3 Ways to Manage Loneliness at Night

Table of contents:

3 Ways to Manage Loneliness at Night
3 Ways to Manage Loneliness at Night
Anonim

The long hours of the night can be very lonely especially for those who sleep or live alone, however nocturnal loneliness can plague anyone. While it's important to recognize the feeling of loneliness, you don't have to suffer in desolation all night. There are in fact several concrete things that will help you fill the nights and make them more pleasant.

Steps

Method 1 of 3: Keeping Busy

Cope With Feeling Alone at Night Step 1
Cope With Feeling Alone at Night Step 1

Step 1. Get moving

There are tons of things you can do to move your body and stop thinking about loneliness. Try exercising, dancing to your favorite song, jumping on the bed, or learning about karate on YouTube.

  • Physical activity promotes the release of endorphins, which cheer up and help remove the feeling of loneliness. Remember not to exercise just before bed or your mind and body will struggle to relax and prepare for sleep.
  • Doing something fun - like dancing with just your underwear on - is a perfect way to feel good and not alone!
Cope With Feeling Alone at Night Step 2
Cope With Feeling Alone at Night Step 2

Step 2. Look for inspiration

The night often brings out the most negative emotions, however, you can counter them by looking for the positives.

Read a book of inspirational quotes

Cope With Feeling Alone at Night Step 3
Cope With Feeling Alone at Night Step 3

Step 3. Let yourself be transported to another world

Read a book, watch your favorite movie or TV show, or spend time on the internet. All of these activities will make your brain focus on other things, taking away the feeling of loneliness. When you start feeling sleepy, go to bed.

Cope With Feeling Alone at Night Step 4
Cope With Feeling Alone at Night Step 4

Step 4. Go for a walk or drive

Sometimes, the best thing to do is get out of the house (if the weather permits). A few distractions and a change of environment is helpful in forgetting the feeling of loneliness. You may even meet someone you know or find out about something interesting.

Consider exploring new areas. For example, take a car ride to an unfamiliar part of the city or go for a walk in a new neighborhood. In this way, you will cure the loneliness and have new experiences at the same time distracting yourself even more

Cope With Feeling Alone at Night Step 5
Cope With Feeling Alone at Night Step 5

Step 5. Get informed

Experts recommend reading about loneliness to feel less alone. The more you are informed about loneliness and how common it is, the less alone you will feel.

Look for information online or books to keep on hand when you are feeling particularly lonely. A good example is Emily White's The Empty Room

Cope With Feeling Alone at Night Step 6
Cope With Feeling Alone at Night Step 6

Step 6. Focus on yourself

Understand that you are actually your best company. You don't have to be with other people or do exciting things; Sometimes, spending time alone is much more valuable than you think. Accepting being alone - and therefore loneliness - helps you feel less isolated.

  • When you happen to feel lonely, relax and close your eyes. Focus on your breathing and the sensations of each part of your body. Focus on yourself as much as possible and enjoy the moment.
  • This technique may not work for everyone. For some, relaxing and focusing on themselves when feeling lonely is more difficult and they prefer distractions - this is completely normal.

Method 2 of 3: Being with other People

Cope With Feeling Alone at Night Step 7
Cope With Feeling Alone at Night Step 7

Step 1. Connect with someone

Find a person you can talk to at any time - even at 2:30 a.m., for example your partner (if they sleep with you, just wake them up, or call them on the phone), or your best friend who may live nearby. to you or to whom you can send a message.

  • If it's not too late, consider calling someone who would greatly appreciate your calling, such as an elderly relative. Not only will you lift your morale, but his too!
  • When loneliness comes over you in the middle of the night and it's too late to call or visit someone, you can write an email or letter. Although nowadays we are used to connecting immediately with anyone, writing to a loved one in this situation is a great way to express your feelings and ideas - sooner or later they will receive the e-mail or letter.
  • Invite friends over to your home to watch a movie, have dinner or to spend time together. If you see a close friend or relative, invite them to stay the night too; Sometimes, knowing that someone is in another room is very comforting.
Cope With Feeling Alone at Night Step 8
Cope With Feeling Alone at Night Step 8

Step 2. Exit

One way to escape loneliness is to keep evenings busy before bed. This does not mean that you have to stay awake until dawn. Go to the cinema with friends, have a late dinner with a classmate or go for a drink with office colleagues - when you get home, it will be time for bed and you won't have time to feel alone.

  • If you don't feel like going out, try to force yourself: it is precisely when you feel down in the dumps that you have to leave the house.
  • If you are very reluctant to go out, try to find a compromise: instead of working hard for the whole evening, tell your friends that you are free to go for an aperitif, but that you will not be able to stay out all evening. When you are in the company, you will notice that you will feel much better than expected and will want to be out for longer.
Cope With Feeling Alone at Night Step 9
Cope With Feeling Alone at Night Step 9

Step 3. Join a group

Dedicating yourself to activities / lessons that you can't wait to do in the evening is useful to remove the feeling of loneliness and can give a sense of structure to the evening. While you are unlikely to find groups that gather at two in the morning, there are still plenty of activities you can do during the evening, such as yoga, tai chi, sewing and painting.

Search for new people who share your interests on dating websites

Cope With Feeling Alone at Night Step 10
Cope With Feeling Alone at Night Step 10

Step 4. reciprocate

When you feel down it's easy to focus all attention on yourself. However, this attitude can increase negative feelings. If you focus on the outside instead, you will distract your thoughts from loneliness and do good at the same time.

  • Volunteer at nursing homes, kennels, or other organizations in your area.
  • Consider visiting the elderly in retirement homes or the sick in hospitals, or if you have relatives segregated at home, go and visit them.

Method 3 of 3: Falling Asleep Alone

Cope With Feeling Alone at Night Step 11
Cope With Feeling Alone at Night Step 11

Step 1. Establish a sleep routine

Going to sleep and waking up at the same time each day helps your body fall asleep more easily, so you'll feel less stressed when you're in bed. Establishing a new routine may take a few weeks, so don't worry if things don't work out right away.

Going to sleep early when there are still noises outside helps you feel less alone

Cope With Feeling Alone at Night Step 12
Cope With Feeling Alone at Night Step 12

Step 2. Relax before bed

Before going to sleep, limit the use of television and smart phones to allow the brain to relax.

  • Other techniques for relaxation include: meditation, breathing exercises, visualization and structured muscle relaxation.
  • You can also read a book with soft lighting, do crosswords or listen to relaxing music.
Cope With Feeling Alone at Night Step 13
Cope With Feeling Alone at Night Step 13

Step 3. Don't force yourself to sleep if you can't

Trying to fall asleep when you can't increase anxiety and make sleep more difficult. Instead, try to get up, go to another room and do relaxing activities. This way, you will be able to relax and be ready for bed.

Cope With Feeling Alone at Night Step 14
Cope With Feeling Alone at Night Step 14

Step 4. Pay attention to the light

In general, you sleep better at night if you are exposed to sunlight during the day. Also try to reduce the lights in your room at night as they make sleeping more difficult.

If you do not have blackout curtains or if you cannot close the blinds, consider the idea of buying an eye mask, which you can find in many stores and online inexpensively

Cope With Feeling Alone at Night Step 15
Cope With Feeling Alone at Night Step 15

Step 5. Don't take naps during the day

If you give up your mid-afternoon siesta, you will be more tired in the evening and it will be easier to fall asleep quickly - so you will have less time to feel lonely and stressed out in bed.

Cope With Feeling Alone at Night Step 16
Cope With Feeling Alone at Night Step 16

Step 6. Put some background noise in your room

Put on some ambient music or white noise. Many people find natural sounds, such as the sounds of waterfalls or the rainforest, relaxing.

  • These sounds are available on radios or applications for phones, tablets and computers.
  • If sleeping alone increases the feeling of loneliness, try turning on the television at low volume. Noise from television can have a relaxing effect. If possible, tilt the screen away from your view to limit exposure to light. The light in the bedroom does not facilitate sleep.

Advice

  • A person can be alone without being isolated; in many cases, loneliness is a choice, for example, if you want to read a book, take a nap or watch your favorite show in peace. On the other hand, one suffers from loneliness, when one feels sad to be alone. Understanding the difference is very important.
  • Loneliness can affect the rate of obesity and blood pressure (up to 30 points) and lead to insomnia, therefore, it is important to deal with constant feelings of loneliness before they become too intense.
  • About 10% of Americans suffer from chronic loneliness.
  • We all feel lonely at times, even if we are surrounded by other people. It's natural to have ups and downs, not to be too hard on yourself!
  • Read a good book, or if you want to do something different, watch your favorite movie or fun TV show.

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