HOW TO FALL ASLEEP WHEN YOU CAN’T
Sleep is critical! We know how critical it is because we’ve seen what happens when people don’t sleep. But how do you get to sleep quickly if you’re struggling and how can you ensure you get a restful night sleep.
Regular poor quality sleep increases the risk of diabetes and heart disease, increases stress levels, affects optimal cognitive performance and shortens your life.
But for many a good night’s sleep can be all too elusive. If you’re reading this, I am going to assume that you’re one of the many and that you tried the usual tips about getting outdoors during the day, reducing caffeine, alcohol and cough and cold medicines. You’ve made sure your bedroom is not an office by removing laptops and not using mobile devices in bed or just before bed to reduce blue light exposure.
So here are three “not so average” tips for how you can help yourself fall asleep and stay asleep so you wake up feeling refreshed and ready for the day.
1. EVALUATE WHAT’S KEEPING YOU UP
When you’re up at 2:30am staring at the ceiling instead of sleeping, what are the thinking? What’s playing on your mind? Are grieving for someone or something? Are you worried about work, finances, your kids, a spouse or partner? If it’s something that can be resolved through conversation with a colleague or friend consider making some time to have a chat with the individual to resolve the situation. If what’s keeping you up are negative thoughts or feelings consider journalling what’s running through your mind by way of catharsis.
2. TAKE YOURSELF SOMEWHERE NICE
Using meditative visualisations can really help you relax and drift off to sleep. If you’re lying in bed and you’re struggling to sleep, think about a place where you feel the most relaxed and clam and take yourself there. See yourself in this amazingly relaxing place and feeling tranquil, restful and ready to sleep.
3. GET OUT OF BED
If you’re in bed for more than 20 to 30 minutes and you are still struggling to sleep, don’t stay in bed. Staying in bed for longer than 30 minutes will cause more anxiety and stress.
Get out of the bed, leave your bedroom and make your way to another relaxing room in the house. In there you can either read a sedate book or practice a relaxation technique like meditation. Meditation has been proven to help you fall asleep faster and more soundly.
