Compulsive Skin Picking: Sleep Strategies
When you're tired you run on automatic. What's automatic for you now may be skin picking.
Have you noticed that you are much more vulnerable to a skin picking session when you are tired and have not gotten enough sleep? If sleep is an issue for you (and not just because you are picking rather than sleeping), doing a little experimenting to sleep easier, better and more, may be well worth your while. Here are a number of considerations and strategies to try:
Sleep better guidelines
Caffeine and Sleep
Caffeine can not only directly cause much more scanning of your skin and then more picking as a result of “finding something” upon scanning. It can also impact your sleep. In fact, the speed at which we metabolize caffeine varies so much person-to-person, and you may be more sensitive than most.
Remove any caffeine in your diet after 2pm, possibly earlier if you discover you are ultra-sensitive to it. Reduce your overall caffeine intake if you have anxiety (it may be caffeine-induced!) or if you want to discover if it increases the amount of automatic unconscious picking you do.
Alcohol And Sleep
It may seem easier to fall asleep after a glass of wine, but alcohol then disrupts sleep later. Alcohol can also cause more picking and anxiety so if you are a daily evening drinker, go a week without it to see the effects on your sleep as well as on anxiety and picking. You will likely sleep much more deeply and be more rested and ready to face your days.
Light and Sleep
Light is a signal for your body to be awake. Any light in your bedroom can be keeping you awake or waking you up, so be strict about this. Turn your phone off or face down so any texts or twitter notifications don’t light up the dark. If your room is not pitch black you may want to get blackout curtains or a sleep mask.
Bright light in the hour or two before sleep can be preventing your sleep, including home lighting as well as the light from TV and computer screens. If you read on an ipad or similar tablet, you can cover it with a screen that blocks light. Or read on the kindle paperwhite, which is not back-lit, but rather is lit from the side and can be dimmed as much as you like. I read mine in the dark in my bed at night until I’m sleepy (or literally falling asleep).
Production of melatonin (sleep inducing hormone) is suppressed by the more energetic blue component of light. The free app f.lux gradually lowers the amount of blue light on your computer screen after sunset. Or use the night shift setting on your iPhone. Your screen gets warmer-colored, taking on a rosy hue. You can also replace some light bulbs in your home with special yellow-orange lights, or you can wear blue light blocking glasses in the hour or two before bedtime.
Getting some natural light during the day can help you sleep at night as well, so do your best to get outside for a while early in the day.
Heat and Sleep
Cooling of the body is another trigger for sleep, so be sure your bedroom is not too warm. The optimum temperature is somewhere between 60-67 degrees Fahrenheit (15-19 degrees C). A cooling mattress pad can help too.
A hot bath before bed can be very helpful because the cooling of your body afterwards will induce sleep, not to mention the relaxing effect the hot water has on your muscles. You will be in an overall more relaxed state with a bath. Add some epsom salts (magnesium sulfate) for greater muscle relaxation and greater sleep inducing effect.
Exercise and Sleep
Exercise is great earlier in the day and can make you sleep better, but if you do it within 2-3 hours of going to sleep, you may not sleep well.
Herbs / Essential Oils for Sleep
Several herbs have been traditionally used to promote sleep and relaxation. Some of the most common include:
Valerian: This herb is often used as a natural remedy for insomnia and is thought to promote relaxation and reduce anxiety.
Passionflower: This herb is thought to help relieve insomnia and anxiety by increasing levels of GABA (gamma-aminobutyric acid) in the brain.
Chamomile: Chamomile is a natural sedative and is often used to promote relaxation and help with insomnia. It is also used to relieve anxiety, restlessness, and other symptoms of stress.
Lavender: Lavender is known for its soothing and calming properties. It is often used as a natural remedy for insomnia and other sleep disorders, as well as for anxiety, depression, and stress.
Lemon Balm: This herb has been used for centuries as a natural remedy for insomnia, anxiety, and other sleep disorders. It is thought to promote relaxation and reduce feelings of stress.
Valerian root is commonly taken in capsule form. The rest are available in teas to drink and/or essential oils. Vetiver, cedarwood and sandalwood are a few more earthy / woodsy essential oils that can be very relaxing and sleep inducing. You may need to experiment to find your ideal sleep aid, and be sure to consult your doctor before trying any.
Rub sleeping oils on the back of your neck or the bottoms of your feet, or use a diffuser to disperse the aromatic oils into the air while you sleep.
supplements for sleep
Magnesium
Magnesium relaxes our muscles and nerves, and is a mineral in which we are frequently deficient. It reduces anxiety and relaxes muscle tension. One way to supplement is to bathe in Epsom salts (magnesium sulfate), which will absorb through your skin. Or you can take magnesium tablets with dinner. It is better absorbable in the glycinate or citrate form. Avoid magnesium oxide, which is not well absorbed by the body.
vitamin D
Low levels of vitamin D have been linked to insomnia and other sleep disorders. Make sure you test your vitamin D levels and supplement with vitamin D3 if they are low.
L-theanine
L-theanine is an amino acid found in green tea, and is believed to promote relaxation and reduce feelings of stress and anxiety. Some studies have suggested that L-theanine supplements may be helpful for improving sleep quality.
5-HTP
5-HTP (5-Hydroxytryptophan) is a naturally occurring amino acid that is a precursor to the neurotransmitter serotonin, which is involved in regulating mood, sleep and appetite. 5-HTP supplements are used to help with sleep, depression, and anxiety.
Important Note:
The effectiveness of supplements can vary widely depending on the individual, their condition, and the dosage. Also, some supplements may interact with medications or have other side effects. It is recommended to consult a healthcare professional before taking any supplements or herbs.
Happy Zzzzzzz's!
Annette
p.s. Have you downloaded my free “Freedom Kit”? It comes with a written and audio report, “Why you pick your skin and how to finally stop,” a video on “how to stop skin picking urges in two minutes flat,” and my “Live Free” newsletter in your inbox each month. Learn more here.