What to do when insomnia keeps you up in the middle of the night!

What to do when insomnia keeps you up in the middle of the night


Many people with insomnia can fall asleep at bedtime but then wake up in the middle of the night. They then struggle to get back to sleep, often lying awake for hours. If this describes you, the following tips may help.
Stay out of your head. Hard as it may be, try not to stress over your inability to fall back to sleep, because that stress only encourages your body to stay awake. To keep out of your head, focus on the feelings in your body, or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, “Ahhh.” Take another breath and repeat.
Make relaxation your goal, not sleep. If you find it hard to fall back to sleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Also though it’s not a replacement for sleep, relaxation can still help rejuvenate your mind and body.
Promote relaxation by rubbing your ears or rolling your eyes. Rubbing the Shen Men acupressure point at the top of the ear can promote calmness and relaxation. Another simple way to encourage sleep is to close your eyes and slowly roll them upwards a few times.
Do a quiet, non-stimulating activity. If you’ve been awake for more than 20 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that it’s time to wake up.
Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep, knowing you’ll be much more productive after a good night’s rest.

Relaxation techniques that can help you get back to sleep

Abdominal breathing. Breathing deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage can help relaxation. Close your eyes and take deep, slow breaths, making each breath even more profound than the last. Breathe in through your nose and out through your mouth.
Progressive muscle relaxation. Make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, and then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head.
Mindfulness meditation. Sit or lie quietly and focus on your natural breathing and how your body feels in the moment. Allow thoughts and emotions to come and go without judgment, always returning to focus on breath and your body.

3 comments:

Online Generic Medicine said...
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Online Generic Medicine said...

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Ankita said...

Breathing and meditation are good for relaxation and getting a good sleep. But to regularize sleep cycle take natural tablets for sleeplessness.

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