Have you ever had one of those nights where you just can’t seem to fall asleep? Despite your best efforts, you end up tossing and turning all night and your quality of sleep suffers as a result. While I can’t give you a magic formula to make you fall asleep, there are a few things you can do to help you fall asleep and avoid sleepless nights. Here are five things to do when you just can’t fall asleep at night:
Take a relaxing bath
Before you head to bed, take the time to have a nice relaxing bath. Use a bath bomb or add some bubbles to your bath to make it even more relaxing. Light a few candles for some ambiance and soak in the tub for at least half an hour. If you decide you want to read a book, go for something that is a little on the dull side to make sure you aren’t wired when you finally go to lay down.
Turn down the temperature
If you can’t fall asleep at night, it might be too hot. According to sleep.org the most ideal temperature for sleeping is between 60 and 67 degrees. While this might be a little too cold for most, turning down your thermostat a few degrees can help with insomnia and help your body regulate its core temperature. This will make falling asleep easier, and make your bed that much cozier.
Block out all lights
It is going to be much easier to fall asleep in a pitch black room. Not only will it make it less tempting to look around your room when you can’t fall asleep, but it will help you get to sleep faster. When it gets dark, your body will release melatonin which will cause your body to feel sleepy. If there is too much light in your room, this could be the reason you don’t feel tired even when you haven’t slept much.
Find something to do
If you feel like you have too much energy before bed, keep your mind busy but your body still. Read a book, scroll through Facebook, or find something to do that will keep yourself occupied. You’ll find that it won’t be so hard to fall asleep after a few minutes, or a few hours if you need to wait that long.
Do a brain dump
If you have a lot on your mind before bed, try doing a brain dump before you fall asleep. This will allow you to get all those thoughts wandering around your head on paper, and you can deal with them in the morning when you’re not trying to sleep. Keep a journal or notepad next to your bed just in case you think of something so you won’t be trying to remember it while you are falling asleep.
Instead of tossing and turning when you can’t sleep at night, give one of these tips a try! You might be surprised how quickly you’ll fall asleep.
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