Over the past few years, I’ve had to find ways to take back control of my sleep. Bad sleep can tank my day, leaving me grumpy and drained. After plenty of trial and error, I’ve nailed down a technique that works like magic for me—and it might just work for you too!
When I wake up in the middle of the night and can’t fall back asleep, I’ve learned it’s often because my nervous system—or some inner part of me, like an “inner child”—is unsettled. This triggers a whirlwind of racing thoughts and physical stress, each feeding the other in a vicious cycle. More thoughts ramp up the tension in my body, and more tension sparks even more thoughts.
The key? Connect with what’s going on inside you. Here’s how I do it with two simple but powerful techniques:
Tune Into Your Inner Self: Picture your body as an inner child needing care and comfort. Gently talk to this part of yourself, offering acceptance for whatever it’s feeling—anxiety, stress, anger, or sadness. Be kind and compassionate, like a loving parent. The moment you show this part some love, you’ll likely feel the tension start to melt away.
Master a Calming Breathing Pattern: Pair the above with slow, steady nose breathing. Try this rhythm: inhale for 4 seconds, exhale for 7 seconds, and gently hold your breath for 8 seconds. Repeat and find a natural flow. If you can comfortably extend the exhale or hold, go for it—the exact timing is flexible, so make it your own.
Finally, take a mental stand: tell yourself, “I’m here for you, and I’ll focus on breathing, even if I’m awake all night.” Mean it. Fighting that restless part of you won’t help you sleep anyway. Instead, use this moment to practice self-compassion. When you do, you’ll likely drift back to sleep faster than you expect. This approach is my go-to, and it works like a charm.
Give it a try and let me know how it goes! 😊