Tense? Tossing & Turning? How to Self-soothe and Get Some Sleep
It's night time and all you want to do is sleep. You know what's ahead of you for the next day and realize you need to get some shut-eye.
Yet, you can't stop thinking. Why can't get your mind to shut itself off so you can unwind?
You watch the clock, willing sleep to come. Minutes tick by. Sometimes even hours. Yet, you're still wide awake.
Many people struggle with sleeplessness. There are probably more people in the world wrestling with sleep disruption, and its fallout, than we even realize. Unfortunately, despite being such a prevalent issue in society, overcoming sleep-related challenges isn't often discussed.
The importance of quality sleep should never be underestimated. When we get enough sleep, it can help us function and perform better in every facet of our lives. At work, in school, and at home we are able to accomplish more and interact meaningfully when we are rested.
Quality sleep can also help combat mental health concerns such as anxiety or depression. Moreover, enough restorative sleep can help process traumatic memories in a healthier manner.
If you don't know how to get quality sleep, don't worry, you aren't alone. Below, are some tips on how you can self-soothe, get enough sleep, and feel more prepared for whatever life throws you when you're awake.
Sleeping Well: What To Avoid
First, let's talk about what you should bypass before bedtime. The following actually contribute to sleep problems. Try to eliminate them as much as possible.
Eating Before Bed
For some reason, the urge to snack always seems to be the strongest at night. However, if you can, try to limit yourself and refrain from eating anything at least 3 hours before bed. If you are really hungry, reach for a fruit or vegetable. Avoiding anything with added sugar or caffeine can help you sleep better at night.
Electronics Before Bed
Many people also don't realize that the electronic devices we use (tv, cell phones, tablets) work against us at night. They throw off our sleep cycle by emitting lights that actually suppress the chemical melatonin, which is a hormone responsible for promoting sleep.
Ways To Sleep Better
Don't Force It
How often do you lay in bed, wide awake, trying to force sleep to come? Unfortunately, this rarely ever gets you anywhere, except frustrated and staring at the ceiling. If you can't sleep, simply get up and do something relaxing. Try reading a book or listening to music in low lighting.
Once you feel tired enough, resume trying to sleep in your bed. If you still can't fall asleep, rinse and repeat. If you must repeat this a few times, don't worry too much about it you're simply trying to train your mind and body for rest.
This is a helpful way to fight persistent insomnia as well. If you find that you are only sleeping for four hours a night, don't try to force yourself to be in bed for seven. Eventually, you will retrain your brain to sleep longer. Just remember to rise at your regular time to preserve the natural sleep cycle!
Breathing Exercises
When are you wound up and tense at night, your body will try to keep itself alert and awake. This is the nervous system's natural response. It detects that is something wrong.
One of the best ways to self-soothe is to practice deep breathing exercises.
A proven breathing exercise for releasing tension and relaxing the mind is Progressive Muscle Relaxation. It can significantly change your sleep dynamic, getting your whole body to decompress before bedtime. You can look up YouTube videos on how to do this in more detail but the basics of it are as follows:
Begin by slowly breathing in and out. Hold your breath for four seconds then release.
Starting with your feet, tense both feet until they feel tight, but not strained, and hold for 10 seconds.
Slowly release the tension in your feet and notice how relaxed they feel.
Repeat this with each of your muscle groups moving upwards, towards your head.
That's all there is to it. It's easy to do but also extremely effective in helping you to get to sleep.
If you are struggling with insomnia or issues related to sleep and anxiety, therapy can help. Please reach out to us on the contact form. We can help you develop some techniques that will support more restful sleep and a better quality of life.