Sleeping is a wonderful way to rest, repair, recoup, and recharge yourself. This is totally free and comes as part of our in-built operating system. When we get adequate sleep regularly, our days are more fulfilling and energised. When we don’t get enough sleep, we can get cranky, irritable, disturbed, and unproductive.
If you are suffering from sleep deprivation, then this post is for you. Sleep deprivation could be in one or more of the following forms:
Inability to fall asleep after going to bed - tossing, turning or lying awake trying to sleep
Frequent waking up during the night with the inability to fall asleep immediately
Waking up feeling tired or drained
Unable to find time to go to sleep due to work pressures
The last point is under your control and you need to plan your career, schedules, and other matters so you are able to take care of your body.
The first three can be solved. The following tips below could help you solve the problem by yourself.
If it persists then there may be an underlying medical condition and it is best to seek medical counsel from your doctor.
Build a daily routine that will help you prepare for a peaceful sleep at night. I have suggested one based on my experience.
Regularise your sleep schedules. Fix the time that you are going to sleep and the time you are going to wake up.
Preparations before sleep:
Eat your dinner (preferably half stomach) preferably 1.5 to 2 hours before sleep
Avoid the following (0.5 to 1 hour before sleep)
Electronic screens/blue light (TV, Mobile, Computer, PDA, etc)
Loud music, harsh lights, heavy exercise, strenuous activity
Alcohol can be counter-productive
You can do one or more of the following too, based on your inclination and choice:
Have a warm shower/bath.
Change into your nightclothes.
Have hot milk with some turmeric powder
Write in a notebook - list of to-dos and things to remember for tomorrow.
Write out in a notebook or journal the Gratitudes / Successes of the day
Visualise / Meditate a calm place and relaxing ambience
Prepare your bed with fresh sheets, pillow covers
Prepare the room with soft light lighting and music
Use aromatherapy candles
Read a book
Make peace with yourself and the world - Don't berate, blame or complain about anyone or anything
Tell yourself that you will be asleep by this time and wake up refreshed at that time.
If this still doesn’t work you could try this relaxation exercise.
Find a comfortable position in bed. Let yourself relax and start to notice your body and any sensations you feel. Feel the connection between your body and the surface you’re lying on.
Relax any tension and soften your muscles.
Bring your attention on your body. If your mind starts to wander away to other thoughts or worries, gently bring it back to your body. It’s common to become preoccupied while lying in bed—with time and practice you can learn how to focus your attention on the body only.
Start to notice your breath and where you feel it in your body. You might feel it in your abdomen, your chest, or in your nostrils. Focus your attention on the full breath, from start to finish. If your mind is wandering, just notice that it has wandered and gently redirect it back to your breath.
Take a deep breath into your lower belly (not your chest) and feel your abdomen expand with air. Hold this for a few seconds and then release. Notice your belly rising and falling, and the air coming in and out a few times. Imagine the air filling up your abdomen, and then traveling out through your nose, over and over.
Continue to do this for a few minutes, focusing your mind back to your body and the breath coming in and out. Any time a thought crosses your mind, release that thought and refocus on the breath. Feel yourself relaxing even more deeply.
If you are not asleep by now, do a scan of your body while you lay down, noticing anywhere you might feel tension in your body. Review the areas of your body, starting from the top of your head to your toes, relaxing the tension when you encounter it. As you do this, direct your breath into that area of your body to help you release that tension.
After you have scanned your body, return to the simple breathing pattern, continuing to notice your breath and picturing it flowing into and out of your belly…
You should typically be asleep within a few minutes of this practice.
Additional Tips:
If you get into bed and cannot fall asleep after 20 minutes, get up and return to another space in the house and do some relaxing activity, such as reading or listening to music. You want your bed to conjure sleepy thoughts and feelings only. Laying awake in it will ruin this connection.
Wake up at the same time every day. Even if you have a hard time falling asleep and feel tired in the morning, try to get up at the same time can help adjust your body’s clock and help you fall asleep at night.
Read my other articles on this subject:
If you would like to watch what Sleep Experts say about 15 myths related to sleep, click the link below:
If you would like to attend a workshop to help you sleep better, you can click on the link below: