Strategies to nod off when nighttime interruptions occur - opt for your preferred method
Restless Nights Got You Down? Here's a Few Tricks to Help You Snooze Again
Late-night tossing and turning can leave anybody grumpy the next morning. Experts weigh in on various strategies to help you catch those Z's again, although what works for one might not work for another. HuffPost shares five individuals' top methods, along with insights from a psychologist.
Deep Breathing Tricks Meg, age 42, swears by deeper inhalations and exhales, counting to six for each.
Dr. Haime Tartar, head of the psychology and neuroscience department at Nova Southeastern University in Florida, reveals that deep breathing is known to kick the body into Relaxation Mode, contributing to a more restful slumber.
Cozy Up with a Tale Ash finds herself dozing off with her husband's calming stories. Tartar explains these narratives can reduce worrying thoughts, as they don't stimulate or excite the brain. Consider reading books with simple plots, such as classic literature or nature essays.
Revisit Familiar Favorites Liz, age 51, rewatches her favorite classic shows, like "Columbo," "Midsomer Murders," or "Murder, She Wrote," on her phone with headphones. Tartar suggests these reruns create a comforting atmosphere that helps ease you back to sleep.
Solfeggio Frequencies to the Rescue Paul relies on Solfeggio frequencies, known to promote relaxation and mental wellbeing. Online resources provide various Solfeggio sounds, such as the 963, 999 Hz, or the 432 Hz. Paul enjoys listening to a combination of these frequencies for up to 11 hours.
According to Tartar, while further research is required, early studies imply these frequencies may enhance mood, brain wave activity, and autonomic nervous system function, aiding sleep.
No Pressure Carolyn reminds herself that simply resting is beneficial, even if she can't fall asleep. She advises refraining from putting too much pressure on yourself to drop off, as it could ironically intensify insomnia.
For the best method, experiment with all techniques, Tartar suggests. While methodologies like Constructive Worry Sleep, the 4-7-8 Breathing Technique, Cognitive Shuffling, Mindfulness Meditation, and Aromatherapy with essential oils might help, establishing a peaceful sleep environment remains crucial. Lastly, address the root cause of your insomnia to enjoy longer, more restful sleep.
What about using science to improve sleep health-and-wellness? Deep breathing techniques, such as Meg's method of deeper inhalations and exhales, can kick the body into Relaxation Mode, contributing to a more restful slumber. And consider cozying up with calming stories like Ash did, as they can reduce worrying thoughts and not stimulate the brain, making it easier to fall asleep.
