Struggling to fall asleep can be incredibly frustrating. Whether it’s due to stress, an overactive mind, or even a noisy environment, insomnia can disrupt your nights and impact your days. The lack of proper sleep can affect your mood, cognitive function, and overall health.
But don’t worry—there are plenty of strategies you can try to help you drift off more easily. Here are 17 things to do when you can’t fall asleep.
1. Practise Deep Breathing
Deep breathing can help relax your body and mind, making it easier to fall asleep. Try inhaling deeply through your nose, holding your breath for a few seconds, and then exhaling slowly through your mouth. Repeat this process several times until you start to feel more relaxed. This practice can also reduce anxiety and lower your heart rate, which are critical factors for achieving a restful state.
Techniques for Deep Breathing
You can try different deep breathing techniques like the 4-7-8 method, where you inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Another method is diaphragmatic breathing, where you focus on expanding your diaphragm rather than your chest. Both methods are effective for calming your nervous system. Practising deep breathing regularly can not only help you fall asleep but also improve your overall mental well-being.
2. Read a Book
Reading a book can be an excellent way to distract your mind from whatever is keeping you awake. Choose a book that is interesting but not too exciting, so it doesn’t keep you up even longer. Avoid thrilling genres like horror or suspense, which might stimulate your mind and make it harder to sleep.
Choosing the Right Book
Opt for genres like self-help, philosophy, or even light fiction that can gently engage your mind without overstimulation. Books with a calming narrative or inspirational content can be particularly helpful. Make sure to read in a comfortable position with dim lighting to further signal to your body that it’s time to wind down.
3. Listen to Calming Music
Listening to soothing music can create a relaxing environment that promotes sleep. Choose instrumental or slow-tempo music, which is less likely to stimulate your mind and more likely to help you unwind. Genres like classical, jazz, or ambient music are excellent choices for this purpose.
Creating a Sleep Playlist
Consider creating a dedicated sleep playlist with tracks that you find particularly soothing. Apps like Spotify and Apple Music offer pre-made sleep playlists that you can explore. Experiment with different types of calming sounds, including nature sounds like rain or ocean waves, to find what works best for you.
4. Avoid Screens Before Bed
The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin, a hormone that regulates sleep. Try to avoid screens for at least an hour before bedtime to help your body prepare for sleep. Instead, engage in activities that don’t involve screens, like reading a book or practising deep breathing.
Reducing Screen Time
If you must use a screen before bed, consider using blue light filters or wearing blue light-blocking glasses. Many devices also have a “night mode” setting that reduces blue light emission. Additionally, setting a digital curfew can help you establish a routine that signals to your body that it’s time to wind down.
5. Try a Sleep Meditation
Sleep meditation can be a powerful tool for calming your mind and body. There are many guided meditations available online that are specifically designed to help you fall asleep. These meditations often include calming instructions and soothing background music that can help you relax.
Finding the Right Meditation
Platforms like YouTube, Headspace, and Calm offer a variety of guided sleep meditations. Some focus on breathing techniques, while others use visualisation or body scans to help you relax. Experiment with different types until you find one that resonates with you and helps you drift off to sleep.
6. Write in a Journal
If your mind is racing with thoughts, try writing them down in a journal. This can help you process your thoughts and clear your mind, making it easier to relax and fall asleep. Journaling can also be a way to reflect on your day and identify any stressors that might be affecting your sleep.
Types of Journaling
You can use various journaling techniques, such as free writing, where you jot down whatever comes to mind, or structured journaling with prompts like “What went well today?” or “What am I grateful for?”. Another effective method is the “brain dump,” where you write down all your thoughts and worries to clear your mind before bed. Journaling can become a therapeutic ritual that enhances your overall mental health.
7. Drink Herbal Tea
Certain herbal teas, like chamomile or valerian root, are known for their calming effects. A warm cup of herbal tea can help soothe your nerves and prepare your body for sleep. These teas contain natural compounds that can promote relaxation and reduce anxiety.
Best Herbal Teas for Sleep
In addition to chamomile and valerian root, other effective herbal teas include lavender, lemon balm, and passionflower. Each of these herbs has unique properties that can help you relax and fall asleep more easily. Be sure to choose caffeine-free options and enjoy your tea about 30 minutes before bedtime for the best results.
8. Do Some Light Stretching
Light stretching can help release tension in your muscles and signal to your body that it’s time to wind down. Focus on gentle stretches that target areas where you typically hold stress, like your neck and shoulders. Stretching can also improve circulation and reduce muscle stiffness.
Stretching Routine
You can create a simple bedtime stretching routine that includes moves like neck rolls, shoulder shrugs, and gentle forward bends. Incorporate deep breathing into your stretches to enhance relaxation. Consistent practice can help you develop a more flexible and relaxed body, making it easier to fall asleep.
9. Use Aromatherapy
Aromatherapy involves using essential oils to promote relaxation and sleep. Lavender oil, in particular, is known for its calming properties. You can diffuse it in your room or apply a small amount to your pillow. Other essential oils like chamomile, sandalwood, and ylang-ylang can also be effective.
Methods of Aromatherapy
You can use a diffuser to disperse essential oils throughout your room or add a few drops to a warm bath. Another option is to mix essential oils with a carrier oil and apply it to your skin. Some people find it helpful to create a bedtime ritual that includes inhaling the scent of their favourite relaxing essential oil.
10. Visualize a Peaceful Scene
Visualization is a technique where you imagine a calming scene in your mind. This could be a beach, a forest, or any place where you feel at peace. The goal is to distract your mind from stress and help you relax.
Effective Visualization Techniques
To make your visualization more effective, try to engage all your senses. Imagine the sounds, smells, and textures of your peaceful scene. For example, if you’re visualizing a beach, imagine the sound of waves, the smell of saltwater, and the feel of sand between your toes. This immersive approach can help you fully relax and drift off to sleep.
11. Take a Warm Bath
A warm bath can help relax your muscles and prepare your body for sleep. Adding Epsom salts or essential oils to your bath can enhance its relaxing effects. The warmth of the water can also improve blood circulation and ease any physical tension you might be holding.
Creating a Relaxing Bath Experience
To create an even more relaxing experience, consider dimming the lights and playing some calming music while you soak. You can also add candles or bath bombs for an added touch of luxury. Spending 15-20 minutes in a warm bath before bed can significantly improve your ability to fall asleep.
12. Limit Caffeine and Sugar
Caffeine and sugar can both interfere with your ability to fall asleep. Try to avoid consuming these substances in the hours leading up to bedtime. Both can increase your heart rate and stimulate your mind, making it harder to wind down.
Managing Your Diet
Be mindful of hidden sources of caffeine and sugar, such as chocolate, certain medications, and even some types of tea. Opt for snacks that promote sleep, like almonds, bananas, or yoghurt. By making small adjustments to your diet, you can create a more sleep-friendly lifestyle.
13. Create a Sleep-friendly Environment
Your sleep environment plays a significant role in your ability to fall asleep. Make sure your room is dark, quiet, and cool. Consider using blackout curtains, earplugs, or a white noise machine if necessary. A comfortable mattress and pillows can also make a big difference.
Enhancing Your Sleep Space
Declutter your bedroom to create a calming atmosphere. Choose soothing colours for your bedding and decor to promote relaxation. You might also consider adding plants to your room, as they can improve air quality and add a touch of nature to your sleep space.
14. Practice Progressive Muscle Relaxation
Progressive muscle relaxation involves tensing and then relaxing different muscle groups in your body. Start with your toes and work your way up to your head, focusing on releasing any tension you might be holding. This technique can help you become more aware of physical tension and promote overall relaxation.
Guided Progressive Muscle Relaxation
Many guided audio tracks are available online to help you practise progressive muscle relaxation. These guides can walk you through each muscle group, making the practice easier to follow. Regular practice can help you develop a greater sense of body awareness and ease chronic tension.
15. Try Cognitive Behavioral Techniques
Cognitive Behavioral Therapy for Insomnia (CBT-I) involves changing the thoughts and behaviours that contribute to sleep problems. Techniques can include setting a consistent sleep schedule, controlling exposure to light, and using your bed only for sleep and sex. CBT-I has been shown to be highly effective for treating chronic insomnia.
Implementing CBT-I
Consider working with a trained therapist who specializes in CBT-I to develop a personalized treatment plan. You can also find self-help books and online resources that offer practical tips and exercises. By addressing the underlying cognitive and behavioral factors, you can make lasting improvements to your sleep quality.
16. Limit Naps During the Day
While naps can be tempting, especially if you didn’t sleep well the night before, they can disrupt your sleep cycle. Try to limit naps to 20-30 minutes and avoid napping late in the day. Short naps can provide a quick energy boost without interfering with your nighttime sleep.
Smart Napping Strategies
If you feel the need to nap, aim to do so in the early afternoon when your body’s natural energy dip occurs. Create a restful nap environment by lying down in a dark, quiet room. Setting an alarm can help you wake up after a short nap, preventing you from entering a deep sleep cycle.
17. Seek Professional Help
If you’ve tried multiple strategies and still can’t fall asleep, it might be time to seek professional help. A healthcare provider can help identify any underlying issues and recommend appropriate treatments. Persistent insomnia can be a symptom of various medical or psychological conditions that require professional intervention.
Types of Professional Help
Options for professional help include consulting a sleep specialist, therapist, or even a primary care physician. They can offer diagnostic tests, medication, or therapy options tailored to your specific needs. Seeking professional help can provide you with a comprehensive treatment plan to address your sleep issues effectively.
Takeaways
Struggling with insomnia can be challenging, but there are many strategies you can try to help you fall asleep. From practising deep breathing and reading a book to using aromatherapy and seeking professional help, there’s a solution out there for everyone. By experimenting with these techniques, you can find what works best for you and enjoy more restful nights. Remember, consistency is key, and it’s important to give each strategy enough time to see if it works for you.
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