I used to have a tough time getting to sleep at night. My mind would often be racing with worries, or sometimes it would be completely blank, but sleep just wouldn’t come. The worst was when I’d start to drift off, get excited by dream-like images, and wake up again.
Now, I usually fall asleep within minutes of lying down. Over time, I’ve developed a set of techniques to help shut down the mental chatter that keeps me awake and causes insomnia.
Mindfulness helps reduce mind-wandering. It allows us to notice when our thoughts are unhelpful, like when anxious thoughts keep us awake. By recognizing and letting go of these thoughts, and focusing on our physical sensations instead, we can calm our minds.
Focusing on the body is soothing because it takes up mental bandwidth that might otherwise be used for anxious thoughts. Paying attention to the rhythm of our breathing also helps. One technique is scanning the entire body from head to toe, being aware of any sensations.
Even if we feel anxiety in the body, mindfulness teaches us to accept it without reacting. Normally, anxiety causes the mind to race, but mindfulness helps break this cycle, promoting rest and relaxation, which leads to sleep.
Breathing is a crucial part of this. Anxiety often makes our breathing rapid and shallow. If we shift our focus to the soothing rise and fall of our belly, it can promote relaxation and activate the parasympathetic nervous system, which helps us sleep.
If you’re physically restless, try paying attention to the weight of your body pressing into the mattress. Imagine your body getting heavier, as if gravity is increasing. This sense of weightedness helps with letting go and promotes physical stillness, aiding sleep.
Another useful technique is visualizing something calming and a little boring, like rain on a forest. This nature imagery is soothing and not mentally stimulating, helping ease the mind into sleep.
If your mind is chattering, whether from anxiety or excitement, try slowing down your inner speech. Making your self-talk slower and deeper can be very soothing and make you fall asleep quicker.
Eye relaxation also influences our state of alertness. When your eyes are tense, you’re more alert. When your focus is soft, it promotes relaxation. With closed eyes, let them rest and become aware of your visual field. This quickly slows and deepens your breathing.
Negativity, like worrying or irritation, can keep us awake. If we become emotionally at ease with ourselves, it’s easier to sleep. Remembering what it feels like to be kind, especially towards ourselves, can help. Think of looking at a baby or pet with affection and kindness, and then turn that same gaze onto yourself.
Combining these techniques can be effective. For example, imagine increased gravity while practicing a loving gaze or relax your eyes while focusing on belly breathing. Experiment with what works for you.
It’s essential to persist with these techniques. They may not seem effective at first, but over time, they train your mind to fall asleep quickly.
Finally, becoming emotionally at ease with yourself can break the cycle of sleeplessness. Reflect on feelings of kindness and patience towards yourself, and if you’re upset with someone, extend that same kindness to them. Practice these techniques regularly to train your mind and body to fall asleep more easily.