Can't Get to Sleep? Can't Stay Asleep?

If you can't get to sleep, here are some ideas:

1. ​Go to the bed at the same time every night.
2. Avoid fear producing and anger producing conversations before bedtime.
3. Avoid reading things that are worrisome or scary before you go to sleep (instead read a poem or an inspirational reading).
4. Watch the news early in the evening (not the 11 pm news).
5. Although exercise is good for you, complete your exercise before 8 pm (after 8 pm, it may energize your body and may inhibit sleep).
6. Don't eat a meal close to your bedtime.
7. Monitor your caffeine and alcohol intake.

If you can't stay asleep and find yourself awake between the hours of 2 and 5 am, try sitting up in bed. When we are lying down, we are in a vulnerable position.  Just sitting up gives us a different perspective, a different energetic feeling, and we can feel powerful, ready to:

1. Take some deep slow breaths which put us into a relaxing meditative state quickly.
2. Meditate for a short time.
3. Journal about what we are experiencing.
4. Open the window to let in some fresh air (even if it is cold, the fresh natural air can connect us with all of life).
5. Open a door to feel closer to nature (not necessarily possible in a high rise or in a neighborhood where we may not feel safe).
6. Make a list of things we need to do the next day or in the future. Frequently what keeps us up is the daunting knowledge that we have too much to do.  Writing a list can help.
7. Drink a warm cup of water or milk.

When we do these things, we are slowing down our active mind, and calming our body.