I'm an old Trekie. So I imagine laying on one of those beds on the enterprise and imagine a red beam scanning slowly every intricate part of my body. Starting at the tip of my big toe.
Great post! Daria, I love this phrase "my sunrise walks outshine supplements". I find listening to a guided yoga nidra practice is one of the things my patients report helps the most for quieting the mind right before bed. For me, it's making sure that I get breaks off the computer/desk to start my climb down some steps of the "stress staircase" (from Mount Everest level some days!) towards basecamp *during* the day-- not just in the wind-down period before bed. I walk, stretch, Qi gong or legs up the wall pose. Beyond a dedicated exercise period, if my body has breaks for movement in the day, then my mind finds more ease to slide into deep sleep.
Fake it till you make it. When I need to get to sleep and I’m thinking too much, I will go through the simulated act of nodding off. I open my eyes but then pretend I can’t keep them open as they slowly close. I’ll then open them again, a little less each time and have them get heavy and close. After a few iterations of this I’ll almost always end up asleep. I think you may trigger a pattern in your brain or something. It’s a little tougher as I get older,
but have been doing this most of my life when I can’t sleep. I’m 67.
That’s a new approach for me Mark. What a great idea! I think it probably does trigger your brain in some way to believe that you’re sleepy and nodding off so you do. Thank you for sharing this. I’m going to try it the next time I wake up and can’t get back to sleep.
Great article as always, Daria! I love how what you share is almost always applicable to people of various ages. I just woke at 3 am last night and had trouble falling back to sleep, will certainly be using some of these suggestions the next time it happens:).
I have found progressive muscle relaxation helps put me to sleep. If I wake up during the night, I ask 'Does someone need prayer?' If a person comes to mind, I pray. To put myself back to sleep, I repeat the word sleep over and over, which prevents intrusive thoughts from entering and taking over. I seldom sleep more than 6 hours a night.
Progressive muscle relaxation is a wonderful technique to use for sleep. And praying for someone is a beautiful thing to do when you find yourself awake at night. It sounds like your “sleep” mantra works for you. I love the ideas that you and others have shared in the comments. Thank you!
Thank you so much for this helpful information! I’m 62 and just now experiencing the waking at 3am…ugh. I too am an overthinker. I’m caring for my elderly mother as well who has mental issues and dementia. Thankfully she is in a personal care home at the end of my street and they do most of the day to day care. But she is still a handful and a great point of stress for me. I ruminate over the stressful encounters with her most of the time at night. Hard to fall asleep and then stay asleep. This information will be so helpful. I appreciate it! 🙂
I’m glad you found the information helpful, Alison. The situation with your mother sounds stressful. I hope some of these suggestions help you overcome those middle of the night replays of those stressful encounters. Several of them have helped me. We need our sleep!
I listen to bedtime stories on a podcast called Nothing Much Happens. I have been listening for months and I can’t remember a single story. There are no plot lines.
I’ve never heard of this podcast. Having someone read you a bedtime story sounds like a great way to drift off to sleep. It works for children; why not us?
This is great. I can wake in the night and find it challenging to get back to sleep. Your insights are so refreshing and have given me a little more hope with my sleeping. Thank you
I'll name three different countries for each letter of the alphabet, A- Australia, Argentina, Aruba, B- Bahamas, etc. I'v never made it to Z and I even rarely make it to the middle of the alphabet. My mind is preoccupied with focusing on the names and it keeps the dreadful rumination at bay. Sometimes I'll switch up the topic, but the alphabet process remains the same. This has worked for me for years.
I read about the alphabet idea somewhere else recently and have tried it once. Not using country names, but any word that starts with that letter. It worked! Thanks for the reminder, Monica.
This is a great idea, Monica! Thank you for sharing it. I love the suggestions that people have been giving in the comments. I’m definitely going to put them in my tool kit.
When overthinking, I normally change my thoughts to more pleasant ones. But “This thought can wait” is going to be my new mantra, not just when trying to sleep, but also during the day. Thank you!
Julie, your technique reminds me of something my cousin told me she does. She goes from room to room in an imaginary house, decorating each one in her mind. I don't think that one would work for me though.
Great recommendations! When I wake up, I will make my tea, and I'll listen to one of the archived messages on InTouch.org and I don't even remember at which point I fall asleep :)
I'm an old Trekie. So I imagine laying on one of those beds on the enterprise and imagine a red beam scanning slowly every intricate part of my body. Starting at the tip of my big toe.
Great post! Daria, I love this phrase "my sunrise walks outshine supplements". I find listening to a guided yoga nidra practice is one of the things my patients report helps the most for quieting the mind right before bed. For me, it's making sure that I get breaks off the computer/desk to start my climb down some steps of the "stress staircase" (from Mount Everest level some days!) towards basecamp *during* the day-- not just in the wind-down period before bed. I walk, stretch, Qi gong or legs up the wall pose. Beyond a dedicated exercise period, if my body has breaks for movement in the day, then my mind finds more ease to slide into deep sleep.
Movement throughout the day is critical--both for sleep and stress relief.
Very interesting formative post. I will try all these suggestions and see which work.
Thank you for sharing Daria.
Sometimes I repeat Psalm 23 to calm my thoughts down.
Prayer and meditation is a wonderful way to quiet our minds. thanks, Margie.
Fake it till you make it. When I need to get to sleep and I’m thinking too much, I will go through the simulated act of nodding off. I open my eyes but then pretend I can’t keep them open as they slowly close. I’ll then open them again, a little less each time and have them get heavy and close. After a few iterations of this I’ll almost always end up asleep. I think you may trigger a pattern in your brain or something. It’s a little tougher as I get older,
but have been doing this most of my life when I can’t sleep. I’m 67.
That’s a new approach for me Mark. What a great idea! I think it probably does trigger your brain in some way to believe that you’re sleepy and nodding off so you do. Thank you for sharing this. I’m going to try it the next time I wake up and can’t get back to sleep.
Great article as always, Daria! I love how what you share is almost always applicable to people of various ages. I just woke at 3 am last night and had trouble falling back to sleep, will certainly be using some of these suggestions the next time it happens:).
Thank you, Jennifer! I hope they help. There are some great suggestions in the comments too.
I have found progressive muscle relaxation helps put me to sleep. If I wake up during the night, I ask 'Does someone need prayer?' If a person comes to mind, I pray. To put myself back to sleep, I repeat the word sleep over and over, which prevents intrusive thoughts from entering and taking over. I seldom sleep more than 6 hours a night.
Progressive muscle relaxation is a wonderful technique to use for sleep. And praying for someone is a beautiful thing to do when you find yourself awake at night. It sounds like your “sleep” mantra works for you. I love the ideas that you and others have shared in the comments. Thank you!
Thank you so much for this helpful information! I’m 62 and just now experiencing the waking at 3am…ugh. I too am an overthinker. I’m caring for my elderly mother as well who has mental issues and dementia. Thankfully she is in a personal care home at the end of my street and they do most of the day to day care. But she is still a handful and a great point of stress for me. I ruminate over the stressful encounters with her most of the time at night. Hard to fall asleep and then stay asleep. This information will be so helpful. I appreciate it! 🙂
I’m glad you found the information helpful, Alison. The situation with your mother sounds stressful. I hope some of these suggestions help you overcome those middle of the night replays of those stressful encounters. Several of them have helped me. We need our sleep!
I listen to bedtime stories on a podcast called Nothing Much Happens. I have been listening for months and I can’t remember a single story. There are no plot lines.
Thanks for the tips. Sleeping is hard to do.
I’ve never heard of this podcast. Having someone read you a bedtime story sounds like a great way to drift off to sleep. It works for children; why not us?
This is great. I can wake in the night and find it challenging to get back to sleep. Your insights are so refreshing and have given me a little more hope with my sleeping. Thank you
Thanks, Jon. I hope some of them help you get better sleep.
I'll name three different countries for each letter of the alphabet, A- Australia, Argentina, Aruba, B- Bahamas, etc. I'v never made it to Z and I even rarely make it to the middle of the alphabet. My mind is preoccupied with focusing on the names and it keeps the dreadful rumination at bay. Sometimes I'll switch up the topic, but the alphabet process remains the same. This has worked for me for years.
This is a great suggestion! Love reading all the extra tips in the comments here:).
I read about the alphabet idea somewhere else recently and have tried it once. Not using country names, but any word that starts with that letter. It worked! Thanks for the reminder, Monica.
This is a great idea, Monica! Thank you for sharing it. I love the suggestions that people have been giving in the comments. I’m definitely going to put them in my tool kit.
When overthinking, I normally change my thoughts to more pleasant ones. But “This thought can wait” is going to be my new mantra, not just when trying to sleep, but also during the day. Thank you!
I never thought about using it during the day. But you’re right, Barbara. It could definitely help with the pesky daytime thoughts as well.
I read once that we wake up because someone needs our prayers. I love this idea, so I try to say Hail Marys until I drift off again.
I've never heard that, but everyone in the world needs prayers. Thank you!
It certainly sounds like it's your mantra, Moya. And what a beautiful, powerful mantra it is!
I begin by mentally naming objects around the home. I start with the kitchen appliances and then move from room to room.
Julie, your technique reminds me of something my cousin told me she does. She goes from room to room in an imaginary house, decorating each one in her mind. I don't think that one would work for me though.
Yes I understand. I try to keep it as boring as possible. :)
Great idea, Julie! I love hearing about the creative ways people approach nighttime wakefulness.
I try relaxing from my toes up the length of my body. Sometimes it works. But only sometimes. Thanks for the suggestions. 💜
Thanks Susie! It’s good to have a few options to get yourself back to sleep. When one doesn’t work, you can try something else.
Great recommendations! When I wake up, I will make my tea, and I'll listen to one of the archived messages on InTouch.org and I don't even remember at which point I fall asleep :)
I’m not familiar with intouch.org. I can’t wait to try it out! Thank you for sharing that, Lori.
You're so welcome. This is a favorite message of mine. https://www.intouch.org/watch/sermons/dealing-with-anxiety
Thank you for sharing that, Lori. It’s lovely.