There are quick answers on what to do when you can’t sleep. You can successfully fall asleep in a matter of minutes if you use the appropriate technique. Relaxation is a key to getting to sleep easily. According to research, the relaxation response1 is a physiological process that benefits the body as well as the mind.
The relaxation response can help you go to sleep soundly by lowering tension and anxiety2. Our step-by-step instructions include tested relaxation techniques that could aid in the treatment of insomnia and other sleep issues.
Experts highlight that while practice makes perfect, mastering these skills can take some time. Even better, you may tweak these techniques over time to make them effective for you because they are adaptable.
What To Do When You Can’t Sleep
*A few straightforward suggestions will ensure that your body and mind are ready to fall asleep quickly before you even get into bed:
*Spend at least 30 minutes relaxing before going to bed. This is the perfect time for relaxed activities like reading and mild stretching.
*Avoid using laptops, phones, and tablets close to your bed since they might stimulate your brain and make it difficult to fall asleep.
*Make sure you are dressed comfortably, and dim the light to aid with eye relaxation.
*Make sure the temperature in your bedroom is comfortable. The better, the cooler.
*Think about a perfume that promotes relaxation, such as lavender essential oils.
*Before going to bed, stay away from large meals, spicy foods, caffeine, and alcoholic beverages.
*Incorporating essential sleep principles will help you fall asleep and avoid major sleeping issues beyond the short run-up to bedtime.
*Maintain a regular sleep routine and wake up at the same time every day, including on the weekends. Your internal clock is adjusted and trained as a result, leading to more consistent sleep.
*Schedule time for exercise: Better sleep is one of the numerous ways that regular exercise helps the body.
*If you have trouble falling asleep, start keeping a sleep journal to spot patterns that might be interfering with your nighttime slumber.
*Visit a physician: It’s critical to consult a doctor if your sleep issues are serious, persistent, or getting worse so they can work with you to find the root of the issue and suggest the best course of action.
