Ten Bulls compiles the most effective steps to take when you can’t fall asleep.
Have you ever climbed into bed and just lay there, for what feels like an eternity? You’re tired and you want to sleep, but you can’t. Your mind still racing, and so you toss and turn in frustration.
It’s an annoying, yet all too familiar experience, that affects the quantity and quality of our sleep. Then we pay the price with tiredness, fatigue and brain fog the next day.
Falling asleep can be difficult when we’re overstressed during the day and overstimulated at night, but with a few simple practices we can all fall asleep easily and get the full rest we need.
Here’s what to do when you can’t fall asleep:
Stop trying
Trying to get to sleep and feeling frustrated that you’re not, doesn’t help. In fact, it makes you more anxious and alert. Lying awake in bed for too long can create an unhealthy association between your bedroom and wakefulness.
If you get into bed and can’t fall asleep after 20 minutes of lights out, go to another room in your home to do something relaxing, such as meditation, journaling, reading a book, or listening to soft music. Allow yourself to unwind slowly and when you feel a wave of sleepiness come over you, return to bed.
Place all devices in another room
TV’s, laptops, tablets and phones offer constant temptation and stimulation, so are best kept out of sight and out of mind. Be quite disciplined about turning your devices off 1-2 hours before bed time, and place them somewhere safe in another room.
This will also help to reduce the amount of electromagnetic radiation you are exposed to during the night.
Darken your bedroom
Many people are sensitive to light and struggle to get to sleep because their room is simply too bright for them. Whether it’s light from devices on standby, or coming in through a bedroom window, it’s often enough to prevent/disrupt sleep.
Your bedroom should be as dark as possible overnight. An eye mask can help, but a total blackout is ideal.
Cool down
The body needs to cool down by 1-3 degrees to fall and stay asleep, so remove any layers and pieces of clothing that are keeping you warm. You may need a lighter duvet or sheet in the summer, and to expose parts of your body to allow proper cooling. For example, putting your feet out, or one half of your body.
Focus on deep breathing
There are many deep breathing exercises that help to quiet the mind and promote relaxation. Slow, deep breaths reduce alertness and allow the nervous system to relax – which brings down heart rate, blood flow and brain activation.
Try any of the following techniques:
- Body Scan Meditation
- Mindfulness Meditation
- Progressive Muscle Relaxation
- Non-Sleep Deep Rest (NSDR)
A checklist for high-quality sleep
Here’s a checklist that will help you to fall asleep and stay asleep through the night:
- Turn devices off 1-2 hours before bed
- Dim the lights in your home to signal it’s nearing bed time
- Unwind with a soothing activity of your choice such as a hot bath, stretching, reading, journaling, or listening to soft music
- Do a deep breathing exercise of your choice
- Turn the lights out at the same time every night
- Keep the bedroom cool, quiet and in total darkness throughout the night
- Wake up at the same time every day
- Get 5-10 minutes of sunlight within the first hour of waking up
- Exercise and spend time outdoors during the day
Solid sleeping habits will ensure you get plenty of quality sleep, recover optimally and feel energetic during the day. There’s nothing complicated, expensive, or magic here, it’s just a matter of getting the basics right on a consistent basis.
Get to the root of sleeping problems
If you not being able to fall asleep is a regular occurrence, it would be wise to do a little sleep audit. Examine your lifestyle habits (especially those around bedtime) and try to identify which ones could be making it difficult to sleep at night.
Consider the following:
- Am I suffering with stress and anxiety?
- Am I worried about something in my life?
- Am I pushing myself too hard?
- Am I getting enough exercise?
- Am I getting enough sunlight during the day?
- Am I drinking caffeine too late in the day?
- Am I eating a large meal close to bed time?
- Am I overdoing screen time/using devices in bed?
- Am I giving myself 1-2 hours to wind down before sleep?
- Am I dimming the lights in my home for the last few hours of the day?
- Am I doing something quiet and relaxing before I get into bed?
- Is my bedroom dark enough?
- Is my bed cool enough?
- Is my bed comfortable?
- Are there any noises/environmental factors that are keeping me wake?
Improving sleep hygiene will help the majority of people to get a full nights rest on a consistent basis, but for those with an underlying health condition, consulting your GP or a specialised sleep clinic is advised.
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Featured Image: @gaellemarcel
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