The world outside drifts into stillness, but the mind remains awake. Its thoughts tangled in the quiet, fingers tracing invisible paths where sleep cannot follow. The clock ticks, each second an echo of moments I cannot touch, eyes heavy yet alert, waiting for rest that slips through fingers—like water, knowing it's refreshing, but impossible to hold.
At last asleep, but the eyes open before the world stirs, the hours before dawn stretch endlessly. Whispers of dreams fading away too soon, the stillness no longer a comfort but a taunt. The silence feels hollow, as though the night left its task undone. The comfort of the sheets now feels confining, each turn a reminder of time slipping away.
I have heard all my life that I don't get enough sleep. In my teens and twenties, I only slept about two hours a night. When I was in my thirties, I was only sleeping three hours a night. In my forties, I was up to four hours, and starting in my fifties and now in my sixties, I sleep anywhere from four to six hours. I am never really exhausted in the day, but sometimes I sleep to pass the time—many hours of being awake is a lot of time to fill.
I naturally wake and rise as soon as my eyes open. Although I don't fall asleep easily, and sometimes I am awake 24 to 48 hours at a stretch, the environment doesn't seem to make a difference in my sleep patterns. I can sleep in the dark or when the lights are bright. It doesn't matter if there is noise or if it is completely quiet. My sleeping habits may be extreme and complicated by many variables, however, many people throughout the world are unable to get a good night's rest.
Trouble sleeping is a common experience that can stem from various factors, such as stress, lifestyle changes, or underlying health issues. While occasional sleeplessness doesn’t necessarily indicate a medical condition, persistent difficulties might suggest insomnia. Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early and being unable to return to sleep.
To meet the clinical criteria for insomnia, symptoms must occur at least three times a week for at least three months and significantly impair daytime functioning or quality of life, according to diagnostic guidelines like those from the American Academy of Sleep Medicine (AASM) a professional society focused exclusively on sleep medicine.
According to the AASM, children aged three to five years need 10 to 13 hours of sleep per day, including naps. For children aged six to twelve years, 9 to 12 hours of sleep is recommended. Teenagers should aim for 8 to 10 hours of sleep daily, while adults are advised to get at least 7 hours of sleep each night.
Distinguishing between temporary sleep disruptions and insomnia often requires a closer look at patterns and contributing factors, typically assessed through sleep diaries, patient interviews, and, in some cases, sleep studies. Understanding these nuances is vital to identifying appropriate strategies or treatments to address the underlying issues. If you’re struggling with insomnia, there are strategies that may help you fall asleep.
Establish a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
Create a Relaxing Bedtime Routine
Engage in calming activities before bed, such as reading, listening to soothing music, or taking a warm bath. Avoid stimulating activities like watching TV or scrolling on your phone.
Optimize Your Sleep Environment
Keep your bedroom dark, quiet, and cool. Consider blackout curtains, earplugs, or a white noise machine if needed.
Limit Stimulants and Heavy Meals
Avoid caffeine, nicotine, and large meals at least 4–6 hours before bedtime. Opt for a light snack if you're hungry.
Exercise Regularly
Regular physical activity can promote better sleep, but avoid vigorous exercise close to bedtime.
Limit Screen Time
Avoid screens (phones, tablets, TVs) at least an hour before bed, as blue light can interfere with your ability to fall asleep.
Practice Relaxation Techniques
Techniques like deep breathing, meditation, progressive muscle relaxation, or visualization can help calm your mind and body.
Avoid Long Naps
If you nap, keep it short (20–30 minutes) and early in the afternoon to avoid disrupting your nighttime sleep.
Limit Alcohol
While alcohol may make you feel sleepy initially, it can disrupt your sleep cycle later in the night.
Get Out of Bed if You Can’t Sleep
If you’ve been lying awake for 20–30 minutes, get up and do a quiet, relaxing activity until you feel sleepy again.
If you're looking for techniques to help with falling asleep beyond the general strategies above, here are some classic and lighthearted, but effective approaches for distracting your mind and relaxing into sleep. Don't discard these tactics before trying each for a few days. These methods can help direct your focus away from stressors and lead you to a more relaxed state, making it easier to drift into sleep.
Counting Sheep: Visualize sheep jumping over a fence while counting them slowly. The repetitive nature can help calm the mind.
Visualize each sheep in a calming way, such as imagining them in a peaceful pasture. This adds a layer of mental relaxation to the repetitive task.
While you count, inhale deeply for each count and exhale as you imagine the sheep jumping over the fence. This can enhance the relaxation response.
If counting up to a high number starts feeling overwhelming, try counting backwards from 20 to 1, which can have a more soothing effect on your mind.
Deep Breathing: Try the 4-7-8 technique: inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds.
Count the seconds to yourself. Counting helps ensure you follow the timing correctly for each phase (inhale, hold, exhale), which is key to its effectiveness in calming your nervous system and promoting relaxation.
It is important to stay patient, as deep breathing techniques often take some practice to truly have a calming effect on the nervous system.
It’s best to try this method for at least 4 to 5 repetitions before deciding whether it’s effective or not. If you’re still struggling to relax or fall asleep, this particular method may not be right for you.
Progressive Muscle Relaxation: Starting from your toes, tense each muscle group for a few seconds, then relax them, moving upwards through your body.
Starting with your toes, continue through each muscle group—feet, calves, thighs, buttocks, abdomen, chest, arms, neck, and face.
As you tense the muscles, focus on the feeling of tightness and hold it for a few seconds. Then, as you relax, shift your attention to the sense of release and relaxation flowing through the muscles.
Inhale as you tense the muscles and exhale as you relax them. With each exhale, try to mentally say “relax” and visualize the tension flowing out of the muscles and into the ground.
Mental Visualization: Picture a peaceful scene, like a beach or forest, and focus on the details—sounds, colors, and sensations.
You are lying on a soft towel on a warm, sandy beach. The sun gently warms your skin as a light breeze carries the fresh scent of the ocean. You can hear the rhythmic sound of waves lapping at the shore, blending with the occasional cry of a distant seagull.
As you visualize this, say to yourself
"The waves are steady, each one slower and gentler than the last. I breathe in with the rise of the wave and out as it recedes.
"The sun is warm, the breeze cool, and my body feels light and relaxed."
Let the scene unfold naturally, allowing yourself to become fully immersed in this calm, peaceful place.
Alphabet Game: Choose a category (e.g., animals, fruits) and go through the alphabet naming one item per letter.
Animals: antelope, bear, cat, dog...
As you go through the alphabet, try to picture each animal in your mind. Visualize their movement, size, and environment to make the game more calming and immersive.
Word Game: Think of any word (e.g. Thomas, plant, chair) and starting with the first letter, name as many words as you can think of that start with that letter before moving on to the next letter.
Thomas: T - trick, tree, top, toes, tornado... H - hope, holiday, heavy... O - open, occasion, orphan...
Focus on keeping the words simple and letting them flow naturally—don't overthink it. The goal is to gently occupy your mind with something repetitive and soothing to help you relax
Story Creation: Create a calming story in your mind, acting as both the narrator and participant. In this method, you narrate the story to yourself in detail.
Imagine you're walking through a peaceful forest. The sun is gently filtering through the trees, creating dappled light on the path. As you walk, you notice the soft crunch of leaves under your feet and the distant sound of a babbling brook. You come across a cozy wooden cabin surrounded by flowers. You step inside, finding a comfortable chair by the window where you can sit and watch the gentle sway of the trees outside. You take a deep breath and feel the tranquility of the moment wash over you.
As you narrate the story, picture yourself as the participant, carrying out each movement and observing every detail.
Focus on the sensory details (sight, sound, smell, touch) to make it vivid and engaging, helping to calm your mind and ease into sleep.
Over the years, my sleep patterns have shifted from just two hours in my younger years to somewhere between four and six hours now. It's not the amount of sleep most people need, but after consulting with doctors throughout the years, to give others peace of mind, it is what is best for me. I have found some of the relaxation methods have helped me clear my mind and fall asleep faster—if I can remember to use them.
Improving sleep might involve small changes such as sticking to a consistent sleep schedule, trying relaxation exercises, or limiting screen time before bed. Sometimes those tweaks can make a significant difference. However, if these strategies and tips don’t help and insomnia persists, consider consulting a healthcare professional to rule out underlying conditions like sleep apnea or anxiety disorders.
I have always said sleep was a waste of time, but research shows that sleep is beneficial to our overall health. However, too much sleep, also known as hypersomnia, can have negative effects. I am working on a post that will cover both the benefits and potential harms of sleep. It really comes down to balance—in the case of sleep, one size doesn't fit all. In my experience, finding the right solution can take time and patience, but over time, it is possible to find a sleep routine that suits your body’s needs. Proverbs 3:24
"When you lie down, you will not be afraid; when you lie down, your sleep will be sweet."
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