7 Ways to Survive a Sleepless Night

Written on March 17, 2014 at 8:30 am , by

By Jessica Girdwain

 

What do you do when you’re lying awake staring at the alarm clock? Try these expert tips on how to survive a sleepless night.

 

1. Practice mindful breathing

Sit quietly and focus on taking deep breaths. When your mind wanders, return your focus to your inhales and exhales. Research shows this helps stop your mind from racing and lessens insomnia symptoms.

2. Try self-massage

Twice-weekly rubdowns helped the women in a Brazilian study drift off quicker, improve their sleep quality and wake up feeling more refreshed.

3. Read

Using as dim a light as possible, pick up a paper book or magazine (avoid e-readers, which emit blue light). Aim for a relaxing read, not a page-turner that keeps you wide-eyed.

4. Tidy up

Some light, monotonous cleaning (like dusting or straightening up your desk, not rearranging the fridge or scrubbing baseboards) can be soothing, making you rest-ready.

5. Do yoga

The relaxing practice is associated with better-quality sleep, according to new research. Get up and perform a few gentle stances, like the child’s pose or corpse pose, to unwind.

6. Relax your muscles

Starting at your toes, tense and release your muscles, working your way up to your face. This method, called progressive muscle relaxation, helped lull insomniacs to sleep in a study in the Journal of Cognitive and Behavioral Psychotherapies.

7. Turn on tunes

In a Dutch study review, music helped participants relax enough to improve sleep quality. Light tunes before bed (think smooth jazz) cue your body to wind down.

Categories: Momster | Tags: , ,
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2 Responses to “7 Ways to Survive a Sleepless Night”

  1. [...] I lowered my standards from perfect to good enough. I stopped trying to do it all and made sleep a priority again. I began putting my family, my health and my happiness back on the priority [...]

  2. [...] given you so far focus on the health angle—when to exercise, how to curb caffeine consumption and how to deal with a sleepless night. But when was the last time you considered what your home has to do with a good night’s [...]