Sleep can be elusive and those of us who struggle with getting enough know the vicious cycle. You lie awake, thoughts and worries running desperately through your mind, knowing that you need to sleep and panicking that you will not function well tomorrow if you can’t get that sleep. This fear causes more anxiety and even less sleep.
There are extensive resources on the Internet regarding sleep hygiene (if you haven’t already, I urge you to google the term “sleep hygiene” for more information) and sleep disorders.
Today I offer up three practices that work for me when I find myself awake when I would like to be sleeping.
- Guided meditations. Next month I will offer up my own version of a sleep meditation but in the meantime there are many free (and paid) options out there. I find myself frequently using Moments of Magic – the offerings can be accessed through the site, on youtube or as podcast episodes. Listening to a guided talk can help you to release your grip on your own thoughts and worries. As there are many different voices, formats, and lengths out there, I recommend you try a few to see what works best for you.
- Repetition. Many sleep experts recommend using a task that does not engage the mind. Although counting sheep has beceom an age-old recommendation, even that might be too compelling as you try to drift off. Instead, repeat a non-word silently in your head (e.g. “shar” or “miv” or one you make up yourself). By sticking to a word shape or sound that has no meaning, the task becomes boring. This repetition can occupy your mind to stop your racing thoughts, and it is unlikely to pull you in to another story in your mind.
- Give yourself permission to rest – without sleeping. This practice has “saved” me many times during my generally unproductive 4 am ponderings. As you lay in bed, tell yourself that it is okay if you do not sleep right now. Instead, all you have to do right now is just let your body rest for awhile. This does not always put me to sleep (though it often does) but it does reduce the arousal state in my body so that I can relax and stop beating myself up for not sleeping. This is important in reducing the overall stress that becomes associated with bedtime on future nights.
For those living with tinnitus, the quiet of the bedroom can be an additional challenge for sleep. Please check out http://www.tinnitus.org.uk/sleep for some great information on improving sleep when you are dealing with tinnitus (ringing in the ears).
Very useful tips, thanks…
I hope they help!
Tks so much for sharing Crystal! I am going thru sleep issues currently as my 7 month old baby has been waking up multiple times a night. When I do have a moment to sleep, I find it very difficult to and lay there with racing thoughts about what I need to do and/or pressure myself to sleep. I will definitely try these recommendations.
It’s hard when your mind becomes active when you try to sleep and all the swirling thoughts feel urgent. Especially when you know how rare those moments to sleep are and so there is added pressure to “make the most of it”. I really do hope one of these helps you!