Resting Without Sleep: Strategies For Optimal Relaxation

Sleep is essential for our physical and mental health, but what if you can't sleep? Lying in bed with your eyes closed is not the same as sleeping, but it does have some relaxation benefits for your brain and body. This is called quiet wakefulness and it can help eliminate the performance anxiety that often comes with trying to fall asleep. It can also help restore balance between the sympathetic and parasympathetic nervous systems. However, if sleep is your ultimate goal, lying in bed with your eyes closed can backfire, as your bed should be a sacred space reserved only for sleep. If you find yourself unable to sleep, it's best to get up and engage in a low-light, low-stress activity like reading until you feel tired. There are also other techniques you can try to help you fall asleep, such as controlled breathing, body scan meditation, and progressive muscle relaxation.

Meditation

Basic Steps of Meditation:

• Find a quiet area and sit or lie down, whichever feels most comfortable. Lying down is preferable at bedtime.
• Close your eyes and breathe slowly. Inhale and exhale deeply, focusing on your breathing.
• If a thought pops up, let it go and gently bring your focus back to your breathing.
• Be patient with yourself and remember that meditation is a practice. Start with 3 to 5 minutes and gradually increase the time.

Mindfulness Meditation:

This type of meditation involves focusing on the present moment and increasing your awareness of your consciousness, breathing, and body.

• Remove distractions from your room, including your phone.
• Lie down in a comfortable position.
• Focus on your breathing. Inhale for 10 counts, hold for 10 counts, and then exhale for 10 counts. Repeat this cycle 5 times.
• Notice your breath and body. If you feel tension in any part of your body, consciously relax it.
• When thoughts or emotions arise, observe them without judgement and then let them pass.

Guided Meditation:

Guided meditation is when someone else leads you through each step, instructing you to breathe or relax in a certain way, or visualise images or sounds.

• Find a recording that suits you, such as a meditation app, website, or streaming service like Spotify.
• Dim the light on your device and start the recording.
• Lie down, breathe deeply, and slowly focus on the person's voice.
• If your mind wanders, gently bring your attention back to the recording.

Body Scan Meditation:

This type of meditation involves focusing on each part of your body to increase awareness of physical sensations, including tension and pain.

• Remove distractions and lie down in a comfortable position.
• Close your eyes and breathe slowly, noticing the weight of your body.
• Start by focusing on your face and softening your jaw, eyes, and facial muscles.
• Move your attention to your neck, shoulders, arms, fingers, stomach, back, hips, legs, and feet, noticing how each part feels.
• If your mind wanders, gently shift your focus back to your body.

Additional Tips for Better Sleep:

• Incorporate mindful moments throughout your day.
• Adjust your screen time by having at least one hour before bed that is phone-free and screen-free.
• Have an early dinner, finishing your last meal about three hours before bedtime.
• Create a dark space in your bedroom by using blackout shades to block out external light.

Relaxing activities

Mind and Body

• Meditation: This ancient practice can help you unwind and let go of stress. Try to meditate for at least 20 minutes a day for optimal performance.
• Body Scan Meditation: A type of meditation that involves directing your attention to different parts of the body without judging the sensations that arise.
• Deep breathing: An age-old technique to lower blood pressure, slow heart rate, and reduce stress levels.
• Yoga: Low-intensity exercises like yoga can significantly reduce fatigue and improve your overall energy levels.
• Stretch: Do some easy stretches to shake off that tired feeling and give yourself a fresh burst of energy.
• Journaling: Writing in a journal can be a safe space to explore your emotions and thoughts, acting as a therapeutic activity.
• Reading: Getting lost in a good book can provide much-needed relief and benefits for your emotional well-being.
• Learning something new: Engaging in creative activities like coloring, doodling, or crafting can be excellent ways to de-stress and cultivate a sense of accomplishment.
• Music: Moving your body to your favorite music can instantly lift your spirits and lower stress levels.

Environment

• Nature: Spending time in nature can be soothing and grounding. Take a walk, watch the sunset, or listen to the sounds of the birds and the wind in the trees.
• Water: Floating or submerging yourself in water can be relaxing. Go for a swim, take a bath, or listen to calming sounds of water.
• Candles: Lighting candles can help set a relaxing vibe. Try clean-burning candles with soothing scents.
• Open window: Sit next to an open window and let the music of nature, like birdsong, be your soundtrack as you unwind.

Food and Drink

• Tea: Brewing a cup of herbal tea, such as chamomile or lavender, can be relaxing and help lower blood pressure.
• Healthy snacks: Eating nutritious snacks can give you an energy boost. Try yogurt with fruit and nuts, or whole wheat crackers with peanut butter.
• Indulge: Treat yourself to a piece of chocolate, an apple with cheese, or your favorite nostalgic snack.

Reducing screen time

• Turn off notifications: Notifications are a major distraction that pulls our attention away from winding down for sleep. By disabling notifications during the hours leading up to bedtime, you can avoid the temptation to check your phone and allow your mind to relax.
• No phones in the bedroom: Keeping your phone and other gadgets out of the bedroom is a great way to reduce screen time before bed. When your phone is nearby, it's tempting to scroll through social media or check emails. Leaving devices outside the bedroom helps your brain associate the bedroom with sleep, not stimulation.
• Set a bedtime phone cutoff: Using your phone before bed can disrupt your sleep. Setting a strict phone cutoff time, such as 30-60 minutes before bed, helps train your brain to get ready for sleep. During this time, switch your phone to "Do Not Disturb" mode and charge it outside the bedroom.
• Engage in alternative activities: Instead of reaching for your phone or tablet, try reading a book, magazine, or listening to calming music. Reading print material can reduce stress levels, and calming music can lower your heart rate and relax your body and mind.
• Keep devices out of reach: By charging your phone across the room or in another part of the house, you make it less convenient to grab your device if you wake up in the middle of the night. This simple change can help reduce nighttime phone use and signal to your brain that it's time to wind down.
• Dim the lights: Bright lights from screens can disrupt your sleep by suppressing the production of melatonin, the hormone that regulates your sleep-wake cycle. Dimming the lights in your bedroom 1-2 hours before bedtime and using warmer lighting can help set your body's internal clock and promote sleepiness.
• Avoid stressful content: Steer clear of emotional or stressful content before bed. Opt for neutral or positive content such as calming audiobooks, light-hearted shows, or inspiring books. Meditating, reflecting on your day, or journaling can also help clear your mind and reduce stress levels.

Making small changes to reduce screen time can lead to significant improvements in your sleep quality and overall well-being. It may be challenging at first, but the benefits of improved sleep, including better mood, productivity, and health, are worth the effort.

Exercise

However, it is important to note that intense exercise when sleep-deprived is not recommended. Lack of sleep means less energy to push through a workout, and you are more likely to get injured due to reduced motor skills and slower reaction times.

If you are sleep-deprived, a moderate level of exercise can be beneficial. It can help you spend more time in deep sleep, reduce pre-sleep anxiety, and combat insomnia. Even a 30-minute walk or some light stretching can make a big difference in improving your sleep.

Overall, exercise is a great way to improve your sleep quality and energy levels, but it is important to listen to your body and not overdo it when tired.

Relaxing environment

Creating a relaxing environment is key to getting a good night's sleep. Here are some tips to help you design your ideal bedroom for optimal sleep:

Visual Design of Your Bedroom

When it comes to the interior design of your bedroom, aim for a look and feel that fosters a sense of calm. Opt for warm and appealing colours that make you feel relaxed. If possible, position your bed against the middle of a wall, as far away from the door as possible, with room on both sides. When lying in bed, your feet should be closest to the entrance, and it's best to avoid lying with your head underneath the window.

Try to keep your bedroom clutter-free and minimise décor. Visual clutter can generate stress, which is a known barrier to quality sleep. A tidy and organised bedroom can help eliminate distractions and promote a sense of comfort and relaxation.

Lighting

Light exposure plays a crucial role in regulating your body's circadian rhythm. To promote a healthy sleep-wake cycle, make your bedroom as dark as possible at night. Consider using blackout curtains if your room receives a lot of exterior light. Avoid bright lighting, and opt for lighting with a low colour temperature to create a soothing atmosphere.

Minimise the use of electronic devices in your bedroom, as they emit blue light, which can disrupt your sleep. If possible, keep them out of arm's reach and avoid using them at least an hour before bedtime.

Sound

External noise can cause frequent awakenings and disrupt sleep quality. If outside noise is an issue, consider using a white noise machine or a bedroom fan to drown out unwanted sounds. Alternatively, you can play comforting music or nature-like noises, such as crashing waves or light rainfall, to create a calming ambiance.

Scents

Aromatherapy with essential oils such as lavender can promote relaxation and improve sleep quality. Diffusing lavender or vanilla essential oils in your bedroom can help you unwind and drift off to sleep more easily.

Temperature

Maintain a comfortable temperature in your bedroom, usually between 60 to 71 degrees Fahrenheit (15.6 to 22.0 degrees Celsius). A slightly cooler bedroom is generally recommended, as excess heat can disrupt sleep. If needed, use a fan or open a window to adjust the temperature.

Air Quality

Ensuring good air quality is important for your health and sleep. Proper ventilation and fresher air are associated with better sleep. Keep your bedroom well-ventilated and avoid excess humidity to prevent issues like mould buildup, which has been linked to insomnia and excessive daytime sleepiness. Regular cleaning can also help reduce dust and allergens.

Frequently asked questions