It’s no secret that getting good sleep as a caregiver can feel impossible. Even on the nights when you have a chance to rest, stress and worry can keep your mind racing. And if you’re waking up frequently to help the person you’re caring for, a full night’s sleep is a distant dream. But sleep is essential for your health and well-being, and a lack of it can quickly lead to burnout.
Fortunately, there’s a simple, drug-free technique that could help. This blog describes an old technique used by the U.S. Army to help soldiers fall asleep quickly, even under difficult circumstances. It’s free, doesn’t require any special equipment, and only takes about two minutes to complete.
Does it really work?
The technique is reported to work for 96% of people who tried it for six weeks. This six-week timeframe is key, as it may not work instantly. The writer of the article we found, Michael Grothaus, tested it for the full six weeks and found it was a success.
He noted that it took about a week of using the technique before he started falling asleep within a few minutes. After that, it didn’t work every single time, but by the fourth week, it worked most of the time. He also found that one of the visualization exercises worked better for him than the other, so it’s a good idea to experiment and find what works best for you.
Since it only takes two minutes, costs nothing, and is drug-free, it’s definitely worth a try. Compared to sleep medications, which can have negative side effects, this method is a safer bet. Just be sure to give it a fair chance by trying it for the full six weeks to see if it works for you.
How to Use the 2-Minute Sleep Technique
This technique was designed to help soldiers fall asleep in “less than ideal” conditions and focuses on muscle relaxation, breathing, and visualization.
Here’s how to do it:
Set the stage. Before you start, make sure you’re sitting on the edge of your bed with only a soft bedside light on. Silence your phone and set your alarm for the morning.
Relax your face. Start by scrunching up your facial muscles, then slowly let them loosen. Your tongue should relax naturally.
Release tension in your upper body. Let gravity pull your shoulders down toward the floor, then let your arms dangle, one at a time.
Breathe and let go. As you continue to breathe in and out, listen to the sound of your breath. With each breath, let your chest relax, followed by your thighs and lower legs.
Clear your mind. Once your body feels loose and relaxed, try to clear your mind for 10 seconds. If thoughts pop in, just let them pass. Focus on keeping your body feeling loose and limp.
Visualize. Now, picture one of these two scenarios: 1) lying in a canoe on a calm lake with clear blue skies above, or 2) lying in a soft hammock, gently swaying in a pitch-black room. If visualization isn’t for you, repeat the mantra “Don’t think, don’t think, don’t think” for 10 seconds.
Going through these steps should take about two minutes. After you’re done, lie down, turn out the light, and hopefully, you’ll drift off to sleep within minutes.
We hope this information is helpful to you in the important work you do as a family caregiver.
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