Managing FND
FND Techniques and Self-Care
CREATE A HEALTHY SLEEPING SPACE
Most people would agree that having a good night’s restful sleep is important and aids good health so it is reasonable to believe that in times of illness, sleep becomes even more important. Some even say that sleep is Nature’s best cure.
When getting enough sleep becomes a problem its worth having a check to see if there are simple things that can be done to bring in changes that may help restore a good sleep pattern.
People experiencing FND often become very sensitive to their surroundings so it’s worth contemplating what kind of atmosphere is in the bedroom.
Ideally bedrooms need to be peaceful places, with a restful atmosphere. So as soon as you enter the room there is a feeling of calm and quiet: a place where the worries of the day can melt away and the feeling of being safe and comfortable can reign.
These days electrical equipment like mobile phones, electric alarm clocks, radios, T.V and computers are now all common features in the bedroom. These can be “invaders” to a quiet restful space and a subtle reminder of the outside world and the pressures of the day and can interfere with the ability to rest and sleep. The electrical and radio waves of these appliances can also interfere with the ability to sleep. So to aid restful sleep, making the bedroom an equipment free room may be helpful.
If there are lots of things stored on top of the wardrobe or there is “clutter” around the room it might be worth de-cluttering your sleeping space. If you are unwell, then tackle the task slowly, a little at a time. Consider the “view” from the bed; there is a suggestion that “clutter” around the room generates visual noise and can be very disturbing to sensitive individuals and even though you may be asleep this visual noise is registered by the brain and can interrupt the restful quality of sleep.
Some people that have FND are sensitive to color, so avoiding red which is a stimulating colour may be helpful. Choose instead shades that feel peaceful and restful to you.
Any changes to the bedroom can be achieved slowly and don’t have to be done all at once. Change in itself can be stressful and energy consuming so be kind to yourself and progress slowly, giving the body and mind time to adjust and restore energy. Think about what atmosphere you want to create, do the easiest things first and tackle the rest over time. Viewing the desired changes as something to gradually aim for …it may even become a work-in-progress over a long time as one idea leads to a greater understanding of what works for you and what you would like to achieve.
ESTABLISH A HEALTHY SLEEP ROUTINE
Decide on a regular bed time, do the same things at the same time and in the same order every night this sends a subtle message to the brain that you are ready to go to sleep. It is helpful to avoid playing computer games or watching exciting programs on the television before bedtime because these activities stimulate the brain and make it harder to sleep.
Also, avoid alcohol, caffeine and nicotine for 6 hours prior to the time you go to bed. Actively choosing to become quieter and choosing more restful activities for a while before bedtime may make a world of difference to your ability to get to sleep and stay asleep.
Still can’t sleep, try the 3-2-1 Sleep Meditation or Deep Sleep Tea.
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