Since we’ve started social distancing and staying home because of COVID-19, I’ve been hearing of a lot of people having trouble falling asleep and staying asleep. As someone who has dealt with insomnia, I’ve had to learn how to help myself fall asleep. If I didn’t come up with methods that helped me, I would still be going days without sleeping a wink.
On good weeks in high school, I’d be sleeping every other day or a few nights, if I was lucky. If I wasn’t doing well mentally, it would be longer. There were times where I hadn’t slept for 72 hours while going to school and working 15-30 hours a week. It was not pleasant and I know I was a complete nightmare to be around when I hadn’t slept.
Step 1: Go to bed at your normal time
Even if you aren’t tired, it’s essential for you to maintain your normal routine. Get ready at the same time you normally do and get into bed. Keeping this routine is essential. It’ll not only help you go to sleep but it’s also great for your mental health to maintain your routine.
Step 2: Belly breathing exercises
If you aren’t sure what belly breathing is, let me explain it to you.
Breathe in through your nose for 4 seconds, filling up your stomach with air.
Hold the air in your stomach for 5 seconds.
Slowly exhale through your mouth for 5 seconds.
Sit in bed and close your eyes. Then do this belly breathing exercise 10 times.
Step 3: Progressive Muscle Relaxation
If you aren’t sure what I mean by progressive muscle relaxation, don’t worry. Just like I did with belly breathing, I’ll explain to you what I mean.
Start at your toes.
Slowly tense the muscles then release.
Repeat with your ankle but flexing your feet.
Keep going throughout your entire body.
Take your time with this. There’s no specific timing you need but don’t rush. Slowly tense and release each muscle in your body.
Step 4: Slow your mind
If you’re having trouble falling asleep, your first instinct is going to be to spend time on your phone. Resist this urge. Set your alarm, put your phone on its charger, and stop using it for the night. Scrolling through social media and browsing the internet will not slow your mind.
Here are some tips for slowing your mind:
Read a book.
Put your favourite movie on (one you know off by heart). Then lay down with the lights off and close your eyes. Listen to the movie, imagining the scenes in your mind.
Put on a white noise machine (or app) and choose sounds you find calming. Close your eyes and listen to the sounds as you lay in bed.
I hope these tips have helped you. Let me know in the comments below what works for you when you’re having trouble sleeping.