Not being able to fall asleep when you want to is agonizing. In order to get a better night’s sleep, you need to perfect your sleep hygiene. This includes developing a regular sleep schedule, using your bed only for sleep and ditching electronics and caffeine before bedtime. Following these tips may also help you sleep easier:
Get Out of Bed
Lying awake in bed sends your body the wrong message, saying it’s okay to lie there and not sleep and your mind can get conditioned to that. If you’re unable to sleep for a 15-20 minute stretch, get up and out of the room and try something relaxing like reading or listening to soothing music.
Try Relaxation Techniques
A simple way to unwind is through breathing. Simply note the rising and falling of your breath and focus on parts of your body where you feel the slow inhales and exhales, whether it’s in the lungs, abdomen, or anywhere else.
Sometimes sleeplessness stems from worry. If your mind is consistently in overdrive at night, try scheduling a time during the day to write down what is worrying you and where you stand with it. This helps by putting your worries out in the open instead of keeping them in your racing mind. By systematically documenting your worries during the day, ideally, you’ll be less likely to fixate on them at night.
If your sleeplessness is frequent and impairing your daytime behavior, bring it up with your physician. When people start to feel like they’re worried about their sleep during the day, then it’s time for some guidance from a professional to help you sleep at night.