OCD and sleep

ERP should eventually help manage your symptoms that are keeping you from sleep. In the meantime you might want to talk to your doctor about a sleep medication.

Sleep is definitely one of my struggles, specifically peaceful sleep. I still struggle but a few things have improved the experience. I have a routine. No matter what time o go to bed I have a cup of tea. Sometimes 6 oz sometimes 10 oz. My preferred bedtime tea is chamomile but anything caffeine free works. While drinking the tea no phones are allowed. Before the tea im already ready for bed. Next I express the heaviest things. Some nights I talk to my roommate and best friend, sometimes a read relatable poetry, or I journal all depending on my needs. Every night I do Rose Bud Thron and Wateringcan to remind me of how precious the day was. Rose=best thing of the day, Bud=what are you looking forward to tomorrow, Thorn=the worst part of the day, Watering Can=someone who made things better. Then I put on sound as I try to sleep. I listen to soft voiced podcasts that have less serious topics so I have something else to focus on as I sleep. Im not sure if this would help you, but its helping me improve. You are doing great!

I’ve been having trouble sleeping as well, but took magnesium glycinate and it helps me fall (and stay) asleep. Breathing helped last night (inhale and slow exhale) as well.

Tapping fingers. It sounds stupid, but if you tap in a 1, 12, 123, 1234, 12345, and then count back down (pinky is 1, ring is 2, etc.)

Sometimes it helps to move closer to the symptoms. For example, if your heart is racing, then you tell yourself, "yay! My heart is racing! I hope it goes even faster. That would be great!" Or if you have chills, you tell yourself, "I'm just going to lean into these chills. It's great that I have them tonight. I hope I have more." This might sound funny, but it's training our brain to just not care whether we have symptoms or not. Another words, it's OK if we have strange symptoms and it's OK if we don't. And if the symptoms come, we just lean into them and pretend to be happy about it

This is one of my worst symptoms, especially after long/tough days… some things that help me are audiobooks, magnesium / cherry juice, & this one is very niche but I love the hunger games so I’ll sometimes make my own story up in my head 🙊 keeps my mind occupied & creative, and even if it takes a while to fully fall asleep, I feel a little better knowing my body is at least getting a rest 💤 this one is kinda silly but rocking myself is super helpful when my physical symptoms are worse