Lesson planning, teaching, attending extra curricular activities, preparing meals, and cleaning house, are just a few of the many day-to-day tasks we, as educators, face each week. My mind begins to go into hyper drive and I find myself waking up at all kinds of early morning hours, not being able to return to that blessed sleep I was enjoying. Do you have this happen to you? I certainly hope it does not, but if it does, I’d like to offer a bit of encouragement and some ideas that I hope will help. 🙂
Stop watching all electronic devices 30 minutes before you go to bed. Your brain needs time to calm down and stop processing. I have been told that if you get in the routine of resting your brain from electronic devices before bedtime you will be able to fall asleep faster and stay asleep.
Try to stay in bed. This is difficult for me because I just toss and turn. I have found that if I do this breathing technique such as I will describe to you, helps me. With your mouth closed, place your tongue on the roof of your mouth and breathe in quickly. Hold your breath for 7 seconds and slowly exhale for 8 seconds. Repeat this several times and this should put you to sleep. If, after a few minutes, it isn’t working, repeat. Don’t get caught up in how many seconds you have to hold your breath, exhale, etc. That might keep you awake. lol
Do not turn on your computer. According to Web MD, one study shows “that the bright light of a computer screen may alter the body’s biological clock and suppress the natural production of melatonin that’s critical to the normal sleep-wake cycle.”
Be quiet. If you still find that you are awake, get up and either sit in the dark or turn on a soft glow light; play some instrumental music and spend a few minutes just being quiet. I enjoy the following You Tube musicians: DappyTKeys or Peder Helland. Every time my brain wants to rush off in a different direction, I force myself to just listen to the music and be still. I don’t write lists, think about the day, or anything else because my brain will keep me awake! I find it extremely helpful to pray and thank God for all of my blessings.
Take a power nap. If all else fails, and you were not able to fall back to sleep, take a 15-minute afternoon nap. If you have little ones that take an afternoon nap, set the timer and take a quick nap yourself or at least rest. You can let your older children have quiet time too because they need it as well. Reading a book, completing a puzzle, coloring, drawing, or listening to classical music are some things your children can do while you recharge. My normal routine 4-5 times a week is to take a power nap. This is just enough to give my brain and body a reset and the energy I need to finish my day.
Hopefully, trying some, or all of these things, will help to set your mind at ease, cause you to rest peacefully and wake up refreshed.
Have a great week!