Getting Back to Sleep - Dealing With Insomnia in the Moment

Mind is All

If you can't get to sleep and you have a big commitment the next day, you need solutions, and you need them now. You can't delay. What can a frustrated insomniac do?

Get out of bed. It's tempting to stay in bed and just keeping trying to force yourself to sleep, but you'll probably just work yourself up more from all the trying. You may need to “try again”, almost like a plane that tried to come in for a landing, realized the approach was too steep, and needs to re-circle the airport and try again. Your body has gotten used to falling asleep at a certain time, and if for some reason you missed that time, or you were too stimulated at the time you usually fall asleep, you may have to jolt your body into thinking it has another chance.

Drink some warm milk. It’s true: warm milk will make you sleepy. If you're not crazy about warm milk, try a natural sleep tea like Valerian or Chamomile, both of which are quite effective.

Do something that will relax you and possibly bore you. Dim the lights, and think of something that will make you get drowsy. Resist the temptation to watch movies, surf the web, or use electronics because the stimulation will prevent you from falling asleep. Instead try something like meditation, knitting, or reading a light magazine.

Come up with a plan. If you suspect your insomnia is linked to a concern or stress, trying writing out what you can do about it. Don't send emails or take action; instead just write out what you can do and what you can't do.

After this, head back to bed and see if you can’t beat your insomnia yet. Get some rest!