Worrying about getting enough sleep can actually keep you up at night. It’s a myth that everyone needs eight hours of sleep every night. But we are all hoping to feel rested and ready to meet each day, so it is common to worry when we hit a patch of insomnia.
Before considering medication, which has limitations and can have unwanted side effects, experts recommend trying a few new habits or strategies. Here is what they suggest.
Set a reasonable bedtime, and stick to it. If you find you are tossing and turning after about 20 minutes, get up and do something relaxing before getting into bed again. Even when you have had a late night, get up at the same time each day. Going for a leisurely walk is better for you than napping in the daytime.
Eating within three hours of your bedtime and consuming caffeine in the evening can keep you awake. Alcohol relaxes at first, but then it disturbs sleep. To calm your mind and body before sleep try some mindful meditation or other relaxation techniques. Reading in low light before bedtime is tried and true. Tightening and releasing muscles one at a time from toe to head relieves tension (PMR). So does the 4-7-8 breathing exercise. Or try distracting your busy mind by choosing a theme and thinking of a word for each letter of the alphabet relating to the topic. i.e. A – antelope, B – beaver, C – camel, D – dingo, etc.
One or more of these tips for better sleep may be just the help you need. Sweet dreams.
