How to Stay Calm and Get to Sleep Faster
Actually,
waking several times through the night is normal. Being fully alert and
worrying about falling back asleep is not. Knowing what to do—and what not to
do—when it does happen, however, can make the difference between getting back
on track and lying awake for hours.
First is
waking through the night. Because sleep patterns cycle between deep REM sleep
and lighter stages of sleep about every 90 minutes, it's quite common to wake
up during transitions. Most people, when
in a dark room, don't consciously realize they've woken and can roll right over
and back to sleep, says Joyce Walsleben, PhD, associate professor at the NYU
School of Medicine. But if you're already anxious about sleep or if a digital
clock happens to catch your eye, you may find yourself lying awake longer,
watching the minutes tick by.
Second
is the clock as an enemy. When you do find yourself awake long before the sun
comes up, chances are the first thing you do is actually the worst thing for
your insomnia: You check the time.
"The
clock serves as a wake prompt," says Walsleben. "It heightens your
arousal level and ruins the night. You should set the alarm clock and put it
out of sight. If the bell hasn't gone off, it's none of your business what time
it is; roll over and go back to sleep."
If
you're worried about waking up mid-sleep, hide your clock before bed. Put it in
a drawer or under your bed. As frustrating as it is, resisting the urge to peek
is an important step in overcoming the clock's hold.
The next
is try to relax or get up and get out. While you're fighting the urge to check
the clock, distract yourself with quiet meditation
techniques. Deep breathing and guided imagery may lull you back to
sleep. After about 15 minutes, however,
it's time to get out of bed. The worst thing you can do is lie there,
associating your bed with anxiety and being awake.
"Insomniacs
have practiced over the years getting into bed and worrying about falling
asleep," says Kenneth Lichstein, PhD, director of the Sleep Research
Project in the department of psychology at the University of Alabama in
Tuscaloosa.
Rather
than perpetuating
those worries, Lichstein recommends getting up, going into a dimly lit
room, and doing a quiet activity such as knitting or reading. Jo Dickison, 38,
no longer stresses about being awake in the middle of the night—and she doesn't
stay in bed waiting for sleep to come. After battling insomnia for four years,
the executive assistant in Arlington, Va., has accepted
that there will be nights when she has to amuse herself until she's able to
sleep again.
"Sometimes I'll get back to sleep pretty quickly," she says, "but if I'm feeling particularly wound up, I'll watch TV for an hour or read. It helps me from overanalyzing every detail of my insomnia, and it helps me feel more in control."
"Sometimes I'll get back to sleep pretty quickly," she says, "but if I'm feeling particularly wound up, I'll watch TV for an hour or read. It helps me from overanalyzing every detail of my insomnia, and it helps me feel more in control."
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