Tips and Techniques
- Check that mattress. Flipping your mattress over can make a huge difference. Your tossing and turning could be related to discomfort. If your mattress is quite old and flipping doesn’t help, you might look into a replacement.
- Don’t just lie there. If you’ve been staring at the ceiling for some time and it’s clear you’re not going to fall asleep, get out of bed. Find a comfortable chair where you can knit, read, or do any other relaxing activity until you’re ready to crawl back into bed again.
- Breathe. Whether you’ve woken in the night or just gotten into bed, focusing on taking long, deep breaths can help you quiet your mind and drift into dreamland.
- Don’t look at the clock. When you’re lying awake in bed, it’s normal to want to roll over and see how long before the alarm goes off. Don’t do it! Sleep math like this will just increase your anxiety and make it harder to snooze. Keep a napkin or washcloth by the bed and cover that clock if you have to.
- Relax. If deep breaths aren’t doing the trick, you might try a more elaborate relaxation technique. Roll onto your back with your arms by your sides, and envision a slow wave of relaxation starting at your toes and moving up your body all the way to your face and the top of your head. Take time to feel each part of your body release any tension. More often than not, you’ll nod off in the process!
If none of these are helping and insomnia is really disrupting your daily life, you might want to talk to your doctor.