Relaxation techniques for better sleep
Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques is a great way to wind down, calm the mind, and prepare for sleep. Try deep breathing, massage to relax the muscles and visualize a relaxing place like lying on a beach.
Stressed up about something
If stress of managing work, family, or school is keeping you awake, you may need help with stress management. When something is bothering you, make a brief note about it on paper and postpone worrying about it until the next day when you are fresh and it will be easier to deal with. Similarly, if a great idea comes to mind and it is keeping you awake, make a note of it on paper and fall back to sleep knowing that you will be much more productive and creative, the next day, if you get a good night’s sleep.
Managing sleep disorder
If you have trouble falling asleep night after night or if you always feel tired the next day, you may have a sleep disorder. It may be necessary to seek more advice from your doctor or a facility that deals with sleep disorders. Most sleep disorders can be treated effectively. When worrying becomes a mental habit that we repeat night after night, chronic insomnia is inevitable. You need to learn more about insomnia and its remedies or consult a sleep doctor. Sleeping pills can only produce temporary improvement and have long term side effects. Underlying mental health problems, such as anxiety or depression should be addressed first.
Ways to get back to sleep
It is quite normal to wake on occasion during the night. But if you’re having trouble falling back to sleep, the following tips may help.
Don’t think it’s a big deal
The key to falling back to sleep is not to worry about not being able to fall asleep. You must remain relaxed and try to calm yourself. Try not to stress over the fact that you are awake and that you may not be able to fall asleep again. That very stress and anxiety will encourage your body to stay awake. Learn to relax.Try relaxation techniques such as deep breathing, meditation or visualization. Although it may not be a replacement for sleep, rest and relaxation – it still helps to rejuvenate your body. If you’ve been awake for more than 15 minutes, try getting out of bed and doing a quiet, non-stimulating activity, such as reading a few pages of a book. Postpone worrying and brainstorming.
Again, when something is bothering you, make a brief note about it on paper (keep a pad and pen, by your nightstand) and postpone worrying about it until the next day when you are fresh and it will be easier to deal with. Similarly, if a great idea comes to mind and it is keeping you awake, make a note of it on paper and fall back to sleep knowing that you will be much more productive and creative, the next day, if you get a good night’s sleep.
Start every day with a good night’s sleep!
R.C. (Bob) Dimas
Be the best that you can be by doing whatever is necessary to improve the quality of your sleep!