30 Things to Do When You Can’t Sleep
Read a Good Book
a woman reading a book, Credits: pexel
Meditate and Practice Deep Breathing
a woman meditating, Credits: pexel
Choose a Comfortable Bedding and Change your Bedsheets Often
a comfortable mattress, Credits: pexel
Uncomfortable bedding can lead affect your sleep quality. A comfortable mattress can put you in a deep slumber. Change your bedsheets often.
Dim the Lights Before you go to Bed
a dim room, Credits: pexel
Light prevents the secretion of melatonin, the hormone that affects your circadian rhythms and tells your body it’s night time. So dim those bright lights.
Turn off Computer, Phone Screens
a man working on computer, Credits: pexel
The artificial light emitted by screens can disturb your body’s preparations for sleep by stimulating daytime hormones. Decrease your exposure by putting off TVs, phones, and computers at least an hour before bedtime
Minimize Disturbing Noises
Some outside noises like cars honking or a neighbor’s barking dog cannot be controlled. Use the sound of a bedside fan, a white noise machine to minimize outside noises.
Light candles and Adjust the Room Temperature
a dark smoothing place, Credits: pexel
Light scented candles for a good aroma. A dark, cool bedroom environment can lead to a restful sleep. Adjust the thermostat so that your bedroom’s temperature is between 60 and 75°F.
Heavy curtains, or an eye mask can block lights. Charge your phone and laptop outside the bedroom.
Follow a Sleep Routine
Try to stay on the same sleep-wake schedule, even on weekends.
Set Aside Some Worry Time During the Day
Every day, spend about 15 minutes addressing problems, so they don’t come up at night.
Keep Track of Your Sleep Cycle
Record how much and when you sleep, your fatigue levels throughout the day, and any other symptoms you have. Sleep-tracking apps can help with your recording efforts.
Adopt Healthier Habits
A healthy body equates to healthier sleep. Take good care of yourself overall with a balanced diet, exercise, and good stress relief, and you’ll have fewer worries come bedtime.
a woman smoking, Credits: pexels
Smokers commonly exhibit symptoms of insomnia — possibly because their bodies go into nicotine withdrawal during the night. So quit smoking.
Do Light to Moderate Exercises
a woman doing light exercise, Credits: pexel
Moderate aerobic activity can improve both sleep quality and quantity. It is advised to exercise at least three hours before bed so your body has enough time to relax before sleep.
Decrease Caffeine Intake
a cup of coffee, Credits: pexel
It’s tempting to reach for coffee when you’re tired after a poor night’s sleep, but drinking caffeine can make it harder for you to fall asleep at night, creating a vicious cycle.
Take a Powerful Nap
A good power nap enhances your creativity and memory! But avoid snoozing any longer than 20 minutes, which could steal time from your nighttime slumber cycles.
Spend Time in Natural Light
Increasing your exposure to natural light during the day promotes a healthy balance of that sleep hormone, melatonin.
Eat Healthy to Sleep Better
fresh fruits and vegetables, Credits: pexel
Magnesium and B vitamins are two nutrients that may help enhance your sleep. Foods high in magnesium include, almonds and cashews, spinach. Also eat foods like these, which are rich in B vitamins, leafy green vegetables, legumes etc.
Consume Natural Supplements
Valerian, tryptophan, and melatonin are three supplements used to promote sleep, but their effectiveness varies. You should consult your doctor before taking them.
Prep your Body for Sleep
Don’t jump straight into your bed after your last activity. Give your mind and body a chance to prep for sleep.
Try Listening to Music
a woman listening music, Credits: pexel
Other relaxation strategies — like yoga, deep breathing, and progressive relaxation — are also effective tools for promoting good sleep.
Avoid Large Meals Late in the Evening
A hearty meal, Credits: pexel
A big meal before bedtime could leave you too heavy to sleep. Might lead to chest burning like symptom. So eat light specially if it gets late at night.
Don’t Drink Alcohol Right Before Bed
Write a Journal or a Diary
a woman writing her diary, Credits: pexel
Try penning down your thoughts in your diary and keep the negative thoughts away. Try to plan your week ahead in advance.
Don’t try to sleep unless you’re really sleepy
Going to bed when you don’t feel ready for sleep is setting yourself up for failure.
DrinkSome Hot Chamomile Tea
Chamomile tea calms you down, Credits: pexel
This soothing tea has a calms down your brain. A cup or two could might lead to a better sleep.
Take a warm bath
A hot shower, Credits: pexel
Stepping from warm water into that pre-cooled bedroom will cause your body temperature to drop slightly. This temperature change triggers sleepy feelings by slowing down your body’s metabolic activity.
Sip Some Hot Milk
child drinking milk, Credits: pexel
Do a Few leg exercises
A few easy leg lifts, squats, or your leg exercise of choice can help divert blood flow to your legs and away from your brain. This can calm your mind, making it easier to sleep.
Imagine Yourself Sleeping Blissfully
visualise yourself sleeping, Credits: pexels
Imagine yourself drifting into a peaceful sleep while practicing deep breathing and progressive muscle relaxation.
Get Yourself Some Therapy
Cognitive behavioral therapy for Insomnia is a common technique. This therapy typically involves self-monitoring, mental strategies like developing positive thoughts about sleep, and creating an environment that helps you sleep better.