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A woman wearing a sleep mask lays in bed and stretches as she wakes up from a good night sleep.

How to Get Your Sleeping Pattern Back on Track

Have you been struggling with your sleeping pattern since the worldwide COVID pandemic began?

If so, you are not alone.

Insomnia and sleep struggle is difficult to live with at the best of times. However, with the global pandemic still in our midst, broken sleeping patterns have been an inevitable consequence of the trials many faces, along with anxiety, fear, and uncertainty (many of which are intertwined).

In regards to mental health during this time, there is no doubt that the struggle is real. It can be tough enough in waking life, but when you are tossing and turning in desperation to get to sleep, these problems are inflamed.

So, what can we do? How can we fix and reset our sleeping patterns to get back on track? Let’s explore this a little bit further.

Are You Staying Up All Night With Nightmares?

If nightmares are reoccurring, then this adds to the problem.

An increase in nightmares can be a reaction from those who are picking up on increased negative energy globally; it can also highlight underlying fears and anxieties that rise to the surface during sleep.

The problem is that when a subconscious mind believes it is going to be bombarded with distressing nightmares, the conscious mind will then do everything in its power to stay awake.

Thus the vicious cycle continues, with a body that is desperate to sleep but a mind that stubbornly refuses. It can be challenging to fix the cycle once it is broken, and the debilitating effects it has on our physical and mental well-being can be complicated to live with.

Make sure to read: Why Sleep is Just as Important as Healthy Eating & Exercise

How Do You Get a Good Night’s Sleep?

I’m sure by now you’re probably nodding and recognizing elements of yourself in this article; the question now is, what can we do to help ourselves?

The truth is, the way to help our own mind is by taking control of our own mind. It is easier said than done, but it takes a combination of will-power, self-discipline, and an ability to stay focused on the positives.

It also takes a lot of practice!

Ultimately, fixing a broken sleeping pattern is completely achievable, and the most important aspect is to believe you can do it - because you can!

Naturally, you will need help along the way. But if you find yourself waking up at three in the afternoon and not getting to sleep until six in the morning, or you find yourself waking up every few hours, read on and try the methods suggested in the article.

Whatever happens, don’t give up. It can take days, weeks, or months to reset a sleeping pattern but what is certain is that it can definitely be done.

How to Fix Your Broken Sleeping Pattern

1. Try Meditation Before Bed

Meditating throughout the day is highly recommended, but meditating before bed is essential to calming your mind and helping you to drift off into a sleep state.

This can be very difficult for those struggling with their sleeping patterns. One of the primary reasons the mind refuses to switch off is because of endless thoughts roaming round and round in it.

Trying to get control of these thoughts takes practice, but meditation can be beneficial. Sleep apps like Headspace or Noisli can help assist you in calming your mind before attempting to sleep.

Make sure to out some meditation apps as well: 8 Guided Meditation Apps You Have to Download

2. Put Electronics Away an Hour Before Bed

Blue light from laptops and phones can disrupt sleep and even point to certain health conditions. Research suggests links to cancer and heart diseases. Internal disruptions occur in the body when ignoring the sun’s sleep-wake cues. Some studies indicate disruption to melatonin (a hormone that helps regulate sleep) due to light from electronics.

It is best to be on the safe side and put electronics away at least an hour before bed.

Read a book, meditate, or write your thoughts down in a journal. Don’t watch Netflix, Youtube, or chat on social media. These keep your brain active.

Think about it: if you’re trying to get a toddler to sleep, it’s best to take the toys away from him and let him gradually wind down. Otherwise, if you let him play until bedtime, he’ll be too active to settle down to sleep.

3. Eat Melatonin-Rich Foods

It can be helpful to include melatonin-rich foods in your diet. As the hormone that helps to regulate sleep, including foods with melatonin in your diet, it can be a good way to help reset your body’s internal sleep clock and bring greater peace and balance to you.

Some melatonin-rich foods are:

  • Eggs
  • Goji Berries
  • Tart Cherry Juice
  • Nuts
  • Milk
  • Fish

Make sure to also read: The Important Link Between Food & Sleep

4. Try Earthing Sheets

Many believe that earthing helps to absorb the earth’s electrons in the ground into the body, which results in better sleep and reduced inflammation.

I can testify to the power of earthing sheets!

My sleep tends to break up quite badly around winter time, accompanied by frequent nightmares, and it is often a case of waking up every few hours or struggling to get to sleep at all. I decided to try an earthing sheet, and after the first night of using it, I slept all through the night and woke up feeling refreshed.

While the earthing sheet did not make a difference to the nightmares, it helped me get my sleeping pattern back on track and brought greater rest during sleep hours, providing me with more energy in waking life.

If you do choose to purchase an earthing sheet, make sure it is from a reputable company such as Rowland Earthing.

5. Engage in Nighttime Journaling

Journaling is something that can make a wonderful difference to your positivity levels. Remember, sleep issues are often linked to either underlying or exposed negative thoughts and energy.

Anxiety, fear, worry, distress, and other negative emotions can manifest in sleep problems.

When you journal, you are releasing these thoughts and emotions onto paper. Journaling involves letting your thoughts and feelings out via the written word and counteracting these thoughts with positive ones.

Journal prompts are designed to train your mind into manifesting more positive energy within. It can be a slow process, but with consistent practice, you will generate greater positive energy, which will help your sleep get back on track.

It’s Time to Get Your Sleep Back on Track

You can try some or all of these methods to help you get your sleeping pattern back on track, but the most important thing is to try.

Don’t fall into the trap of thinking that a broken sleeping pattern is something you have to put up with. You are in control of your mind and body; therefore, you have the power to reset your sleeping pattern. It will take dedication and hard work, but one thing is for certain: you can do it.

As time goes on, you will also recognize patterns and catch yourself when your sleeping pattern starts to be disrupted again. You’ll naturally grow more adept at dealing with broken sleep, and you will feel more confident in your abilities to tackle it.

Remember, no matter what is going on in the outside world, we all have the ability to take control of our minds and become the master of ourselves. Try these methods to help you fix your broken sleeping pattern.

Be persistent and determined and, above all, don’t doubt yourself.

Related article: Why Self-Care is Essential for Your Mental Health

Sarah Brownlee

Sarah Brownlee

Having worked as a teacher, a bartender, and even a private investigator, writing was something Sarah Brownlee just fell into, even though it had been her passion since she was a little girl. To date, she has written and published 3 Children and Young Adult fiction novels, ghostwritten for others, and... Read More

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