Getting Back to Sleep - Dealing With Insomnia in the Moment

You’ve heard all the advice—set a regular bedtime, release your stress through exercise, reserve your bedroom as a place to sleep—but you’re awake at one in the morning so you need help now. This moment. What’s an insomniac to do?

Try getting up and doing something for a bit. Much as you may want to lie there and hope you’re going to fall asleep, you’ll be better off if you actually get up, do something, and try going back to bed in a little bit. Think of going to sleep as landing a plane; you missed the run way the first time, so you need to circle around and try to bring it in for a landing nice and smooth this time. 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.

Try the old standby - warm milk. Many insomniacs find drinking warm milk really does help them fall asleep. 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 relaxing and boring. Keep the lights dim and do something that will make you sleepy. Resist the temptation to watch movies, surf the web, or use electronics because the stimulation will prevent you from falling asleep. You'll do better with something like reading, crocheting, or just thinking positive thoughts.

Come up with a plan. If anxiety is at the root of your insomnia, try writing out a plan regarding the issue. Don't make calls, send emails, or take any action; write out a plan regarding what you can do and what you must leave to others.

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