No, I haven’t lost my ability to write!
The headline is from the ’90s dance track Insomnia, by Faithless.
Insomnia, or an inability to sleep, is a very real condition for many, many people.
Whether it’s not being able to fall asleep when you first go to bed.
Or whether it’s that 3am wake-up that leaves you struggling to get back to sleep.
Both are really frustrating.
I’m definitely more a 3am person.
But occasionally I have that feeling of being really tired, going to bed and then – hey presto – I feel wide awake again.
Most of the advice I’ve read over the years is to get up and go and do something relaxing, such as reading (but not on a screen), until you feel tired again.
But I have to admit, I rarely do that.
I came across a couple of articles recently, both addressing these sleep issues.
Interestingly, both recommended relaxation techniques, including mindfulness and meditation.
I also note on the Australasian Sleep Association‘s website, there’s a whole section on relaxation techniques, including:
– Progressive muscle relaxation
– Meditation
– Mindfulness
– Guided imagery
– Breathing techniques
– Listening to music
So let’s take a quick look at each of these.
Progressisve muscle relaxation
This is one I usually recommend because it’s a focused work through of all your muscles.
Tightening them, holding for a few seconds, and then releasing them.
It’s also quite an active technique, but it doesn’t work for everyone.
Meditation
When it comes to meditation for sleep, I find focusing on a calming word or phrase can help.
Or combining this with some breathwork.
For example focusing on the word ‘rising’ as you breathe in, and the word ‘falling’ as you breathe out.
Mindfulness
Mindfulness is all about being aware of what’s happening in this moment.
But rather than focusing on why you can’t sleep, focus on your senses.
What can you see, hear, smell and your sense of touch.
Guided imagery
With guided imagery you can focus on a memory or a place you love.
Imagine yourself there, immersing yourself and noting how you feel.
Breathing techniques
There are many different breathing techniques you can try.
From just following your breath in and out, to counting how long your in and out breaths are (in seconds), and noticing if there’s a pause (point of silence) between your in breath and out breath.
Or box breathing when you count your breath in for four seconds, hold your breath for four seconds, breathe out for four, hold for four.
Listening to music
Listening to music can be therapeutic, but make sure it’s calming and gentle (unlike the song Insomnia, ironically).
You might find some of these techniques work better for you than others.
Or just different techniques at different times.
If these don’t work, it may be worth looking into cognitive behavioural therapy for insomnia (CBT-i).
Some participants in my meditation classes say they nod off.
I always say that’s completely fine, if that’s what your body needs in that moment, then why not?
After all, the Dalai Lama is quoted as saying ‘sleep is the best meditation’.
Who am I to argue with such wisdom?
Ann 🙏
Here are the links to the articles if interested:
How do I stop my mind racing and get some sleep?
Why do we wake around 3am and dwell on our fears and shortcomings?