"LITTLE TRICKS TO FALL ASLEEP WHEN YOUR MIND IS OVERACTIVE"
by © John Anthony Elliott 2023
Staying in bed when experiencing sleep difficulties can be counterproductive, according to Rebecca Robbins, PhD, an associate scientist at Brigham and Women’s Hospital and instructor in medicine at Harvard Medical School. By remaining in bed and tossing and turning, we condition our brains to associate the bed with insomnia rather than sleep. Falling asleep immediately upon lying down is uncommon, so don't become anxious if sleep doesn't come right away. It typically takes about 15 minutes for a well-rested person to fall asleep. However, if you find yourself fixating on your inability to sleep, that's the moment to get out of bed and restart the process.
Dr. Robbins suggests engaging in mindless activities, such as folding laundry or reading from a dull book, when unable to sleep. It is essential to avoid screens and bright lights as they can negatively impact sleep. Additionally, certain daytime behaviours can affect sleep, such as consuming excessive caffeine, eating dinner too close to bedtime, or engaging in high-intensity workouts before bed.
Dr. Robbins also acknowledges that experiencing sleep difficulties is normal, especially given the current pandemic we continue to be experiencing. It is important to accept this fact and realize that the following day may be challenging due to fatigue. Sleep should come more easily the next night.
Here are some additional tips for dealing with sleep difficulties:
Carve out time in the evening to worry: Instead of worrying in bed, create a separate time and space to address your concerns. Write down your worries or make a to-do list for the next day to create cognitive space between you and your worries.
Use paradoxical intention:
Focus on staying awake rather than trying to fall asleep. By reducing the pressure to sleep, it becomes more likely that sleep will occur naturally.
Practice the "cognitive shuffle": This technique involves thinking of a random object with at least five letters and then coming up with as many words as possible that start with each letter. Visualizing the objects helps shift your attention away from anxious thoughts and promotes relaxation.
By following these strategies and understanding the normalcy of occasional sleep difficulties; individuals can improve their sleep patterns and overall well-being
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