Anxiety-related insomnia or sleep deprivation is increasingly common, and this is likely a consequence of our super-driven society. We feel the need to be productive, be in control, and/or outcompete the next person. Despite our increasing stress, we haven't properly learned how to deal with it.
I'm not going to pretend to be a sleep expert - I'm not. (I am hoping to end up one, eventually.) Nevertheless, this is an issue that I felt I had to address. Several friends have approached me to talk about their chronic difficulty 'turning off their minds' as they try to fall asleep. Thoughts from the day replay over and over, or anxieties about what lies ahead consume them. When this happens, what can they do to relax?
Ultimately, especially if this is a chronic problem, I think seeing a certified sleep specialist is the way to go. But here are my thoughts for those that are seeking suggestions.
1. Write. Sometimes your thoughts just need an outlet, and writing them down will put your mind at ease. I'd strongly recommend pen-and-paper writing over typing on a computer, but doing it is better than not.
2. Listen to music or turn on a fan. Background noise can help divert your attention, and I find this is an excellent trick for falling asleep. A signature of drifting into sleep is your mind starts jumbling nonsensical thoughts together. For some, steady and soothing vibrations can assist in this process.
3. Go to bed and wake up at the same time every day. (Yes, including the weekends.) I may devote an entry to this later, but in short, your biological clock works best when it is allowed to run naturally. Messing with the sleep and wake times every day makes it difficult for the rhythms throughout your body to optimize.
4. Don't force it. When you need to fall asleep but can't, it can lead to panic - which will make sleep even less attainable. When you begin to feel edgy or frustrated, get out of bed. Read a book, write some thoughts down, listen to talk radio, or find another activity that can help you relax. Try not to watch TV, as the content can be stimulating and the light can further delay your biological clock.
Those are my top four. Has anyone found a particular technique that has worked for them? Or how about a book? I'd love to hear about it.
THANK YOU FRIEND.
ReplyDeleteListened to a talk show recently with a sleep expert that suggested, similar to your last point, no media an hour or so before bed time. He's a Christian and suggested that we spend that time reflecting on the day, praying and meditating on God's Word. Nice way to slow down and be prepared to sleep.
ReplyDeleteThanks, Alan! Do you happen to remember his name, or know where I can find out?
ReplyDeleteOk, he might not be a sleep specialist, but apparently he researched well. Name is Dr. Arch Hart and I heard him on Focus on the Family. His book is here:
ReplyDeletehttp://www.amazon.com/s/ref=nb_sb_ss_i_0_27?url=search-alias%3Dstripbooks&field-keywords=sleep+it+does+a+family+good&x=0&y=0&sprefix=sleep+it+does+a+family+good