As a long time sufferer from insomnia, I have often lain in bed desperately wishing I could get to sleep.
As the minutes ticked by, I find I get more and more frustrated. Over time, I've learned there are a few, simple techniques that help me get to sleep.
While in Bed
The key to falling asleep is to allow your conscious mind to relinquish control. Here are several tried and true techniques.
- Deep breathing. Inhale slowly through your nose, pause for a very brief moment, and then exhale slowly. Visualize the air leaving your body. Count each breath as you finish exhaling.
- If you're trying to get to sleep, picture yourself in a relaxing, stress free, but moderately engaging environment. Imagine you are playing catch with a friend, or walking along a trail or the beach. Anything that is calming and only moderately engaging will help.
- WARNING: Counting sheep, a traditional method, doesn't make it easier to fall asleep: an Oxford University study proved that it is more effective to picture a relaxing scene, or even to do nothing at all.
Ask yourself: Is anxiety and stress keeping me from falling asleep?
If so, give yourself permission to stop worrying. Remember: there is no advantage to worrying. No amount of emotional anxiety will fix any problem, so commit to stop thinking about whatever it is that is bothering you. When a concern pops back into your mind, remind yourself that thinking about it while laying in bed will do more harm than good.
Give Up After 20 Minutes and Take These Steps:
If you can't fall asleep within 20 minutes do the following:
- Get up and move to a dimly lit room. It is important that the room be dimly lit; as your body will misinterpret bright light as a signal that the day is about to begin.
- Some experts recommend reading something dull until you feel tired. Pick up a not-too-interesting book.
- Ask yourself: "Am I feeling hungry?" If so, eat a little, but not a lot. Research shows that an empty stomach makes sleep difficult, but an overly full stomach also interferes. Eat just enough to quell your immediate hunger.
- If you truly cannot stop thinking about next week's deadline, get up and take five minutes and jot down everything you need to do. Once you've accomplished this, sleep will come easier.
- Some experts recommend reading something dull until you feel tired. Pick up a not-too-interesting book, or a book you've already read.
- If all else fails, take a warm bath. Research shows that a bath will increase your body temperature. When you get out of the bath, your body will compensate by lowering your temperature, making it easier to sleep.
Here are a Few Things to Avoid:
- Don't work in front of a brightly lit computer monitor or watch brightly lit T.V. This, too, will fool your body into thinking that the day is about to begin.
- Don't sip alchol. You'll get to sleep quicker, but research indicates that you will sleep poorly.
With the aid of these tips, you should be able to get to sleep, happily and easily. Good luck!
