We’ve all had at least a few nights of the alarm clock face-off.  You know the kind I mean:  the ones where your eyes keep finding those bright red digits emblazoned in the dark of your bedroom, announcing that if you fell asleep right now, you’d get only four hours and 33 minutes of sleep.  Better hurry up!

…

Make that four hours and 32 minutes.  Darn it!

There are few things more frustrating than watching your rest tick away a minute at a time in the wee hours of the morning, having the full intention of falling asleep, anticipating the very full day ahead of you, and yet somehow being unable to fall or stay asleep through the night.

Today’s post is designed to offer you some fresh options for tempting sleep in those early morning hours.

If you have trouble falling asleep, consider adopting a few healthy sleep habits, such as developing a soothing bedtime ritual and designing your sleep space to promote restful zzz’s.  After all, there are some very simple practices that can pay big sleep dividends if you cultivate them carefully and consistently.

That said, if you’re finding yourself on the wrong side of midnight without an ounce of sleep to your credit, there are some definite do’s and don’ts to help you ease into dreamland.

Do…

Quiet and soothing activities.  This includes low-key reading, knitting, petting a cat, or watching the fish in your aquarium.  Make the activities as passive as possible.

Keep the lights low.  Bright light signals the mind and body to awaken, so keep the lights dim.

Let your thoughts come and go.  Avoid dwelling on points of concern or worry.  If you have a mindfulness or meditation practice, employ these skills as a way of cultivating patience and compassion with your anxious thoughts as they arise.

Practice relaxation.  There are relaxation recordings specifically designed to elicit feelings of calm and ease.  Avoid listening to music with lyrics, as that will engage your mind to “follow along” with the story in the song.  Progressive muscle relaxation is a good option.

Return to bed.  When you feel sleepy, go back to bed.  Couch sleep won’t be as restful as bed sleep.

Don’t…

Stay in bed longer than fifteen minutes.  If after fifteen minutes of quiet rest you have not fallen asleep, get out of bed and go into another part of your home.

Check the clock.  This will simply make you feel more urgent and agitated.  These states of mind are fundamentally opposed to restful relaxation.  Turn the clock to face the wall if you need.

Watch T.V., get on the computer, or do housework.  Whatever activity you choose, make sure it is soothing and peaceful.  Your goal is to avoid agitating your mind or body.  Watching a movie or TV show will engage you in a story and encourage you to see it through to the end.  Stick with activities that can be done a piece at a time and have no discernible beginning or end.

Judge yourself.  There’s no faster way to wake yourself up than criticizing yourself harshly for being unable to fall asleep.  Be gentle and patient with yourself.  It happens to all of us at one time or another.

If you happen to be reading these recommendations after a two-hour staring contest with your alarm clock, do yourself a favor.  Close all those browser windows.  Borrow a few of these tips, and put them into practice.  You don’t need to do any more research tonight.