There’s a lot that might keep you awake at night: worry, stress, excitement, job concerns, travel, or even the current season of your favorite program. Having trouble sleeping on occasion isn’t cause for concern but if restless nights are a regular occurrence for you, you may need to make some modifications or consult a medical expert. Here are some simple things to try if you’re having trouble sleeping.
Shift the Focus
When you can’t sleep, try to shift the focus by concentrating on staying awake. It is said that if you go to bed and try to push yourself to sleep, your chances of success are not great. You might instead use paradoxical intention. Rather than forcing yourself to sleep, this method entails attempting to stay awake. It’s based on the premise that forcing yourself to go to sleep causes stress and worry, which prevents you from relaxing and sleeping. Although the evidence is conflicting, several studies have shown that people who use this approach fall asleep faster.
If you suffer from sleeplessness, you may also be prone to clock-watching. This conduct could make you worried about not being able to sleep. Remove the clock from your room if at all feasible. If you need an alarm in your room, you can set your clock so that you don’t have to look at it when you are trying to fall asleep or if you wake up in the middle of the night.
Do Something You Enjoy
Music has been shown to increase sleep quality considerably. It has even been used to treat insomnia and other persistent sleep disorders. Studies have shown that those who listen to soothing music before bed are able to sleep more restfully and deeply. If you don’t have access to peaceful music, filtering out any noise may help you fall asleep sooner and sleep more soundly.
While most sources may recommend you limit technology use if you are trying to fall asleep, it could prove useful in certain cases. Sometimes all you need to get rid of sleeplessness is a good movie or TV show or mindless scrolling on social media.
Adjust Your Sleep Environment
If you really do need to get your shuteye, maybe you need to consider your sleep environment. Making a sleep schedule that you can stick to can be very helpful. Choose a bedtime and a wake-up time that will allow you to get the recommended amount of sleep each night. If you must nap, keep it to a minimum and do not take a snooze later in the day. Relax and unwind by taking a bubble bath, coloring, writing in a journal, painting, reading, stretching, or doing a puzzle.
Create a comfortable sleeping environment. Dark, chilly, comfortable, and quiet should be the characteristics of your bedroom. A medium-firm comfortable mattress has been demonstrated to improve sleep quality while also preventing sleep disruptions and muscle pain. Although personal preferences have a factor in sleep position selection, the side position appears to be associated with better sleep quality. It’s also important to consider the quality of your pillow as this may impact your neck and back. Orthopedic pillows may be better for sleep quality than feather or memory foam pillows, according to some studies. Additionally, using a weighted blanket can help you sleep better by reducing physical stress. Finally, the fabric of your bedclothes can influence how well you sleep. You should wear soft, comfortable clothes that allow you to maintain a comfortable temperature throughout the night.
If you didn’t turn off all the lights and sounds before going to bed, do it now. Noise outside the home can easily distract some people, and silence can be unpleasant for others. To help you fall asleep, you may want to use white noise or a sound machine. Increase or decrease the temperature in your room. The ideal sleeping temperature, according to the National Sleep Foundation, is between 60- and 67-degrees Fahrenheit.
Try Something You Least Enjoy
If you are still struggling to sleep, why not get up out of bed, breathe deeply, and do something low-key or boring? Organize your junk drawer, fold laundry, rearrange your bookshelf into alphabetical order, or check the classified ads. Think of the least stimulating chore, and even just thinking about that task may be enough to put you to sleep!
Some folks have no trouble sleeping. Many others, on the other hand, have a tough time falling and staying asleep throughout the night. Sleep deprivation can cause harm to numerous aspects of your wellbeing, including concentration, memory, emotions, and a variety of biological systems.
Making lifestyle adjustments alone isn’t always enough to enhance sleep quality and help you receive the rest you need. If you’re having trouble falling asleep, waking up during the night, or getting poor quality sleep, you may need to see a doctor.