Joy Journal

Every Friday, you can receive the Joy Journal, which will give you information, inspiration and tips that you can use in your pursuit for joy.

It’s 3 a.m. and I Can’t Sleep

Time to Induce Some Zzzz’s

Sufficient sleep has long been a priority for me, and in the last year, I have focused on it even more. I have implemented a sleep schedule—asleep by 10:00, awake by 6:00—and it has done wonders for my sleep.

Yet, like many, I still suffer from waking up in the middle of the night and not being able to sleep. And for some, it may signal a more serious health issue that needs to be discussed with a doctor.

That said, what are some techniques that you can try to help you fall back asleep, if it doesn’t happen naturally? Here are some ideas:

Engage in deep breathing: It will help to calm your nerves and lure you into a meditative state and then sleep.
Write it out: Get what is in your head out of you head. Keep a notepad and pen in your nightstand.
Read something easy: A fun, light read could distract your active mind. Be sure, however, that you don’t use blue light when you read as it will wake you up more.
Use a calming scent: Keep a diffuser by your bed and use lavender, peppermint or eucalyptus for aromatherapy.
Leverage sound: Many people relax when they hear waves, trees or rain. Download an app to play those nature sounds.

If all else fails, you may just have to get up and do something else until you feel sleepy again, but hopefully these give you some good ideas to try. I use them all, depending on my mood.