Getting Back to Sleep – Dealing With Insomnia in the Moment

If you can’t get to sleep and you have a big commitment the next day, you need solutions, and you need them now. Right this second. What’s an insomniac to 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. You may have missed your body’s natural window of sleep opportunity, but by getting up and then going back to bed again, you may be able to get to sleep in thirty minutes or so.

Drink some warm milk. It’s true: warm milk will make you sleepy. If you don’t like warm milk, brew up some decaffeinated tea; Valerian tea will make you drowsy, and Chamomile will relax you.

Engage in a quiet, restful activity. Keep the lighting soft and try an activity that makes you feel drowsy. Refuse to watch TV, play electronics, or work on your computer; the electronic stimulation will keep you up. Try to remain calm and quiet, doing something like reading or writing in a journal.

Make a plan. If your mind is racing because you’re concerned about something, try writing out solutions or planning around the issue. Don’t send emails or take action; instead just write out what you can do and what you can’t do.

When you’re done, try going back to bed and see if you can fall asleep this time. Get some rest!

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