You find yourself wide awake in the middle of the night, but you need rest for your big day at work tomorrow. What can you do to get back to sleep?
Getting out of bed might not sound like the most obvious thing to do, but if you are unable to go back to sleep within 20 minutes or so, you should consider going to another room. You can try doing something unexciting such as reading something you have previously read or listening to soothing music. Go back to bed once you feel sleepy again.
The bedding you use can actually affect how well you sleep. Make sure you use the best quality you can afford. You should think about using a pillow top mattress as they can give you a feeling of luxury and help regulate your body temperature.
Put your body and mind at ease with the following techniques:
- Progressive muscle relaxation: You should first tense the muscles and then relax them. If you do this repeatedly throughout the body starting with the feet and then work your way up.
- It is possible to quiet your mind if you repeat a phrase while doing some rhythmic breathing.
- Visualization. It is a type of meditation that helps you distance yourself from stress by imagining the scents, sounds, and sights, of a peaceful place.
- Deep breathing. You need to do it slowly but steadily from the belly.
Hormones can disturb a good night’s rest, which is why you need to learn to improve your sleep habits.
If you constantly check the time, it only adds to your stress when you are trying to get some sleep. You should instead turn the clock away so that it is out of your sight line.
Light tends to make you feel alert, which is the exact opposite of what you want if you need to sleep. Keep the lighting dim when you get up to go to get a drink, go to the bathroom, or have a snack. If you read, avoid using backlit screens such as tablets, cellphones, or computers since they will only keep you awake.
Biofeedback is a mind-body technique that requires equipment and training from a specialist. It will help you learn how to control your tension levels better. If you master it, biofeedback will help you get back to sleep.
You should not do this in the middle of the night, but rather during the daytime. Keep a record of your sleep patterns as well as other habits.
For instance, you can write down what disturbed your sleep, the number of times you woke up during the night, and how much alcohol or caffeine you had during the day. You should then take this diary to the doctor to help the two of you formulate a strategy for getting more sleep.
Let the doctor know that you are having a hard time sleeping. Find out the options available to you, perhaps including medication that can help you get a good night’s rest.