Sweet Dreams

Let’s talk about sleep, specifically the “art of getting to sleep.” I describe it as an art, but could easily have used terms such as challenge, predicament, problem, dilemma. You get the picture. For many of us it is a recurring nightly issue. In this post, we are going to forego the well known tricks such as warm milk, counting sheep, no screens or food after a certain time, a warm bath and a dark room. Instead we will focus on the frustration that begins when we lay our head on the pillow.

Big Sis’ Advice

I do not for a moment pretend to be an expert on this topic, however, I have had some success in nodding off when my brain has other ideas. My strategies don’t always work but if one proves ineffective, I simply move on to the next. Are you ready? Moving from best to worst , here they are:

Making Short Words From Long Words

In my tried and true scenario I start with a long word that begins with the letter A. For example the word accomplished can produce shorter words such as coal, code, pace, pale, dame, plead, shame, dish etc. Then I move on to a long word that begins with the letter B and so on in alphabetical order. I have no idea how long this might take me, as I inevitably fall asleep.😴

NOTE: This works best if the long word that you choose has at least one letter E and one other vowel.

Listing Words in Alphabetical Order

This is a variation on the above method. I simply list all of the words I can think of that start with the letter A, and then I move through the alphabet in the same manner. If I want to make it more difficult, I will list words that start with the letter combination Ab (for example absent, aboard, absurd) and then starting with the letter combination Ac, (for example accent, accord, accurate) on to Ad etc. Sometimes, I will shake it up a bit and start with the letter Z instead.😉

Counting Backward in Threes

Breathing to a Count

I think the most well known example of this method is Box Breathing. It involves inhaling, holding, exhaling and holding for 4 seconds each, all the while imagining the sides of a box. For example:

Step 1: Breathe in, counting to four slowly.

Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.

Step 3: Slowly exhale through your mouth for 4 seconds.

Step 4: Wait for another 4 seconds before you breathe in again.

This is last on my list because I just find it too difficult. I usually revert to my version of triangle breathing:

Step 1: Inhale deeply to a count of 3

Step 2: Hold for a count of 3

Step 3: Exhale to a count of 3.

I Hope This Helps

That’s it folks. Perhaps I am sounding as if I think I am a “sleep guru.” Rather, I am someone who periodically needs a bit of “calming distraction” to nod off. If you also experience similar episodes, hopefully, one of my techniques will help. Good Luck and Sweet Dreams!