There is a time for many words, and there is also a time for sleep.
Do you ever wake up in the middle of the night? I do.
Maybe you can relate, waking up at 2 am, looking at the clock and thinking "Is that all?". These are the times when It felt like I have slept longer than I actually did.
There are many reasons why sleep can be affected. I've realised that this happens to me as a result of one or a few things:
- I haven't exercised that day
- I was on my phone just before sleep
- Something stressful is happening in my life
- I missed my daily Meditation, or
- I spent a significant percentage of my day on the computer
If we have been thinking a lot during the day ( which most of us do) or engaged in a lot of mental activity, we need a way to diffuse this over-stimulation.
There are definitely things we can do to make sure we have a great sleep and prevent waking up in the middle of the night.
Exercise, not only imperative to health is also a great way to let go of the day's chatter, engage the body and diffuse that extra energy that is churned up by an overactive mind.
Mini Meditation Breaks Throughout the Day.
Take short 5-minute Meditation breaks throughout the day to insert moments of stillness and calm into your day. Put on a timer every hour on the hour, close your eyes and just focus on the breath for 5 minutes.
Be Digital Free 30 Minutes Before Sleep.
Using digital devices before sleep delays your body's internal clock and also disrupts the production of the sleep hormone Melatonin.
These three things should put you in the league for a good sleep at night.
Sleep is the best meditation.
~ Dalai Lama
And if You Wake Up in the Middle of the Night.
There are a few things you can do if you wake up and can't get back to sleep.
Funnily Enough, Meditation is one of them.
You can listen to a guided sleep Meditation, which I have found works really well. A guided Meditation keeps your mind in a deep brain wave state so that you are more likely to fall back to sleep quickly.
Listen to Positive Affirmations Recorded in Your Own Voice.
I find this very soothing and fall asleep instantly. I originally recorded positive affirmations in my own voice because its the perfect way to reprogram the subconscious mind when you are asleep. But I have also found that falling asleep to them has a great and instant effect.
Laugh yourself to sleep.
I had a period where I would wake up at 3 am and not be able to get back to sleep. It was a time where I had come across my favourite comedian Michael McIntyre. I used to wake up and watch Youtube Videos of his comedy acts, and I would be in hysterical laughter. I know it's counter intuitive to the earlier point about Melatonin and not using digital devices, but sometimes it's the unexpected that works.
When I was laughing out loud at 3 am, my dog used to look at me wondering why I was going on. But I found the laughter took my mind off the sleeplessness, it relaxed my mind and body, and I fell asleep quickly. A great way to go into sleep is with a happy heart.
Being unable to sleep could be a sign that the mind and subconscious mind are overstimulated or caught up in some issue.
Take time to relax your mind and body, take the aid of a great Meditation or some laughter, and you will be in a deep sleep state in no time.