Even if you sleep soundly most nights, the best guess is you’ve had at least one or two insomnia episodes before. Whether it’s a late-night meal that has you wide awake all night or stress from working long hours with little resolution, check out three great relaxation techniques to do when sleep turns from you:
1. Focused visualization
Lie in bed and think to yourself about relaxing from head to toe, suggests Joshua Jacobi, MD, an interventional cardiologist. “Forehead relax, eyes relax, cheeks relax,” and continue down your body. “Then, I picture lying on a beach. I bring in all the sensory awareness to the setting. So I feel the sand in my toes, the warmth of the sun, a cool breeze. I see the waves slowly coming in to the shore. I see palm trees waving in the wind. I hear the sound of the waves as they come in,” Jacobi offers. Think of something else that helps you relax.
2. Evaluate your sleep cycle
Try to begin recording your own sleep data, says Ari Meisel, founder of Less Doing More Living, which is a blog that helps you optimize, automate, and outsource a variety of stuff in your personal and professional life.
Meisel’s favorite sleep tracker is called Basis Band, which tracks for constant heart rate monitoring, skin temperature, and perspiration. This allows you to have an exceptional amount of insight into how you go through all of your sleep cycles. “While your perceived level of exhaustion may have you convinced you are getting no sleep at all, a pattern most likely will emerge,” Meisel says. After you understand that pattern, harness it. “Simply knowing that you average three-hour stints instead of the 15 minutes you thought you were getting can be a huge psychological windfall.”
3. Treat anxiety
CureCrowd, a search engine that can visually rate treatments and remedies for medical issues by crowdsourcing the situations of real (albeit anonymous) patients, realized that helpful remedies include yoga, exercise, and even prescription antidepressant/antianxiety meds used for combating anxiety and sleeplessness.
Always consult your chiropractor or primary care physician for all your health related advice.
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