THINGS TO DO WHEN YOU CAN’T FALL ASLEEP

It’s past midnight. You’re still lying wide awake, staring at the ceiling. You toss and turn, hit the pillow countless times - yet sleep evades you.

Does this sound familiar to you? But worry not, psychology has a few tricks up its sleeve to help you drift off into your dreamland.

ASMR

ASMR stands for Autonomous Sensory Meridian Response. It is a pleasurable & calming sensation that originates in the head & spreads down the spine further into the limbs in response to stimulation. Common stimuli include whispers, white noise, scratching, hair brushing or tapping.

Reading

Reading books is super relaxing and can help prevent anxious or disruptive thought patterns, which may interfere with your sleep.

However, try to avoid books that evoke strong emotional responses or promote anticipation as they might just keep you up all night.

Meditation

Meditation is a relaxation technique that quietens your mind & body. It can calm an anxious mind distracting the busy thoughts, lulling you to sleep. There are many types of meditations such as mindfulness meditation, guided meditation & body scan meditation. Give each of these a try and see what suits you the best.

Visualise

Visualisation is an excellent way to release stress & unwind. Imagine a calm, serene & restful place such as the ocean or mountains in your mind’s eye. Engage all your senses to fully experience the soothing effects of the place.

Take a hot bath

A hot bath sends your body a message that it’s time for bed. The hot water helps change body’s core temperature and helps you fall asleep more easily.

Colouring

Did you know that colouring can be a fun and relaxing activity even for adults? It is an exercise of mindfulness & fully focusing your energy on it can calm your mind and aid in falling asleep easily & staying asleep longer.

Jot down a to do list

Ruminating over the pending tasks & the things that need to be done tomorrow can definitely make your mind work overtime. Making a to do list allows you to commit all your tasks to a paper instead of running them over and over again in your head.

Listen to music

Soothing music is another popular way to lull yourself to sleep. However, choosing the right tempo is important. Avoid music with a dynamic range as sudden shift to a loud or slow part may be jolting.

Count Backwards

Research reveals that counting backwards or using patterns such as counting backwards from 100 in prime numbers or odd numbers can be more relaxing than direct sequencing. Give your brain this exercise and see how easily it snoozes.

Yoga

A restorative yoga sequence with slow & deep breathing can help you completely relax & prepare your body for sleep.

As annoying as insomnia can be, it doesn’t have to be permanent. If sleep issues persist even after these simple techniques, consult a therapist who can help you systemically shift your sleep patterns.