This video provides effective strategies for falling asleep quickly, especially for those who wake up in the middle of the night or have difficulty sleeping.
Highlights:
- Immediate Steps if You Can’t Sleep: Dim lights and screen brightness, get out of bed if you’ve been there for 20-30 minutes without sleeping, lower room temperature to 65-67°F (18-19°C), and stop checking the time.
- Sleep Techniques Discussed:
- Progressive Muscle Relaxation (PMR): Tensing and then relaxing one muscle group at a time, starting from the toes and moving upwards.
- Body Scan Meditation: Similar to PMR but without tensing muscles; focus on relaxing one muscle group at a time, typically starting from the head and moving down to the toes.
- Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds.
- Diaphragmatic Breathing (Belly Breathing): Breathe in slowly through your nose for a count of four, hold for 4 seconds, and then slowly exhale for 8 seconds, focusing on the movement of your belly.
- Boring Activities: Engage in a boring activity like reading with a dim light or listening to a dull story until you feel sleepy.
- Cognitive Shuffling: Think of a word with at least five letters, take the first letter and visualize as many non-stressful words as you can that start with that letter, then move to the next letter.
- Important Considerations: Practice is key for these techniques. It’s normal to have occasional nights of difficulty sleeping. If difficulty falling or staying asleep occurs three nights per week for at least three months and impacts daily functioning, consult a doctor as it may be insomnia. Cognitive Behavioral Therapy for Insomnia (CBT-I) is the first-line treatment. Long-term use of sleeping pills may be linked to dementia.
Source:
youtube
Via:
@ViolinMD
