We’ve all had those nights at some point in life, wide awake, staring at the bedroom ceiling.
Tossing and turning into every possible bodily position. Adding an extra pillow, only to remove it, and add it back again.
Covering yourself, uncovering yourself. Huffing and puffing.
If you sleep with a partner, your antics may do enough to have them dream or feel they are on a bouncing castle.
The clock ticks past 3am and you start to panic, because you have to be up in 4 hours and you have yet to close an eye.
The more you’re focused on trying to get to sleep, the worse your restlesness gets.
Unfortunately for some of us, this is an all too common occurrence.
When it happens consecutively for numerous nights on end, you may be suffering with insomnia.
Insomnia, in short, is the inability to fall or remain asleep.
Luckily, there are a few ways to deal with insomnia.
While there are many medications out there to help drug yourself to sleep. Many of us, including our bodies, would prefer healthier and natural alternatives in enabling us to get to sleep.
There are many effective natural supplements out there, such as melatonin, valerian, chamomile and passionflower, to name a few, that can help you out.
Sometimes, however, you need to combine these with additional measures.
Here are 5 of these additional measures to help you deal with insomnia:
1. Turn the clock away from you
If you’ve managed to close an eye, chances are you’re going to wake up in the early hours of the morning.
When you do, DON’T look at the time. By doing so, you are subconsciously stressing and pressuring yourself to get back to sleep before your wake up time in the morning.
By worrying, there’s then limited chance in you getting back to sleep.
Just accept you’ve woken up and keep yourself calm to try out the next steps to deal with insomnia.
2. Listen to a Boring Podcast
A friend of mine actually recommended this to me a while back. You’ve probably tried calming music and nature sounds before, but have you tried a podcast?
Now not any podcast. I’m talking about the most boring of the boring.
When we’re bored we typically tend to listen to someone or something without paying attention, all the while daydreaming.
Well, there’s actually a Spotify podcast called ‘Sleep with Me’, that’s targeting you to do just that. The guy recounts a story that makes absolutely no sense in the most unentertaining voice ever.
As you get bored of the rubbish you’re listening to, you’ll find it easier to dream of more pleasant things and drift back off to sleep.
3. Legs up the Wall
If you’ve tossed and turned in bed for a while, why not try a relaxing yoga pose to get you back to sleep.
In comes, Legs up the Wall. Now, you don’t actually need a wall as the name suggests. The headboard of your bed will do just fine.
Lift your feet up in the air against your headboard for 15 to 20 minutes and engage in slow relaxed breathing.
This position will lower your heart rate and activate your relaxation response, by reducing your stress and anxiety levels.
4. Meditation and Mantra
20 minutes of daily meditation does wonders in boosting your confidence, raising your levels of consciousness as well as reducing your stress and anxieties.
By being more aware and in control of your mind, the easier you’ll find it to brush off whatever thoughts are keeping you up.
If you awake in the middle of the night or can’t get to sleep, close your eyes and meditate by focusing on the flow of your breath. Couple it with repeating a mantra, to truly get your focus off your thoughts.
I personally loved using ‘Tonight and everynight, I sleep deeply and soundly’
Since our thoughts create our reality, repeating a mantra, often does the trick in falling back to sleep.
5. Get Busy
If all the above steps have proved useless, your remaining option is to get out of bed.
There’s so much tossing and turning one can take.
Not only will getting out of bed, prevent your brain from associating your bed with remaining awake, but you’re better off using your frustrated energy on doing things that have to be done.
Clean the dishes in the kitchen or the floor, clear out some papers or re-organise a cupboard or two in the house.
Alternatively, just grab a good book and read in a comfortable chair.
All the above will help you deal with insomnia.
Whatever you do, just make sure not to make too much noise and wake up your partner. If you do, I’m afraid a sleepless night will be the least of your worries.
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