Insomnia can be distressing. When you can’t sleep it affects everything you do and means that you are not in the best place to deal with life or enjoy it. If you’re having trouble sleeping, then tossing and turning with worry about it can make it even worse. There are things that you can do to help you to sleep. Try these relaxation techniques and tips for a good night’s sleep and start to wake up feeling rested and refreshed in the mornings.
When you can’t sleep it is often because you can’t relax or switch off. Many people suffer from stress symptoms and this eats into their nightly rest as well. In order to sleep you need to find ways to relax before you go to bed so that you can enjoy that warm, comfortable feeling that precedes a good night’s sleep.
Firstly, you probably have some idea of how much sleep you need to feel good. Make sure that you are aiming to get enough but not too much. Too much sleep can make you feel as groggy and grumpy as too little. It also helps to have a set routine as your body clock will adjust better if you go to bed at the same time each night and wake up at the same time each morning. Make sure that your bed is warm and comfortable and your room is quiet and dark. It might be time to invest in a new mattress, an electric blanket or hot water bottle, or a thicker pair of curtains.
Before you go to bed watch what you eat and drink. A large meal can play heavy on the digestive system and stop you getting off to sleep. On the other hand, when your stomach is grumbling with hunger, you may also have trouble sleeping. You may find a light snack an hour or so before bed is helpful.
Avoid stimulants and depressants such as caffeine and alcohol. Keep caffeine for the mornings – the later you drink it, the more problems you will have sleeping. This means avoiding coffee, cola and energy drinks/pills. You may think that alcohol makes you sleep better but you will not get a good quality sleep. Instead, try a relaxing mug of cocoa or a cup of chamomile tea before bedtime to help you unwind and sleep better.
Stimulants don’t just come in the form of drinks – spending too much time on a computer or watching television or even a chat with a friend can all keep your mind buzzing into the night and prevent you from getting a good night’s sleep. Avoid these activities for at least an hour before you go to bed. Try reading a book instead which is almost guaranteed to get your eyelids drooping, or relax yourself by taking a long, hot soak in the bath with some relaxing scented bubbles before you go to bed.
You could also have a go at meditation in the evenings or try drifting off to sleep whilst listening to some relaxing music or a self-hypnosis audio track. Many of these are specifically designed to help you relax or sleep. If you don’t fancy this, you could always try counting sheep or simply focusing on your breath and counting as you breathe in and out deeply. Muscle relaxation techniques can also be very effective – you work your way up or down the body, tensing each part and then releasing to relax the muscles. Don’t give up if it doesn’t work the first time around. Simply have another go.
If you are waking up tired in the mornings, you may be tempted to take a nap during the day. Resist the urge as this will mean that, once again, you don’t sleep effectively at night. Instead try a meditation or some relaxation techniques or physical exercise.
If you are finding it hard to relax generally and this is affecting your sleep, then perhaps you need to find ways to relieve your stress and anxiety. Try to deal with your problems rather than ignoring them and letting them get on top of you. There are many effective ways that you can deal with stress. If you are over-anxious, you will not sleep.
Finally, do not let your worry about your lack of sleep make things even worse. If you’ve used all these tips and just cannot sleep, then just try to relax your body and enjoy the comfortable time in your bed. Eventually your body will have to catch up on sleep of its own accord so relish the warmth and comfort and try not to make yourself more anxious. If you keep putting these relaxation techniques and tips into practice over a period of time, you should start to feel more relaxed and notice an improvement in your sleep patterns.
