Sleepless About Sleep? 7 ‘Mind Pills’ to Try

For those who feel jealous when others snore brutally in your long nights.

Talking about sleep is always painful. Because only sleepless people talk sleep. Others snore.Here are 8 things I do to help me fall back asleep:

1. Avoid Checking the Clock: When I’m tossing and turning, I resist the urge to look at the time. Checking the clock can make me more anxious and awake. So, I keep the clock out of sight and avoid using my phone.
2. Relaxation Exercises: I’ve learned a few relaxation techniques that help calm my mind. One is where I tense and then relax each muscle group, starting from my toes and working up to my forehead. Another is a breathing exercise where I inhale for 4 counts, hold for 7 counts, and exhale for 8 counts.
3. Visualisation: Instead of obsessing over falling asleep, I distract my mind by visualising something calming, like a peaceful beach or a favourite place.
4. Sleepcasts: I sometimes listen to sleepcasts, which are like guided stories designed to help me relax and drift off to sleep.
5. Write Down Worries: If worries keep me awake, I jot them down on paper. This clears my mind and helps me let go.
6. Listen to Music: Soft music with a slow rhythm helps me relax. I stick to something familiar and soothing, like classical music.
7. Meditation: A short meditation before bed can create a buffer between my busy day and sleep. I focus on my breathing and let go of thoughts.
8. Change of Environment: If I can’t sleep after 15-20 minutes, I get out of bed and do something relaxing in another room, like reading or taking a warm bath.

The key is not to force sleep but to create a calm environment that encourages it. Remember, falling asleep should feel effortless. It’s all about finding what works best for me and allowing my body to naturally drift into sleep.