Do you toss and turn for hours because you just can’t go to sleep? Here are the Things to do When You Can’t Sleep, If you’re like the 68% of Americans who have trouble sleeping at least once a week, you know how frustrating it can be tossing and turning in bed without being able to go to sleep.
Not only is it unpleasant to lie awake at night, but it may also negatively impact your mental health and productivity the following day. This is true whether you have a physical problem that prevents you from sleeping or if you simply need your brain to calm down and relax.
So, how do you deal with insomnia? If you’re having trouble sleeping, here are some frequent causes and some solutions we’ve found to be effective.
It’s important to investigate the causes of sleeplessness. Is it anything you can put your finger on, like how hot you are or how much your back hurts? Is it the result of too much mental activity, such as using a computer or smartphone before bed, stress, or a major life change?
Here are 9 things to Do When You Can’t Sleep;
1. Wait 30 Minutes
According to Michael Perlis, Ph.D., head of the University of Pennsylvania’s Behavioral Sleep Medicine Program, if you’ve been attempting to fall asleep for a long without success, you may want to allow yourself about half an hour to regroup before trying again.
Get out of bed and go to a different room in the house to do something calming, Things to do When You Can’t Sleep are yoga, reading, or journaling. You may look forward to sleeping on the chilly side of the pillow by the time you go to bed again.
2. Please maintain a cool, dark, and comfortable environment.
The Best Things to do When You Can’t Sleep, Make sure your bedroom is cold and dark before bedtime for a restful night’s sleep. It has been shown via studies that a temperature range of around 60–67 degrees Fahrenheit is most conducive to restful sleep (15 to 19 degrees Celsius).
It’s also important to eliminate any sources of light (like a smartphone screen) that can prevent you from entering REM sleep. Consider installing a glowing light in your bedroom as a means of easing into a restful night’s sleep.
3. You Should Try a New Sleeping Position
The most comfortable sleeping position, whether it’s on your stomach, back, or side, might be difficult to abandon. Trying a new sleeping position may help you get some shut-eye if you’re having trouble dozing off.
Only 7% of the population sleeps on their stomachs, whereas over 55% sleep on their sides and 38% sleep on their backs. There may not be a “perfect” way to sleep, but you may give yourself the best chance of rest by choosing a pillow that works with your preferred posture.
4. Sleep Solo
The temptation to snuggle with your furry buddy as you sleep is real, but research from the Mayo Clinic found that pet owners actually had more frequent awakenings throughout the night. Instead, Things to do When You Can’t Sleep is snuggle with your pet before sleep, and then have them go to their own dog bed so you can get some rest.
5. Relax with some yoga.
Turning over in your sleep might cause feelings of uneasiness. Yoga for sleep is a terrific technique to refresh your mind and body and get some shut-eye when this happens.
Things to do When You Can’t Sleep is yoga before bed doesn’t need you to be a human pretzel, and recent research indicated that combined resistance training and stretching before bed led to substantial improvements in chronic insomnia sufferers. Child’s pose (Balasana) and other gentle yoga postures may help you unwind and let go of stress in as little as five minutes, allowing you to drift off to sleep more easily.
6. Give Mindfulness a Shot
When you can’t sleep, practicing mindfulness might help you relax your muscles and ignore distracting thoughts. Health benefits associated with mindfulness practice include decreased anxiety, improved stress management, and enhanced relaxation.
7. You Might Want to Keep a Journal
Tired yet wide awake because your thoughts won’t stop racing? Writing in a notebook may help. Writing down your plans for the next day in a diary before the night has been shown to help people go to sleep much more quickly. If you’re having trouble falling asleep and find yourself counting sheep, try spending five minutes writing out a detailed to-do list for the next few days.
8. Don’t Forget to Breathe
Things to do When You Can’t Sleep like Introspection and breathing exercises might help you relax and drift off to sleep if you’re having difficulties dozing off. One technique for this is practicing regulated breathing, which is taking many long, slow breaths to induce a state of relaxation.
The 4-7-8 breathing technique, advocated by the University of Arizona clinical professor of medicine Dr. Andrew Weil, may be used to alleviate sleep anxiety by focusing on anything other than your body’s internal processes.
If you have trouble falling asleep, try the 4-7-8 method:
- Gently let out all of your air until your lungs are totally empty.
- Take a deep, four-second breath through your nose.
- It will only take you seven seconds to forget to breathe.
- Wait eight seconds between breaths.
- At a minimum, give this technique a four-time spin.
9. You Might Want to Try Melatonin
The sleep-inducing hormone melatonin is produced by the body. If you have difficulties getting to sleep or staying asleep, The last thing to do When You Can’t Sleep you may want to try taking a melatonin sleeping tablet that you can get without a prescription.
The pineal gland in the brain converts serotonin into melatonin according to your circadian rhythms. Raised melatonin levels have been shown to reduce blood pressure and core temperature, two factors that may make you feel more sleepy. The time it takes for melatonin sleeping tablets to take effect varies depending on a number of variables, including the user’s age, coffee consumption, light exposure, body size, and smoking habits.
Soft ambient noises, such as those from a running stream, heavy rain, or an air conditioner, have been found to enhance sleep quality and help individuals fall asleep up to 38% quicker. However, sleeping pills should be a last choice since you may not want to develop a tolerance to them.