Try an Unexpected Technique a Sleep Doctor Swears By
What Is Sleep Hygiene, Exactly?
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But were actually doing the opposite.
Wereclassically conditioningour brains to understand that in bed is where insomnia happens.
Its not a place where we drift off to sleep, but instead where we toss and turn.
Rebecca Robbins, PhD
But whatcanyou do when youre tossing and turning?
psychotherapist
A lot, as it turns out.
We spoke to sleep doctors and sleep experts for tried-and-true methods for how to fall asleep fast.
Read on (or should we say drift on) ahead.
Techniques for How to Get to Sleep When You Cant
We get it.
Its 3 AM, you cant sleep, youre lying in bed and you need sleep now.
Here are a few expert-backed techniques on how to get to sleep when you cant.
Then, pay attention and take note of any sensations or tensions in each area.
Be careful not to make any judgments about these, he says, and just be aware.
A body scan isnt about trying to change anything in your body.
psychotherapist
Eventually, he says, youll learn how to relax and get better sleep.
Hold this for a few seconds and then relax your feet and toes again.
What are you looking at in your serene place?
Whats to the left of you?
The right of you?
Whats on the horizon?
If you close your eyes (in your serene place) what sounds do you hear?
The sound of wind rustling?
If this is starting to sound like PMR with an added focus on breathing, youre right.
Which leads us to…
5.
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Another one of these thats easy to remember is called box breathing.
So, essentially, four steps of four-counts.
Thats the reality upon which paradoxical intention is based.
Without thatpressureto sleep, its ironically all the more likely that sleep will happen naturally.
So, this mental trick isnt great for anyone whos super concrete in their thinking, she says.
You simply think up any random object with at least five letters, like evergreen.
While youre doing this, picture a visual of each item.
And it doesnt hurt that the imagery involved is also far more interesting than a bunch of sheep.
More Tips for How to Get to Sleep When You Cant
1.
Get some sunlight as soon as you wake up
Another free and simple tip?
Get some sunlight first thing in the morning, says psychotherapistCheryl Groskopf, LMFT, LPCC.
Getting 1530 minutes of morning sun can reset your brains schedule, says Groskopf.
For noise levels, Dr. Krinsky recommends using earplugs.
If you prefer soothing soundscapes to sleep, invest in a white noise machine.
FAQs
What to do if you cant get to sleep?
What to do in bed if you cant sleep?
How do I turn off my brain so I can go to sleep?
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