However, in the very beginning of my self-treatment, I had a much longer routine (simply because I was much more fearful in the beginning). All in all, this basic routine that I have explored above enacts a powerful inner effect on my mind and body that it is time to sleep, and STAY asleep. White noise "creates a masking effect, blocking out those sudden changes that awaken light sleepers." However, it's important to note that this doesn't include falling asleep to the television or fast-paced music! Anyways, this concludes my current routine that I still practice today. This may sound strange to some, but rain is a good example of white noise. Finally, I turn on an app known as 'Rain' and listen to exactly that - rain. Next, I lay in bed and read a book until I naturally get sleepy. ![]() This essential oil proves to be much more natural than sleep-inducing substances such as NyQuil or Benadryl (I will attach a link at the bottom with more information about lavender oil). Then, I continue my routine by inhaling lavender essential oils - an oil that induces sleep. I myself have found that stretching before bed unknowingly relaxes me. Anyways, the next step in my routine is to stretch. I should also quickly mention that I try not to sleep next to my phone I plug it in across the room to prevent myself from mindlessly waking up and checking social media, texts, etc. The artificial light emitted from your cellphone simply convinces your body's internal clock that it is daytime, resulting in repeated awakenings. A study done by the National Center for Biotechnology information found that "frequent use of cell phones around bedtime is associated with repeated awakenings" - I want to stay asleep to help prevent these nocturnal attacks, not wake up. ![]() I begin by plugging in my phone thirty minutes before bed. Therefore, after my 6th and final nocturnal panic attack, I researched how to stay asleep and how to calm my anxious and panic-provoking mind down before bed. Before I begin, I should also mention that in the past, I would wake up anywhere from 3-7 times a night but would quickly fall back to sleep. However, after much personal research, I came up with a hefty yet effective solution - a nightly routine. Some of the worst parts were that I was half asleep, I would not know what had triggered the panic attack, and I was in complete darkness. ![]() More specifically, I would be in complete and utter fear of being on the verge of insanity/death and would eventually vomit. I would wake up in the middle of the night, typically about 2 hours after I had fallen asleep, and would be having an all-out panic attack. To start, from about October of 2015 to December of 2015, I suffered from 6 extreme nocturnal panic attacks. ( This is my first post - on Reddit□ - so bear with me.
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