Unable to Fall Asleep? Try These Tips
Whether you’re stressed, excited, or simply replaying your day, use these tips to help quiet your racing mind — before thinking too much at bedtime becomes a habit that’s too intense to stop on your own.
Ditching Devices for Better Sleep
Sleep doctors have been telling you for years to stop using smartphones, laptops, and tablets right before bed — for good reason. Not only does the light from electronic screens mess up your melatonin production, but smart devices can also heighten anxiety and worry if you’re reading stressful news. This habit makes the cycle of ruminating about bothersome or unpleasant news that much worse. The apps, websites, and news you’re reading on such devices are actually designed to keep you and your brain engaged, which can be a detriment to sleep. To protect your shut-eye, switch off your devices at least one hour before bed. Experts also recommend keeping screens and devices out of the bedroom.
Scheduling Worry Time
Just as you schedule time to see friends or get a massage, you can do the same with your worries. Schedule 15 to 30 minutes a day, at least one to two hours before bed, to write down those worries. In addition, create at least one action item you can do to help deal with the issue. Thinking through those potential stressors earlier in the day should help ease how much you worry about them when your head hits the pillow. Ideal sleep depends on creating routines and schedules, and this is no different.
Powering Down Your Brain
Most people assume that sleep is like breathing: Your body will just do it. Not true. Modern-day living has created so much stimulation during the day that brains now operate at warp speed. If you don’t give yours time to rest, it’ll continue going at that speed at bedtime. At least 30 minutes before you go to bed, start your preparations and then do something relaxing like listening to music or reading. Keep it consistent, and you’ll train your body to expect sleep after that relaxation period.
Keeping a Gratitude List
Now that you’ve dumped your worries, replace the void where those negative thoughts once lived with positive ones by starting a gratitude journal. Studies show that keeping a gratitude journal has a positive impact on perceived stress, which is sure to help you sleep better at night. The impact of those positive thoughts is greater when you write them down. So try spending a few minutes each night listing three to five things you’re grateful for.
Practicing 4-7-8 Breathing
You’ve heard how deep breathing can help combat stress, but it can also help you fall asleep. In order to sleep, your heart rate needs to slow down, and breathing techniques are one of the most effective ways to achieve that goal. One favorite is 4-7-8 breathing. Start by inhaling for a count of four, hold for seven, and then blow out for eight. Do this at least five to seven times to slow your heart rate. You could also try mindfulness meditation, which helps you let go of negative and racing thoughts so you can go to sleep or get back to sleep.
Trying Progressive Muscle Relaxation
As you lie in bed, tense and relax all of your muscles one by one, starting at your toes and ending at your head. Not only is this incredibly relaxing, but it also forces you to think about the physical parts of your body. Doing so will direct your attention away from whatever thoughts or stressors you’re fixating on.
Maintaining a Consistent Sleep Schedule
Going to bed and waking up at the same time each day is one of the pillars of good sleep hygiene — those guidelines sleep docs recommend for ensuring a good night’s sleep. It helps the mind too. If you try to go to bed early, when your brain’s not ready to sleep, it will focus on other things, which keeps the brain excited and awake. A steady sleep schedule has also been linked to less adverse health conditions.
Conclusion
Unable to fall asleep can be frustrating and affect your daily life. By ditching devices before bedtime, scheduling worry time, powering down your brain, keeping a gratitude list, practicing 4-7-8 breathing, trying progressive muscle relaxation, and maintaining a consistent sleep schedule, you can improve your sleep quality. Remember, it’s all about creating routines and schedules that signal to your brain that it’s time to sleep. With time and practice, you can train your brain to fall asleep faster and sleep more soundly, leading to better physical and mental health.