There is a very specific place in hell reserved for the worries that creep in at 3am. It’s a malady to which even the most level-headed among us aren’t immune: an innocuous thing you said or did suddenly resurfaces, leaving your mind racing just as you’re trying to drift off. Research suggests that more than 16 per cent of adults worldwide suffer from insomnia, experiencing difficulties falling asleep, staying asleep or waking too early. For some, insomnia is acute, triggered by a temporary stressor (say, a tax bill or deadline); for others, it’s chronic, triggered by hormones, genetics, diet or long-term stress, lasting for at least three months. For insomniacs, sleep can feel like an elusive, unpredictable beast. So, how to manage it?
The new way to count sheep
When we wake in the night, the communication between areas of the brain becomes less efficient, which is why worries are often irrational. “The amygdala, which governs our emotional responses, is a bit like an unruly child,” explains sleep therapist Dr Katharina Lederle, “one that bombards us with negative thoughts.”
Rather than getting up or forcing sleep, Dr Lederle suggests staying in bed and learning to sit with those thoughts. Visualise them on a television screen: what do they look like? Giving them form creates distance, helping to loosen their grip. From there, redirect your attention to your breath, the sensation of the bed beneath you. The aim is to feel neutral about being awake because the harder you try to achieve sleep, the further it slips away.
Write it down
Research shows that spending just five minutes writing a detailed to-do list for the next day can help you fall asleep faster – a concept known as “cognitive offloading”. And it’s not just about logistics. “Taking a few minutes to write down your worries can help you make sense of challenging situations and intrusive thoughts,” says Lily Silverton, author of The Priorities Method. In other words, you’re not just emptying your mind, you’re organising it. The more specific you are, the more effective it is. Consider it a nightly ritual in mental decluttering.
Prioritise This by Lily Silverton
Invest in your bed
Slipping into fresh, beautifully made sheets? Priceless. “Your bedroom should be a place you actively enjoy spending time in,” says Dr Lederle. Whether it’s Nordic Knots’s bedsheets, Tekla’s classic blankets or The White Company’s goose-down pillows, investing in pieces that feel as good as they look can shift your entire relationship with bedtime. A third of our lives is spent in bed – it might as well feel amazing.
Take magnesium
“Magnesium has a naturally calming effect on the body as it supports GABA, the brain’s primary calming neurotransmitter,” explains nutritionist and Artah founder Rhian Stephenson. “As a result, it may help you fall asleep more quickly, enhance the amount of deep sleep you get, lower cortisol, and promote overall muscle relaxation.” A daily dose of 200-400mg can be beneficial, plus foods such as pumpkin seeds, leafy greens, nuts, seeds and beans are worth incorporating into your diet. Other slumber-inducing ingredients to look out for include valerian root and passionflower, both found in Inora Was It All A Dream?.
