Trouble Sleeping? 2-Step Quick Fix
Do I have everything organized for tomorrow?
I can’t remember if I packed my thumb drive. I can’t forget that for tomorrow.
I better not forget to sign that form. Tomorrow is the deadline. Or, maybe the next day. I need to check.
Oh, no! I totally forgot to send that email. Arghh, I have to do that first thing in the morning.
I hope I don’t bump into Henry. He’s such a jerk. I don’t know why I let him get to me. He’s always so rude.
I’m worried I offended Gretchen today when I made that joke. I wonder if she took it as a joke or not. Was I a bit too harsh?
Did I lock the door?
When your mind is busy, busy, busy, it can feel next to impossible to fall asleep. The more you want and need to fall asleep, the harder it gets.
Ok, if I fall asleep now that’ll give me 6.5-hours of sleep. That’s not the best but ok.
Oh no, I can’t stop thinking about that awkward conversation.
Crap, I can’t sleep. If I fall asleep right now, I’ll only get 6-hours of sleep. No, wait, that’s 5-hours and 45 mins.
Come on sleep. Come on.
Should I get outta bed or just wait it out.
Oh, come on. What is wrong with me.
Ok, if I fall asleep right now, I’ll get 5-hours of sleep, no wait, it’ll be 4 and a half hours. Argghhh.
No, wait, wait. That’s 5 and a half. No, 4 and a half. Well, 4 hours and 20 mins.
Crap, now I’m at 4-hours. *Sigh*
The more you chase sleep, the more it evades you. Like wispy clouds through your fingers.
Last week I had the pleasure of giving an interview to the Omineca Express and the Caledonia Courier. We had a lot of fun talking about World Sleep Day, the benefits of sleep and strategies to improve sleep. You can check it out here.
One strategy that didn’t make it into the article is a CBT (cognitive behavioural therapy) strategy to help you fall asleep. Whether you’re struggling to get to sleep at the beginning of the night, needing help to go back to sleep after waking up mid-way through the night, or waking up way too early in the morning, chances are you have a lot on our mind.
This 2-step quick fix is what I do when I’ve been tossing and turning for more than 45-minutes.
ONE: Make a To Do List of all the things you need to remember to for the next day. And, you can also make a Worry List of all the concerns that are rumbling around in your mind.
Getting your list and worries out onto paper, helps release the thought from your mind. It gives them a concrete form, so they feel more tangible, solid and less nebulous. It can make your thoughts and worries feel more manageable.
TWO: Give your mind a New Distraction. Read a boring book. Nothing too exciting otherwise you may never fall back to sleep. Or, read something inspirational and calming. I like to read Gary Zukav’s, The Seat of the Soul or Soul Stories. A self-help book or an engaging novel, might be too captivating or stimulate too many thoughts.
You can also listen to a Guided Meditation. You might feel compelled to listen to a podcast. But, a podcast might be too stimulating and require too much cognitive attention, concentration and focus.
Whatever you do, DO NOT, I repeat DO NOT turn on any devices. The blue light emitted from your phone, tablet, computer, or laptop will only wake you up even more. Even if you turn on night mode or a blue light filter, you will still be mucking up your circadian rhythm, that regulates your sleep-wake cycle.
Give these strategies a try and let me know how they work for you.
If you’d like more support with regulating your sleep cycle you can book an appointment at:
250-614-3737 or here.