Buzz
After a long, exhausting day, you probably can’t wait to climb into bed and drift into a peaceful slumber – but what should you do when you're completely drained yet still can't sleep? It's known that everyone experiences sleepless nights at some point, but it can still be frustrating when it happens to you. Fortunately, there are a few tips that might help you fall asleep more easily. If these methods don't work, it could be a sign that you need to make some changes to your daily routine to help regulate your sleep/wake cycle.
Steps
Slow and deep breathing
Breathing exercises can help you relax. Try taking a long, slow breath in through your nose, hold it for a moment, then gently exhale through your mouth. By breathing slowly, you can regulate your heart rate and prepare your body for sleep. In fact, deep breathing can help you fall asleep faster and achieve deeper sleep.
- You can also try deep breathing exercises such as counting breaths or inhaling and exhaling for a certain number of counts.
Practice mindfulness meditation
Focus on your senses to stay present in the moment. Mindfulness meditation can help you avoid getting lost in endless thoughts, so try to focus on your surroundings as you prepare for sleep. Pay attention to the soft sensation of the blanket over you, the gentle breeze brushing your face, and the soothing hum of the fan. This will help you let go of your thoughts and slowly drift into sleep.
- Try practicing body scan meditation to become more aware of your senses. You can start by focusing on the sensations in your toes and feet, then relax. Move up to your legs, hips, abdomen, and continue upwards. Try following the guided body scan meditation introduced by MIT: https://medical.mit.edu/sites/default/files/body_scan.mp3.
Focus on one thing to help you relax
Concentrate on a word, phrase, image, or memory. Sometimes, we can't sleep because our minds are racing with endless thoughts. During these moments, try finding something soothing to focus on. You can choose a word to repeat quietly, like "calm" or "peaceful," or a phrase such as "I am relaxed and at peace."
- Visualization can also help you fall asleep. Imagine a peaceful scene, like sitting by a river, or focus on a moment when you felt truly relaxed, such as lying on your back watching the clouds float by. Think about what you experienced with each of your senses.
- At times, your mind may wander while you're trying to sleep. Just keep bringing your focus back to the peaceful words or images until you drift off to sleep.
Stretch and relax your toes 10 times
This tip can help you release tension in your body. The next time you're lying awake in bed, stretch your legs out in front of you, flex your feet, and try to curl your toes back toward your face. Hold this position and count to 10, then relax your feet and count to 10 again. Repeat this process 10 times.
- Stretching and relaxing your toes can help you feel more relaxed, making it easier to fall asleep. Additionally, focusing on the movement helps take your mind off any worries or stress.
- To relax your entire body, try a dynamic relaxation exercise of tension and release. After stretching your toes, you can move on to your legs, hips, buttocks, abdomen, chest, shoulders, arms, hands, and face. This exercise can help you relax enough to drift off to sleep.
Leave the bed if you haven't fallen asleep within 15-20 minutes.
Do something relaxing for a few minutes. Lying awake in bed not only makes you frustrated—it can also trick your brain into thinking you need to stay awake while in bed. Instead, get out of the bedroom and spend half an hour reading a book or listening to calming music. When you start to feel sleepy, return to bed.
- You could also watch something relaxing on TV, like a nature program, but don't get too absorbed—and definitely avoid watching a new episode of your favorite show!
- Similarly, don't pick up an exciting novel that will keep you on edge all night. A biography or an essay might be a better choice.
- If work-related thoughts are keeping you awake, try making a to-do list for the next day to clear your mind.
Take a shower or a bath.
Temperature changes can help you sleep better. You’ve probably experienced the wonderful relaxation of taking a warm shower or bath. However, it’s not just the warmth that helps you fall asleep. Warm water slightly increases your body temperature, which then drops when you step out of the bathroom, mimicking the natural cooling effect of a sunset. This can make you feel sleepier and help you drift off more easily.
Try herbal tea or warm milk
A warm drink can help you feel more relaxed. Brew a cup of herbal tea, such as chamomile tea, or have a warm glass of milk, or another beverage of your choice in place of milk. The routine of heating the drink and slowly sipping it can be quite soothing and assist in relaxation. Additionally, if there is something in your stomach, it may make you feel sleepier.
- There is some evidence suggesting that chamomile, beyond its soothing properties, may also act as a mild sedative, making it beneficial when you're trying to fall asleep.
Consider melatonin or magnesium supplements
Consult your doctor to see if these products are a good option for you. Melatonin is a natural hormone that helps regulate the sleep-wake cycle. Taking 1-3g of it about two hours before bedtime can help you fall asleep more easily. However, you should avoid taking it if you're pregnant, breastfeeding, or have conditions like high blood pressure, autoimmune diseases, seizures, or diabetes. If it doesn’t work, stop after 1-2 weeks. If it works, you can continue for up to two months.
- Magnesium supplements have been shown to improve sleep in elderly people suffering from insomnia, so they may be beneficial if you regularly experience sleep difficulties. However, it's essential to consult your doctor about the appropriate dosage. Taking too much may cause digestive issues like nausea and diarrhea and may interact with certain medications, such as antibiotics.
Reduce nicotine, alcohol, and caffeine intake
These substances may prevent you from sleeping well. Both nicotine and caffeine are stimulants that remain in your system for an extended period, which is why smoking and drinking coffee too late in the day can disrupt your sleep. You should avoid drinking coffee after midday, and if you smoke, try to quit. Additionally, while alcoholic drinks can make you feel sleepy, the sleep they induce tends to be restless. Therefore, limit yourself to no more than one or two drinks per evening if you want a restful night's sleep.
Establish a regular relaxation routine before bedtime.
Adhering to a consistent sleep schedule is truly important. By doing so, your body will learn when it's time to sleep and when it's time to wake up. In fact, you should try to go to bed and wake up at the same time every day, even on weekends.
- Spend 30-60 minutes winding down before sleep. Avoid using electronic devices, dim the lights, and engage in relaxing activities like reading, yoga, or taking a warm bath.
- Avoid heavy meals or spicy food right before bedtime, as these can disrupt your sleep.
- Avoid napping during the day, even if you didn’t sleep well the night before. Daytime naps can make it harder to sleep at night.
Create a comfortable environment in your bedroom.
A cozy atmosphere will help you fall asleep. Keep your bedroom dark and cool—use a fan and blackout curtains if necessary. Minimize noise or disruptions that may interfere with your sleep. However, many people find it difficult to sleep in complete silence, so you may sleep better with the sound of a fan, white noise, or soft music in the background.
- Relaxing scents, such as lavender, can also help you sleep better.
- Invest in soft and cool bedding—cotton is a great choice due to its breathability. If your pillow is lumpy or too flat, replace it with a new one.
Avoid working or watching TV in bed.
It's crucial to keep daytime activities out of the bedroom. The bedroom should only be reserved for sleeping and intimacy. If you need to use your bedroom for daytime tasks, try to limit those to a specific area, such as a desk placed away from the bed. This way, when you get into bed, your brain won't associate it with spreadsheets and bills.
- If there is a TV in the room, sit on a chair or beanbag to watch it, and remember to turn it off before getting into bed.
Exercise during the day.
Physical activity can help you fall asleep more easily at night. Even just a few minutes of exercise during the day can reduce stress. Just make sure to finish exercising at least 3 hours before bedtime—high adrenaline levels can make it harder to feel sleepy.
- Yoga is also a great way to move your body and relieve stress, making it a good option if you're struggling with insomnia.
Reduce or manage stress.
When you're stressed, it becomes harder to sleep. If possible, try to reduce your overall stress levels—take occasional breaks, use a schedule or planner to keep things organized, and learn how to say no when you're overwhelmed. However, it may be impossible to eliminate all stress from your life, so learning how to manage stress more effectively will be essential for better sleep.
- Everyone has their own way of relieving stress—you might enjoy yoga, meditation, running, gardening, baking, playing sports, or chatting with a friend. There's no right or wrong way, as long as you choose healthy physical and mental activities!
See a doctor if you need additional support.
A doctor can help you identify the underlying cause of your sleep issues. If you're struggling with insomnia and it's beginning to affect your daily life, talk to a doctor. You might have an underlying condition, such as sleep apnea or restless leg syndrome, or perhaps you're taking a medication that disrupts your sleep. They may also refer you to a sleep specialist to investigate what's going wrong.
