Sheep Don’t Help You Sleep, But This Will

It’s 3am and you find yourself wide awake. Again. Somewhere near your bedside, your alarm clock stares at you, taunting your inability to fall back asleep. (OK, maybe it’s less the alarm clock and more your cell phone, right?) You’d love to be getting some much needed shut-eye, but instead your mind is racing with a million thoughts and worries. Sound familiar? You’re not alone. Luckily, there are simple tricks you can try to help relax your mind so you can fall back to sleep and get the zzzz’s you crave. Here, Candice La Lima, PhD, a clinical psychologist with Northwell Health, shares three quick and easy brain exercises to help ease those restless ruminations.

Racing​​ thoughts are often to blame for sleepless nights. Too often, our tired minds are easily tricked into thinking that we need to resolve issues immediately. One way to combat this is to think to yourself, “I’m having the thought that ...” and fill in the blank. This way, you’re acknowledging the thought occurred, while reminding yourself that it is only a thought, rather than an urgent call for action that needs your immediate attention. Trust us—that work email or pile of unfolded clothes can wait until the morning.

Every time you breathe in, imagine the air is traveling from your nose and mouth all the way down your body to your toes. Then imagine your next breath is traveling to your calves. Then to your knees, and so on, all the way up to the top of your head. As you focus on these areas of the body, take notice of any sensations you're having. Observe the temperature of your body. Are your muscles tense or relaxed? Can you feel the fabric of your bedding or your pajamas on your skin? Bring your attention to these sensations and away from the thoughts that are keeping you up.

Focus your mind on thoughts of compassion and goodwill. First send kind thoughts to yourself, then to someone you love, then to someone you feel neutral about, and then to someone you struggle with. These thoughts can include positive judgments, well wishes, and acknowledgments that we are all doing our best. Once again, this exercise can allow your mind to focus on something that isn’t likely to overwhelm you.

It may take some practice, but if you can master these mindful methods, you’ll be back to sleep before you know it.

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