15 Things To Try When You Can’t Sleep
1. Make yourself comfortable – For good sleep everything in your bedroom
from temperature to bed-sheets should be absolutely perfect to your
preference. Wear the most comfortable, clean sleeping clothes you have.
2. While you sleep, make sure there is total darkness in the room. If
you cannot sleep in total darkness make or buy a sleep mask and wear it.
3. Managing noise is important. Silence is best for quality sleep
however many enjoy white-noise machines or Apps that produce soothing
sounds while you sleep like falling water, crickets, waves, or breezes.
4. Take a warm and relaxing bath before going to bed. Bathing before
sleeping refreshes the mind and body while giving you a clean feeling
and removes stress.
5. Try to read something before going to bed, something un-exciting is
better.
15 Things To Try When You Can't Sleep
6. The way we breathe influences the quality of our sleep and relaxation
levels. Studies show that deep breathing helps you relax and induces
sleep. Breathe at a rate of six times per minute to speed up the
sleeping process.
7. Fresh bed linens are great for going to sleep. This technique is
especially beneficial after bathing. Fresh linen sheets give a cozy
feeling and promote sleep, soft fabric is ideal. You can try a sachet or
spray between washes.
8. If you just can’t fall asleep stop trying so hard, let it come on its
own. Try to involve yourself in something else and divert your attention
and try to sleep again later. Usually the results are better than earlier.
9. Make a schedule for going to bed and stick to it. Go to sleep at the
same time every day, with weekends being no exception. Changing sleeping
time daily disturbs the routine and detracts sleep.
10. Keeping a separator between your legs is a good way to go to sleep
faster. Pillows reduce leg pain from daily walking and relaxes leg muscles.
11. Do not eat close to bedtime. Studies prove eating right before bed
requires activity in your body for digesting food which keeps you from
the relaxation required for sleeping.
12. Remove gadgets from your bedroom including television. Keeping a TV
in your bedroom makes it hard to resist watching it and the time that
you should spend sleeping you spend watching TV.
13. Keep serious conversations for another time. Serious conversations
often have serious aftermath and lead to stress. Keep such things for
daytime and enjoy light and relaxing activities before bed.
14. Many people sleep during the day especially on weekends and
holidays. If we sleep during the day time, our bodies’ sleep routine
gets disturbed and we find it difficult to sleep at night. This excludes
those who work nights, reverse it.
15. Meditation can be useful for getting you a good night’s sleep.
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