When it comes to routines related to health, our minds are not too different than our bodies. They each essentially get used to doing the things you ask of them.
Your body may tell itself to forget about building muscles anymore once you quit a long-standing weightlifting regimen, say sports medicine physicians. Meanwhile, your mind can tell your body it is time to sleep if you adhere to the same pre-sleep routine every night.
In other words, our body and mind are a bit Pavlovian. They respond almost naturally and compulsively to a familiar pattern. Such behavior is no more noticeable than in our sleep patterns, according to a blog piece by Talkspace.
Talkspace, which provides client connections to psychotherapists and mental-health experts through their digital communication platform, notes that 30 percent of all adults wrestle with sleep deprivation over the course of their lives. Further, 10 percent experience daytime impairments or distress because of their insomnia.
Consider Your Stress Quotient
According to Talkspace therapists, insomnia results from several factors, not the least being stress.
“No matter where you live or what you do, stress is a part of life,” notes Amanda Rausch, a therapist from Seattle, Washington who writes blogs for Talkspace. “Stress activates our basic biological fight or flight instinct, which inhibits sleep.”
“If you are laying in bed and unable to quiet your thoughts,” says Rausch, “stress is likely the root issue.”
The sadder truth, according to sleep therapists, is that when you stay awake at night, you are most likely to be more reactive to stress the next day. Your insomnia then becomes chronically exponential.
According to the National Sleep Foundation, physiological and psychological arousal prove incompatible with the natural state of your body and mind, which both need restorative sleep that only deep, uninterrupted slumber can provide.
If you are not sure if stress is the reason for your insomnia or lack of restful sleep, the foundation suggests you conduct a self-examination based on the following criteria.
You can’t find your mind’s off button. Are you thinking about tomorrow’s test at school incessantly? Are you an office manager pounding out ideas for a staff restructure at work while lying in bed? Are you worried about mortgage payments instead of your quota of sleep? Are the kids becoming just too demanding? Any of these preoccupations and many more can thrust you into a counter spin from a good rest.
Body pains. No matter which way your roll on your bed, do you still feel a neck or shoulder pain? A pain in your hip? Is the end result a headache as well? You may be the victim of muscle tension and physical stress—the result of overtaxing your body during the day. If you repeat the same taxing routines the next day, you only exacerbate your sleepless situation.
A racing pulse. If your heart races at nighttime, you will find it difficult to sleep and restore your body. An accelerated circulation is usually connected to increased levels of cortisol, a stress hormone. There’s that key word again (stress). This stress can result from physical or mental tensions that arouse rather than sedate.
Talkspace, which offers professional, remote psychotherapy to clients around the globe, offers some advice for those who are noticing any of the aforementioned symptoms of sleep disorder.
Go Pavlovian
Develop a familiar routine that your body and mind recognize each night as a signal that it is time to nod off.
Some routines are built in over time, from when we were children, including brushing your teeth every night and turning off the light. Perhaps you are used to a hot shower every night or a silent meditation or prayer time. It’s a matter of training your brain which then signals the rest of your body, therapists insist.
Let Your Mind Race on Paper
If your mind is racing from a raft of worries, apprehensions, or even expectations, exit your bed, go to a desk, and start writing down everything that dominates your mind at that moment, from concerns to coming errands or tasks. Consider this an exorcism. You put them on a paper that placates your need to think about them in repose.
Meditate on This
Call for a detour in your mind. Instead of letting worries control your body at night, let meditation and breathing exercises dictate to your body. Consciously slow your breathing rate while focusing on the rise and fall of your stomach (not your chest). Visualize those places that bring you solace—a favorite garden, a lake, beach, or perch with a view to a lush valley. This builds a fence between anxieties and rest. Need something more tactile? Sink your fingers or hand into a soft throw pillow or blanket. It will soothe your psyche.
It’s All About Preparation
Talkspace therapists say effective sleep is all about messaging through routine. Just like when you stretch before a workout to tell your body it is time to use its muscles or drink a cup of coffee to tell your mind it is time to face the day, you must commit to routines to tell your mind and body it is time for restoration.
