Do What the Experts Do to Get Your ZZZZ's

Wish you could still sleep like a baby?
By Sara Cole MFT

Your mind is running through the day, your to-do list, the future and your worries, at full speed. You feel tired but when you lay down you suddenly find yourself ​staring into the darkness, or keeping your eyes closed but feeling tense and overwhelmed by the way your mind won't stop. Or maybe you feel exhausted but when you try to lay down, your body suddenly feels charged and you can't get to a relaxed state. Then you can't get to sleep and now you are more anxious because you can't get to sleep and your thinking about how tired you will be tomorrow. These things happen to everyone sometimes.  

Even the people who are experts at sleep sometimes find themselves wide awake when they want to be fast asleep.
Here are a few of their favorite recommendations that have been tried and proven by them and their patients.

1. "They picture this instead of sheep
If you find yourself unable to sleep, first, think of a word, says Robert Rosenberg, a doctor of osteopathic medicine (DO) who is a board-certified sleep-medicine physician. Any word that helps you relax and focus will work. (It could the word 'cloud,' the name of your beloved pet or the number five.) Breathe in slowly through your diaphragm, and as you breathe out, think of the word. "This induces the relaxation response by shutting out any distractions in the environment and helping quiet your mind," says Rosenberg. He typically practices for 10 minutes before falling asleep, but "many of my patients find themselves drifting off to sleep before that," he says. Use this trick before bed, or even if you wake up unexpectedly in the middle of the night."

2." They follow the two-hour rule for writing
You've probably heard that you should write out your worries right before getting into bed, but it may be even more effective to do it a couple of hours before, says Catherine Darley, a naturopathic doctor (ND) and founder of the Institute of Naturopathic Sleep Medicine in Seattle. When she experienced a death in the family and had a hard time sleeping for six weeks, she practiced journaling two hours before bed. Two hours before—rather than when you're already in bed—gives you time to relax after the writing is done and allows you to focus on something else. "This helped make sure that my thoughts were put to bed before I got into bed," she says. And a brain dump for 10 minutes is short enough that you're not getting entrenched in your thoughts, Darley says. The same can work if you're dealing with raw emotions, for whatever reason, or anxiety over a looming situation. In the past 10 years, Darley says her patients find that this is one of the most effective strategies for getting to sleep."

3. "They rely on their noses
For those who have trouble sleeping when traveling, Oexman has a quick tip: Spritz a scent you enjoy and find relaxing in your bedroom at night. Then, do the same on a travel pillow and cuddle up to the pillow on the plane. You learn to associate that scent with sleep and the comforts of home, and you'll find it easier to drift off, he says."  

4. Exercise
Exercising a few hours before bed can help get your body ready for sleep. It not only uses up energy, but also triggers chemicals in your brain to help you sleep later.

These are just a few of my favorites, but for more ideas you can read this article or check out the others I have listed as well.

http://www.oprah.com/health_wellness/jessica-migala-heres-what-health-experts-do-when-they-cant-sleep/all#ixzz51vGokvpY

http://www.oprah.com/health_wellness/3-ways-to-feel-less-tired-in-the-morning

​http://www.oprah.com/health_wellness/tricks-to-help-you-fall-asleep-quickly

For more information about Sara or how she can help you with anxiety and other issues, visit www.Saracolemft.com or go to www.facebook.com/saracolemft