Struggling to fall asleep? Here's how to stop watching the clock
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It's no secret that a good night's sleep is essential for our overall health and well-being. However, for those of us who occasionally (or frequently) experience sleepless nights, seeing the minutes tick by on the clock can become a source of anxiety and stress. In these moments, 'losing sleep over losing sleep' becomes a cruel irony. And when you're lying there, wide awake and obsessing over how many precious hours of sleep are slipping away, watching the clock only seems to make matters worse.
Sleep experts have known for some time that counting down those dwindling hours of rest, essentially 'time-monitoring behaviour’, can exacerbate insomnia and even create a dreadful cycle. You start to worry every night that you won't be able to sleep, adding more stress and reinforcing the dreaded sleeping problem. This downward spiral could ultimately lead to reliance on sleep medications, which often have their own health risks.
So, what should we do when sleep just isn't coming naturally? Here are a few tips from sleep experts to help you break the cycle and, hopefully, catch more Zzzs:
1. Keep the clock out of sight
One of the simplest solutions is to make a conscious decision not to look at the time during the night. Cover your alarm clock's display, or if you're using your phone to monitor the time, place it out of reach or turn the screen away from your bed. Focusing on the fact that it's still nighttime and that you still have time to relax and rest can help reduce the anxiety of clock-watching.
2. Realise you may be getting more sleep than you think
Understanding that your perception of how much sleep you're getting might not be accurate is another helpful step. Many times, we actually drift in and out of sleep without realising it, meaning we could be getting more rest than we initially thought!
3. Embrace relaxation as an alternative
Instead of fixating on sleep, try focusing on the idea that relaxation is almost as good as sleep. If you can’t sleep, lying restfully in bed with your eyes closed is a great alternative. This can provide some of the benefits of meditation and may even share a few benefits of sleep as well. Plus, stress relief is a key factor in eventually falling asleep anyway.
4. Establish a pre-sleep relaxation routine
Creating a calming routine before bedtime can also help signal to your body that it's time to unwind and prepare for sleep. Consider reading a book, taking a warm bath, or gentle yoga or stretches to soothe your mind and body.
Ultimately, finding a restful state of mind and focusing on relaxation rather than fixating on the ticking clock should help to break the cycle of sleeplessness. Remember that by embracing a restful mindset rather than stressing about sleep, you're doing good for both your body and mind, regardless of whether you drift off to dreamland or not.
So, next time you find yourself tossing and turning, forget the clock. Put your energy into relaxation and restful activities, and sleep might just come naturally. Sweet dreams!
To ensure a restful sleep, consider covering the display of your alarm clock or placing your phone out of reach if you use it to check the time. Source: CHUTTERSNAP from Unsplash
Sleep experts have known for some time that counting down those dwindling hours of rest, essentially 'time-monitoring behaviour’, can exacerbate insomnia and even create a dreadful cycle. You start to worry every night that you won't be able to sleep, adding more stress and reinforcing the dreaded sleeping problem. This downward spiral could ultimately lead to reliance on sleep medications, which often have their own health risks.
So, what should we do when sleep just isn't coming naturally? Here are a few tips from sleep experts to help you break the cycle and, hopefully, catch more Zzzs:
1. Keep the clock out of sight
One of the simplest solutions is to make a conscious decision not to look at the time during the night. Cover your alarm clock's display, or if you're using your phone to monitor the time, place it out of reach or turn the screen away from your bed. Focusing on the fact that it's still nighttime and that you still have time to relax and rest can help reduce the anxiety of clock-watching.
2. Realise you may be getting more sleep than you think
Understanding that your perception of how much sleep you're getting might not be accurate is another helpful step. Many times, we actually drift in and out of sleep without realising it, meaning we could be getting more rest than we initially thought!
3. Embrace relaxation as an alternative
Instead of fixating on sleep, try focusing on the idea that relaxation is almost as good as sleep. If you can’t sleep, lying restfully in bed with your eyes closed is a great alternative. This can provide some of the benefits of meditation and may even share a few benefits of sleep as well. Plus, stress relief is a key factor in eventually falling asleep anyway.
4. Establish a pre-sleep relaxation routine
Creating a calming routine before bedtime can also help signal to your body that it's time to unwind and prepare for sleep. Consider reading a book, taking a warm bath, or gentle yoga or stretches to soothe your mind and body.
Natural Sleep Remedies and Alternatives to Medications
A few potential natural sleep remedies include promoting good sleep hygiene, exercising regularly, reducing stress and anxiety, reducing exposure to blue light, and having a consistent sleep schedule and bedtime routine. Studies show that these strategies can help improve sleep quality and cut down on the time it takes to fall asleep.Yoga and Meditation
Other options for improving sleep quality include yoga and meditation, both of which are becoming increasingly popular in helping people to relax and unwind. Studies have shown that these activities help to reduce stress, boost dopamine levels and ultimately induce a feeling of calm that can lead to better sleep.Herbs
Finally, it's important to note that there are a variety of herbs that can help to promote good sleep. Some popular herbs used to improve sleep include chamomile, valerian root, lavender, and passionflower. These are all found in a variety of sleep aids that can be used safely and effectively to improve sleep without the risks associated with medications.
Ultimately, finding a restful state of mind and focusing on relaxation rather than fixating on the ticking clock should help to break the cycle of sleeplessness. Remember that by embracing a restful mindset rather than stressing about sleep, you're doing good for both your body and mind, regardless of whether you drift off to dreamland or not.
So, next time you find yourself tossing and turning, forget the clock. Put your energy into relaxation and restful activities, and sleep might just come naturally. Sweet dreams!
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