved? if not there is nothing more you are going to do about it tonight but write a plan and how to fix it tommrrow (remember this is just for the day not the next month or year) do this for all on your list then move on to long term things that you are thinking about mortage,love,money whatever- set out a plan to fix or find out what you have to do to fix these do you need help if so how or whom can do it with you?... finish your nightly log ( I do this the next morining too about what I want to do that day and how I am going to get it done) Then lay down if you have a Ipod GREAT or a 20 cheap MP3 player to listen to sex music or meditation music as you lay with your eyes closed while doing this starting at your feet you think about your toe relaxing the tops and bottoms of your feet move up to your calves ect all the way up your body slowly and back down before long a week or so in from doing this you will just wake up in the AM and wonder when you feel to sleep...
Do these three things there are other things you can do as well to help but for now
-Find those oils mix them yourself order them online or get them from bedbath and beyond or where ever.
-Set a bath time your YOU time to relax and meditate for 20-30min everyday before bed about an hour or so before you want to be asleep. ( DO NOT WAVER FROM YOUR TIME FOR THE FIRST MONTH OR TWO !!!)
-Get a Mp3 player,cd player, or Ipod with guided meditaion on it I can send you some music that you can burn to CD if you dont have any just send me PM with your email I have TONS AND TONS!!!
(That goes for anyone that reads this as well)
- Do your nighlty logs remember these this is almost as important as the oils,bath and music
Other than that no caffine after 6pm, no carbs after 6pm (that turns into energry) dont work about three hours before bed that pumps up your energy level. NO TV what so ever after the bath and find something you like to read a nice CBT book or Joy of Living ect something happy and joyful that you enjoy!!! Do this before bed if you dont or cant play music it clears yoru mind as well...
Best of luck hope this can help some tell me if there is anything else you need
lee
