Nwr: need advice on how to de-stress/sleep

Yoga and bubble baths. I hope you get some rest soon.

Bubble bath, a glass of wine, and a good book.

There are some natural options that work well will not conflict with your auto-immune meds (I am on both an immunosupressant pill and injectable)...

- Melatonin: taken 2-5 hours prior to planned sleep time, will help your natural tendency to become sleepy work better - your body already produces melatonin, and there is no side effect or drowsiness the next day b/c it only works with your natural circadian rhythm.

- Valerian Root: taken right at bedtime, helps you stay asleep once you fall asleep

- L-Thianine: helps calm the mind, and can be taken any time of day or night, as it does not cause drowsiness, but rather helps you calm your mind - works well in conjunction with mediation

- Camille - taken as tea, or in a 'sleep blend', helps induce calm and destress

- Lavender - natural lavender helps relax the mind, spray your pillow with lavender water, find a natural lavender lotion to put on at bedtime, or use a natural lavender oil in the bath/shower

From what I've read, women's brains have a harder time calming down after being in a fight or a stressful situation - men's brainwaves return to normal in like, 3 minutes, but women's takes 20 - they recommend to do something to distract yourself from the stress, literally. E.g., if you are thinking about work, pick up a magazine or book, in a quiet place (or even outside) and read for 10 minutes. Sit or lie on the grass, and observe nature around you, and/or meditate outside.

Right before bed, keep a small journal and pen by your bedside. Write down everything you're thinking about for the next day. Part of why it can be hard to fall asleep is that you're actually worried you will forget something you're supposed to do - knowing you have it written down and will not forget it, can help you relax your mind. Then, pick up a book and read for 10 min - but not something funny or stimulating! Or, get a white noise machine and turn that on, or create a sleep playlist - there are a lot of playlists pre-created to help induce sleep (google it, or search itunes).

Finally, NONE of this will work if you watch TV, or look at a computer, tablet, or smartphone within an hour (or up to two hours) of going to sleep.... research has proven that the shade of blue light emitted from device screens activates the wake center of our brains, behaving as if we're seeing sunlight - which causes melatonin to drop, and our brains to tell us to become more alert - which of course, is a huge problem! So, no electronic devices at least one hour before bed is a must.

My friend has periodic insomnia, and became dependent on meds, so she's weaned herself off and is focusing on these types of strategies for helping her return to a healthier sleep pattern.

I put on an old movie I've seen a few times or a crime scene television show. Bad habit I'll admit it, but it helps me sleep so much. The worst part for me was just trying to go to bed and thinking how it's not working and then getting more stressed. Unwinding with a tv show gets my mind off my worries and puts me to sleep