Two Things To Try When You Can’t Sleep
Can’t sleep? You could count sheep. Or take Ambien.
But if Ambien is too strong for you, and sheep do no more than rhyme with sleep, here are a few other things to try when shut-eye eludes. They’re mind and body tools that can help you relax physically, which in turn facilitates a calmer mind.
Once we’re able to settle down, a good night’s sleep often isn’t far behind.
First, change the way you’re breathing. Particularly focus on slowing down and lengthening each breath out. Exhales have a relaxing quality. Use them deliberately. You might even softly say “shhhh” with each breath out. We say this to babies when they’re restless and riled up. I have a “shhhh” machine that helps my daughter go down. The sound soothes little ones, and it works for us, too.
Second, imagine that your bed is pulling you down. Almost like a magnet. Let it absorb your weight. Feel the bed completely support you. This visceral exercise is easier to grasp if you’ve dabbled in yoga, but developing a “felt sense” only takes some practice and attention. The aforementioned breath work is a great place to start.
If, after about 15 minutes, neither of these aids have put you under, switch gears. Get up and do something mindless in dim light. Then try again.
Good luck — and goodnight!