How To Sleep Better? 3 Effective Therapist Suggested Techniques
*Yawns* Not able to sleep better?
The story is always the same. The inability to sleep at night is followed by those fussy mornings where you need multiple alarms to jerk you off from your sleep, and when you glance at your alarm clock you realize that you barely even slept for two hours!.
Sleep deprivation is a serious problem, but we often overlook the alarming signs of declining sleep hygiene until it is too late. In order to tackle the problem and sleep better at night, it becomes incredibly important to be aware of the signs of sleep deprivation. Therapy can provide a safe space where you can solve underlying problems of insomnia and sleep better and faster.
What Will You Get From This Article..
Signs of Sleep-Deprivation
Free Quiz To Measure Sleep-Deprivation
Technique 1: Prepare Yourself For A Good Sleep
Technique 2: Mindfulness Meditation
Technique 3: The 3-2-1 Activity
Sleep deprivation can often look like..
- Inability to focus or concentrate on daily tasks
- Feeling more irritable and stressed than usual
- Finding it difficult to wake up in the morning
- Waking up with a grumpy mood
- Loss of appetite or a burning sensation in your stomach
- Taking more time to complete daily tasks
Before you continue, it would be beneficial to take this Free Quiz that will help you understand whether or not you are sleep-deprived so you can take the necessary steps to improve your sleep hygiene and sleep effortlessly at night.
If the score is more than 3 then consulting a therapist can be an effective solution to your sleep problems.
Now that you are aware of the intensity of your sleep problem, let’s dive right into these 3 proven and unbeatable techniques that will help you to sleep better and peacefully at night, and accelerate your overall well-being.
Technique 1: Prepare Yourself For A Cozy Night To Sleep Better
There are some simple changes that you can make in your day which can have a tremendous impact on the quantity and quality of your sleep. These simple yet powerful habits can completely change your sleep patterns for good.
Make a Sleep Routine
Studies have suggested that maintaining a sleep routine can double up your concentration, drastically improve your moods and accelerate your overall productivity. Decide a specific time for you to sleep and try to finish your daily chores at least half an hour before that time. Moreover, ensure that your sleep routine allows you to at least have 7-8 hours of proper sleep.
You can also repeat the affirmation ‘I am going to wake up at (selected time)” before you doze off to sleep.
Avoid day-time naps
Oh, don’t we all love a good nap? Unfortunately, taking long naps during day hours can disrupt your sleep schedule and make it difficult for you to fall asleep at night. Avoid taking naps or reduce your nap time so your mind can easily fall asleep every time your head hits the pillow.
The endless scrolling of Instagram reels could perhaps be one of the major reasons behind your poor sleep quality. Using social media right before you sleep can lead to increased physiological arousal and overall brain activity. A charged-up brain will naturally take more time to relax and fall asleep.
Moreover, exposure to the screen light slows down the production of melatonin in your body. Melatonin is a key ingredient in helping you fall asleep faster and better.
Try to limit your screen time or avoid using electronic devices altogether for at least half an hour before going to sleep.
A steamy shower is a great way to relax the muscle tension and revitalize your body. And a relaxed body can serve as a natural intoxication for better sleep. You can also add some pink Himalayan salt or essential oils to boost your mood.
Make it Cool and Cozy
Finally, arrange your environment in a way that encourages better sleep. This may include keeping your room dark enough or regulating the room temperature to a comfortable level. You can also use essential oils for relaxation such as lavender, jasmine, or chamomile. In short, make your room a peaceful and sleep-friendly place
Bonus Tip: Avoid eating on your bed or using it as your workplace. This will help your brain to recognize that the bed is exclusively for sleeping.
Technique 2: Mindfulness Relaxation Meditation
One of the major causes that plague a good night’s sleep is constant worry and overthinking. When the brain is indulged in mindless chatter it becomes exhaustingly difficult to fall asleep.
‘Ah, that was such an embarrassing thing to say!’
‘Will I be able to complete that work on time?’
‘Why am I such a failure in life?’
‘Is he in love with someone else’
Our mind races somewhere between the past and the future. It happens so often that all the things we were trying to avoid by submerging ourselves in our work during the day comes to haunt us at night. A stressed mind switches to alert mode and resists sleep at all costs.
Mindfulness Meditation is perhaps one of the most effective ways to tackle negative thoughts and tension. Leave behind the worries of the day and immerse yourself in guided mediation or relaxing music.
There is growing evidence that mindfulness techniques can effectively treat chronic insomnia.
You can do the meditation before sleeping, or even fall asleep while listening to the relaxation guide. What matters the most is that you are in a comfortable position and ready to sleep.
If meditation doesn’t really work for you then you can also listen to podcasts, or stories narrated in a relaxing tone. Download these guides, talks, or music so you can switch off your phone’s internet to avoid any distractions.
You may also like to explore different guided meditation for sleep in discussion with good therapist
Here are the 3 Best Apps you can use for better sleep.
- InsightTimer: The App contains a variety of sleep meditation, talks, and music that can help you feel calmer and prepare your body for a relaxing sleep.
- Waking Up: Guided Meditation- This is a widely loved app that offers guided meditation by top teachers.3
- Calm: The winner of the Google Play Editor’s Choice Award, this app is amazingly effective in working on issues such as anxiety, and worry. This app will surely help you sleep better at night.
P.S One of my friend who resides in California, USA was diagnosed with ADHD. The hyper energy in her could never let her relax for even a minute so meditation seemed impossible for her. I was shocked when she told me that she could now meditate for a whole 15 minutes. This impossible feat was made possible by a meditation coach. Kudos to him because now my friend seems a lot calmer and her insomnia has been treated as well.
Technique 3: 3-2-1 Activity
Your mood at the time of sleeping dictates the quantity and quality of your sleep. When you sleep on a positive note you are likely to sleep for longer hours without waking up in the middle. Moreover, sleeping in a positive mood can help you wake up with a fresh attitude in the morning.
The 3-2-1 activity is a super easy but powerful way to develop a positive mindset and accelerate your overall sleep hygiene.
Ask these three questions before you sleep
- 3 Things that made you smile today
- 2 things that you learned today
- 1 thing that you look forward to
Pondering over these 3 questions can shift the tone of your thoughts from negative to positive. You can also maintain a night journal where you can note down the answers every night so that when you look back you have a heap of positive things to cherish and treasure.
When to seek therapy?
Sleep deprivation and Insomnia often have underlying causes. Mental health disorders such as Post Traumatic Stress Disorder, Anxiety Disorders, and Depression can lead to poor sleep hygiene and make it painfully difficult to maintain a healthy sleep schedule.
It is important to seek professional help when..
- You are not able to sleep soundly for more than two weeks at a stretch
- Lack of sleep is disrupting your daily functioning
- Your work performance has taken a major blow due to a lack of sleep
- Self-help techniques are no longer working for you
The sad truth is that many of us delay taking professional help until we begin to see major degrading effects of lack of sleep in our lives. Therapy is not only when things begin to get worse. In fact, it can serve as the best prevention against developing a full-blown sleep disorder and help you manage the signs of sleep deprivation in healthy ways.
Stop Overthinking & Sleep Better at Night. Talk To Us Today!
Good sleep has ravishing benefits including better memory, increased concentration, improved health, and eventually boosting your personal and professional performance. Naturally, poor quality and inadequate amount of sleep can be quite dangerous to your overall functioning and lead to a substandard lifestyle.
In the fast-paced and stressful world where we barely even have time to breathe, sleep hygiene is often neglected. We lie awake all night contemplating life and bombarded with thoughts about the past and future. In such stressful times, it is much needed to ground ourselves and find healthy ways to cope with the daily stressors.
The 3 exercises that can tremendously help you to sleep better and eventually develop solid sleep hygiene.
- Preparing yourself for a cozy night’s sleep by making small changes in your daily routine
- Practicing Mindfulness Meditation
- The 3-2-1 Activity
When you start being consistent with these techniques you will see a guaranteed change in your sleep and overall well-being.
If self-help tools are not helping you to sleep better then it could be an indication of sleep disorder. As someone who has suffered from chronic insomnia, I really recommend to not ignore the signs of insomnia. Your body and mind will eventually breakdown if you ignore the cues for too long. Therapy can genuinely help you to develop healthy coping mechanisms and help you to cure insomnia and sleep better.
The Holistic Living – Editor