Here are four things you can try to facilitate the, much desired, drift off to sleep.
Just a few stats (because I’m a nerd like that;)
Dang, people! If I had a nickel for every time someone told me they are tired and/or are having trouble sleeping, I would be….. (you know the rest😉 It appears that a good night’s sleep is hard to come by for many people. Personally, I have struggled with this in my past. However, recently, I have put some of my knowledge and advice for others into practice for myself!
Here’s what I have done (and you can to!) to set the stage for a good night’s sleep; allowing me to awaken rested, alert and physically and cognitively ready to take on the day!!
For me, this includes an evening shower, a reading interval, and a 10 min. progressive muscle relaxation. Then, I just drift off to sleep.
(You could also consider things such as stretching, journaling, or an uninterrupted cup of herbal tea.)
The point of the routine is to give your body, and mind, an opportunity to wind down. Additionally, using routine creates associations in your brain that indicate “it’s time for sleep!”
Here’s how: Close your eyes and visualize a container, any container. Then visualize the to- do’s and/or worry’s that your mind is currently focusing on. Next, visualize putting them into the container. (Don’t worry, you are not ignoring them. You are just putting them away, for the night, so that you can allow your mind to rest and sleep. (Note: Unless you are going to get out of bed, to take care of these items right now, they are just distracting you from sleep.)
I know you think you can’t do it, but you CAN do it!
You could charge it in the adjacent bathroom. You could charge it (a least) across the room from where you are sleeping. You could turn the alarm up so you can still hear it. The barriers that you think make this one impossible are actually just habits.
71% of people sleep holding their smartphone, having it in bed with them, or having it on their nightstand. Although most of the studies in this area have used small samples, they have consistently shown that people report a better night’s sleep when forced to sleep without their phone in the room.
One of the major benefits of this type of exercise is that it moves you out of your head. (You know, that head with the ongoing thoughts that won’t let you fall asleep?) I prefer to listen to someone guiding me, but you do not have to do so.
Here, I will include a progressive muscle relaxation that you could record yourself saying; leaving a short pause after each item. You could also just move through your body, head to toe, intentionally focusing on and relaxing each area as you go. (Additionally, there are many online options to listen to for this type of exercise.)
Remember, there are so many physical and mental health benefits to a good night’s sleep that it might beworth making a small effort to increase the chances you get your rest.