There are few things more likely to spoil your mood and make you less productive than the misery of a night of disturbed sleep.
When I talk to friends and family that are struggling with this issue it is often work that is causing them to stare at the ceiling at 3:00 am, a close second to that is relationship issues.
So what can we do about it? You probably know the usual advice and it is worth repeating. Good sleep hygiene; a regular bedtime routine, a cool, dark and quiet room dedicated to sleep, minimal electronics or any other distractions. Also avoid too much alcohol, caffeine or heavy food before bed, but also make sure you have eaten enough, your body will wake you to tell you if it is hungry.
Firstly, if possible deal with the root cause of the issue. If there is something you think of last thing at night and it is the first thought on waking, then your unconscious mind is trying to tell you something and that has to be your first step.
If sleep disturbance has become a habit then there is a lot you can do to break it.
Do you regularly check the clock while it taunts you with the number of hours before it’s time to get up? This can just add to your stress. I was able to turn off the display on my alarm. if I wake in the night I don’t know what time it is and I cannot concern myself with it, this one thing has been very helpful. You can always simply turn the clock to face the other way. Phones by the bed can also be a problem, if you must have it there at least have it face down and on silent.
Obviously vital to your sleep. Makes sure it is as comfortable as possible and consider the type of pillows and covers you use. A few years ago I was waking up with aches and pains but didn’t want to replace the mattress. We bought a memory foam mattress topper that made the bed like new again for a fraction of the cost. Also if you wear night attire be sure that it too is comfortable.
What do you do before you try to sleep? if the problem is that your mind is racing with activity then giving it a chance to wind down is key.
Reading a real book or magazine is much better at making us sleepy than an electronic screen. Find something not too mentally taxing and definitely not a page turner.
Write down any to-do lists or concerns for the next day. The act of committing it to paper can have the effect of emptying it our of our head.
If You Wake Up getting back to sleep is often difficult, part of the problem is that we start to obsess about it and then sleep becomes less likely.
Stay In Bed, getting up may wake you up completely, although some find it useful to get up and move around. I suggest leaving this until you have tried everything else.
Drink water, have some by the bed, sometimes we wake because we are too hot, a cool drink may help reset and relax the body and mind.
Visualize your body completely relaxing, allow every muscle in your body to relax, by the time you get to your toes hopefully you will have nodded off.
Talk yourself into getting back to sleep, similar to a simple form of visualization, you don’t need a complicated script. I mentally repeat a phrase such as. “I am completely relaxed and ready to return to sleep.”
Imagine a dull task that you have been putting off. I rearrange my book shelf or closet and do some decluttering along the way.
Tap! for those who have tried therapeutic tapping, it is possible to imagine tapping on the points on the body while saying the statements in your head. check out my YouTube channel for how to tap.
I hope you are able to find something here that helps you toward better sleep. Do let me know what is working for you.
The information in this blogpost is for education purposes only. If you are struggling with sleep issues please see your doctor or medical professional.
Trish Taylor/Trish Taylor Coaching /Taylored NLP does not provide medical advice or treatment; information is not a substitute for medical treatment. If you have a medical issue, please see your medical provider. None of the information contained in this website should be construed as medical advice or treatment.