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Sleep is an essential pillar of wellness.
Outside of life circumstances, sleep disturbances arise due to many factors.
We can imagine individuals of any age experiencinglonelinessmay be particularly impacted during theCOVID-19 pandemic.
Yiu Yu Hoi / Getty Images
So, we gathered eight tips you could rely on to get you back to snoozing in no time.
Our bodies are ultra-sensitive to light exposure, especially during the hours our body expects to be asleep.
Turning on the lights can disrupt the amount of melatonin released in your body, thus triggering wakefulness.
However, it is crucial to avoid the urge for the same reason mentioned in the above tip.
Blue light also messes with melatonin production.
While lights of all colors can suppress melatonin production, blue light is particularly potent.
When our brains are exposed to bright light, we naturally produce less melatonin.
Try Some Guided Breathing
It is common to hear meditation recommended to aid any sleep woes.
Meditation is an excellent option and ideally should be used before bed for optimal rest throughout the night.
For those who are meditation novices, ameditation appcan be helpful.
Instead, try some guided breathing.
The4-7-8 breathingtechnique is a relaxing exercise that soothes the parasympathetic nervous system.
Breathe in for four counts, hold your breath for seven counts, and exhale for eight counts.
Repeat a minimum of four times and see if you start to feel sleepy.
Refrain From Checking the Time
Weve all done it.
Though this is difficult, try your best to avoid checking the time.
Try moving it somewhere else to nip that temptation in the bud.
Do a Boring Activity in Low Light
Been staring at the ceiling for what feels like hours?
For example, try keeping anadult coloring bookand a small pack of crayons handy for a sleep-friendly activity.
Try Progressive Muscle Relaxation
Progressive muscle relaxationis a mindfulness exercise that can work wonders on body tension.
Furthermore, focusing on your body rather than your mind can promote further relaxation since it quiets mental chatter.
It is rather simple, too, making it easy to turn to when youre lying in bed.
As you breathe in, begin to tense a group of your muscles.
Then, when you exhale, relax that same group of muscles.
Visualize Your Worries Disappearing
Are you worried about the task you forgot to do at work?
A conversation with your spouse youre dreading?
An upcoming stressful event?
Then this guided visualization is for you.
As you lay in bed, bring up the image of the worry-inducing event.
Continue this as often as needed until you feel relaxed and sleepy.
A Word From Verywell
Youre never alone.
It isnt uncommon to be jolted awake due to ongoing crises, suicidal ideation, or anxiety.
If you are having suicidal thoughts, contact theNational Suicide Prevention Lifelineat988for support and assistance from a trained counselor.
If you or a loved one are in immediate danger, call 911.
For more mental health resources, see ourNational Helpline Database.
Worley SL.The extraordinary importance of sleep.P T. 2018;43(12):758-763.
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Momin RR, Ketvertis K.Short term insomnia.
StatPearls Publishing; 2022.
