Four tried-and-tested techniques to help you switch off.
“If this happens rarely, you can try cognitive distraction techniques, such as counting backwards from 1,000 in 7s,” advises Dr Hare. She also recommends a proven technique known as Progressive Muscle Relaxation , which is “a deep relaxation technique that has been effectively used to control stress and anxiety and relieve insomnia”.
But if you still find yourself lying awake in the early hours, try not to worry. “If these strategies aren’t helping, the best thing to do is to get out of bed – I know that’s hard! – and do something else for about 30 minutes, such as listening to music, or reading. Then return to bed,” she advises. “It is important not to focus on trying to get back to sleep as this will only make it harder. Instead of focusing on sleep as your goal , try to foster a neutral stance and remain relaxed.
And if you still feel wide awake at your planned bedtime, fear not. “Just make sure all devices are off and do something relaxing for another 20 minutes or so until you feel more sleepy,” she says. And, again, don’t place too much focus on getting to sleep. “Just rest and relax, and sleep will be more likely to arrive.”
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