Do you at times wake up in the middle of the night wide awake and are unable
to fall back to sleep?
Some reasons why a person might wake up in the middle of the night and
is unable to fall back to sleep are due to stress, anxiety, insomnia,
and high blood pressure. It is suggested to not utilize electronic devices
to help you fall back to sleep due to this form of activity actually keeps
your brain active, causing you to stay awake longer.
A simple technique that has been found to help relax a person enough to
fall back to sleep is a shorthand progressive relaxation procedure in
five short steps.
- Curl both fists, tightening biceps and forearms. Relax.
- Roll your head around on your neck clockwise in a complete circle, then
- Wrinkle up the muscles of your face like a walnut: forehead wrinkled, eyes
squinted, mouth opened, and shoulders hunched. Relax.
- Arch your shoulders back as you take a deep breath into your chest. Hold.
Relax. Take a deep breath, pushing out your stomach. Hold. Relax.
- Straighten your legs and point your toes back toward your face, tightening
your shins. Hold. relax. Straighten your legs and curl your toes, simultaneously
tightening your calves, thighs, and buttocks. Relax.
Repeat each procedure at least once, tensing each muscle group from five
to seven seconds, and then relaxing from 15 to 30 seconds.
You can find more ways to help fall asleep or reduce other symptoms by reading
The Relaxation and Stress Reduction Workbook by Martha Davis, Elizabeth Robbins Eshelman and Matthew McKay.
Anne K. Carlsen is a Provisional Clinical Social Worker (PCSW) in the Campbell County
Kid Clinic. The Kid Clinic is a school-based pediatric clinic in Gillette, Wyoming.
The medical clinic serves children ages 2 weeks to 18 years old; and counseling
services for children 4 years old to 21 years old. It is located at 800
Butler Spaeth Rd., across from St. Matthew’s Catholic Church in
Gillette, Wyoming. The Kid Clinic is open Monday-Friday from 8 am-5 pm.
For more information, call 307-688-8700 or visit
www.cchwyo.org/kidclinic. The Kid Clinic is a collaborative effort between Campbell County Health and
Campbell County School District.