Hi Madre sister! Adjusting to new lifestyles during RMO is definitely make a huge change to some of us. And the most affected lifestyle would be our sleeping schedule.
Of course, since we’re at home 24/7, it most likely for us to lose the sense of time. Some also refer that 3 am is the new 12 am! This leads to us having trouble sleeping at the supposed hour and that resulted in insomnia.
What is insomnia? Insomnia is the inability to fall asleep or stay asleep at night, resulting in unrefreshing or non-restorative sleep.
And it’s a very common problem, one that takes a toll on your energy, mood, and ability to function during the day. Therefore in this very article, I’m going to share 6 things to do when you’re experiencing insomnia.
Get out of bed
Staying in bed and trying to make yourself fall asleep is a bad idea because it may train your brain to associate your bed and your bedroom with insomnia and worries, which will only make the problem worse over time. Instead, if you lie awake for more than 20 to 30 minutes, get out of bed and do something else.
Do Your Least Favorite Task. If it’s been 20 minutes and you still haven’t drifted off, get out of bed and attack the most boring, least stimulating task imaginable. Sleep might seem more welcoming after spending a lively half-hour doing your least favorite activity.
Read a book—but nothing too exciting
You can’t stop your brain from thinking, but you can distract it by focusing on something neutral. It can help to read something that will get your mind off of whatever you’re worried about, but it should be something that’s not too stimulating and won’t get you worked up about something else.
Dim the lights in your room (or use a lamp) just enough so you can see comfortably, and read—don’t worry about remembering the story or getting to a certain page, just take it in until you feel yourself getting sleepy.
Listen to a podcast
Podcasts or audiobooks can take your mind off your worries as well, and they can be good alternatives to replace reading if you don’t want to turn on a light or strain your tired eyes. You can use headphones to listen without making too much noise too.
The rules for podcasts and audiobooks remain the same as for books though. Find a topic that’s not too exciting or upsetting, just a normal story that get you to be sleepy.
Listen to soothing music
Lullabies aren’t just for babies, they’re great for adults too. Using soothing music to wind down before bed each night is perfectly acceptable, even encouraged as a relaxation technique. Play some simple, acoustic, minimal percussion music which will help in getting your eyes to droop.
By putting on some tunes can help you fall asleep faster, wake up less during the night, and feel more rested in the morning. Music can help sleepers of all ages, from toddlers through the elderly, anytime.
Focus on your breathing
Doing a very simple relaxation technique called diaphragmatic breathing, helps to get you a better sleep. According to science, focusing on your breathing decreases your heartrate and blood pressure, which is a prime for sleepiness.
So, try this sleep technique:
- Inhale for four seconds
- Hold your breath for seven seconds
- Exhale for eight seconds
With practice, this can help you relax and prevent the pesky racing thoughts from interfering with your sleep.
Drink Something Hot
Sipping on some warm water at the end of the day will maintain the water level of the body and keep mood spoilers under check. Hot water dissolves unwanted food in the digestive tract and leads to better digestion. As our digestive system in the weakest during the night, drinking warm water helps in faster and smoother digestion which will lead to a better sleep.
Some of these tips will be easier to include in your daily and nightly routine so that your body can adapt and begin to feel relax at the supposed time. Hopefully all these tricks will help you to solve your insomnia! But if your sleep difficulties don’t improve, you may want to consult the specialist for a professional recommendation.