When you can’t sleep, it’s not nice, but lying in bed and becoming irritated won’t help. Here are five of the finest ways to help you get some shut-eye if you’ve been on the receiving end of a string of sleepless nights.
Sixty-eight percent of Americans(opens in new tab) have trouble sleeping at least once a week, but insomnia or another sleep problem may be the cause of your inability to sleep. If this is the case, make an appointment with a sleep physician to learn about your options.
Make sure you have the right mattress for your body type and sleeping posture, as an uncomfortable bed will keep even the best sleepers awake at night.
WHAT TO DO WHEN YOU CAN’T SLEEP AT NIGHT
1. Get out of bed and leave the bedroom
Sleep deprivation causes you to feel physically fatigued, which is the cruelest aspect of it. Getting out of bed may be the last thing you want to do when you can’t sleep, but it’s a proven training approach for dealing with insomnia.
Taking a 20-minute break in a separate room is the best way to get your mind off things. For example, you may read a boring book or fold the laundry.
You can try anything that helps you relax and fall asleep again, as long as it doesn’t put undue pressure on you. Schedules for sleeping and waking up can be helpful, but you should only go to bed when you are truly weary.
2. Do a body scan when you can’t sleep
When you’re tossing and turning all night, it’s remarkable how stiff and sore your body becomes. You can regain control of your body’s sensations by performing a body scan, another procedure utilized in the treatment of insomnia.
It’s also a great way to put your mind at ease about not being able to sleep. With practice, the more effective a body scan is; it can last from one to 30 minutes. On YouTube, this is one of the most popular sleep scans…
3. Practise mindful breathing for insomnia
The more time you spend lying in bed, unable to sleep, the more strongly you’ll associate that time with the inability to sleep. Breathe consciously by moving your body to a different part of the bed, and you’ll be able to get to sleep more quickly. In addition, because you’re still in or near your bed, you’ll begin to associate sleep with your bed again.
The exhale is when your body relaxes and tension leaves your muscles, and this is how you can practice mindful breathing.
According to Sleep Station(opens in new tab), ‘Focusing on the breath is helpful because it provides as an anchor — something you can turn your focus to at any time if you start to feel worried or carried away by bad feelings or worries. You can utilize this method to help you fall asleep.’
It’s easy to get started with these basic instructions:
Close your eyes and find a comfortable position to sit in.
- Take note of how the mattress feels to different places of your body.
- When you inhale, pay attention to how your chest and stomach rise.
- They will fall when you exhale, so pay attention.
- Take a deep breath in and slowly exhale it.
- Rest for a few minutes after completing this exercise.
4. Can’t sleep? Write down your thoughts
Psychologists advise people to set apart ‘worry time’ before to going to bed and to do so in a different room, but insomnia can be brought on by an overactive mind that wakes us up in the middle of the night.
Get out of bed and write down your to-do list fast on a pad. Keep the lights dim to prevent yourself from waking up even more. You’re processing them so they won’t keep you up at night by writing them down for tomorrow. Research supports the benefits of writing in bed to help you fall asleep when you’re having trouble staying asleep at night (opens in new tab).
5. Listen to a sleep podcast or white noise
When you can’t sleep in a dark, silent room, it can feel oppressive. The best sleep applications use a variety of ambient noises, including white, pink, and brown noises, to help you fall asleep.
Sleep podcasts, such as the highly rated Sleep With Me (available for free on Spotify(opens in new tab)), are another alternative. Nothing here will get your mind racing because the host, Dan Ackerman, has a low-key delivery and frequently shares stories from his own youth.
HOW TO SLEEP BETTER TOMORROW NIGHT
1. Create a relaxing bedtime routine
You’ll have a harder difficulty falling asleep if you don’t go to bed when you’re exhausted, and that could cause you to worry that you won’t be able to sleep. As long as you get up at the same time every day, your body will eventually learn how to sleep for longer periods of time.
Taking a warm bath or shower to reduce your core temperature (which helps your body sleep better) is just one of many things you may incorporate in a soothing bedtime ritual.
2. Double down on your sleep hygiene
You’ll get more restful sleep in the long run if you develop good sleeping habits. At Tom’s Guide, we stress the importance of excellent sleep hygiene, which includes the following suggestions:
- Avoid coffee, alcohol, and sugar at least three hours before going to sleep.
- Dim the lights in the evenings to let your body know that it’s time to relax before going to bed (helps with melatonin production)
- Remove all of the clutter from your bedroom, lower your bed, and open the windows to let in more fresh air.
- Put your gadgets away an hour before you go to sleep and don’t look at them during the night.
3. Make your bed the comfiest place for sleeping
Broken sleep is a sure sign of an uncomfortable bed. What kind of mattress do you need? If you’re looking for some guidance, we’ve put together a variety of tips, including one on best side sleepers’ mattresses (ideal for reducing hip pain). Additionally, there are health-related beds, such as cooling mattresses for overheating, to help alleviate the problem.
Not only does where you lay your head have an impact on how well you sleep, but so does the quality of your mattress. Why? Because your spine will be properly positioned and you won’t be hunched over if you sleep on the greatest pillow for your body and sleeping position. If you have trouble falling asleep because of anxiety, invest in a weighted blanket or a soft, breathable duvet.