What to Do If You Can’t Sleep

Everyone has experienced restless nights and times when falling asleep is harder than ever. But what can you do to finally get a good night sleep? Are there any activities that help you fall asleep quicker or not have so much trouble trying to sleep? Rest assured. There are various types of things that can be done that will give you a good night’s sleep which are easy enough and simple enough to have as your go-to in any “hard to fall asleep” situation.

Things to Do When You Can’t Sleep

Read a Book
First of all, reading is all-around a wonderful thing and should be practiced much more often. But in these times of cellphones and computers getting relaxed and comfortable is a hard thing sometimes since we usually spend the last 30-40 minutes on our phones (usually on social media), and this doesn’t create a relaxing and peaceful vibe. Our phones are usually flashing images of different colors, textures, and storylines, and our brain remains highly active during this essential period before sleeping.

To unwind your mind from all the excitement it is essential to begin to stop using your electronics and take up a book instead. Reading books stimulates the brain too, of course, but the lack of images and color and flashes, reading provokes the imagination much more, thus taking you into your own mind for the time before sleeping. Though books are just as exciting (if not more) than videos and photos, the effect it has on the brain is almost opposite: it creates a very relaxing environment for you before you begin to doze off and helps reduce the tossing and turning time.

Avoid Caffeine
As a stimulant found in many drinks and foods, caffeine can have a positive and negative effect on your body. The negative effects mostly become apparent in the crucial time before you enter into sleep, and can be easily avoided. Also, when the brain has caffeine running through it not only has a hard time entering into a deep sleep (or any sleep at all – sometimes), but it has effect on our sleep cycle, and how and what we dream. So, you may actually enter into sleep, but you won’t go into your deep sleep which is crucial to the brain and body in order to carry out the tasks it must the next day.

So, try not to ingest any caffeine at least 2-3 hours before it is time to sleep, and if you can cut it out of your diet all together. By doing this you’ll see tremendously positive effects on your sleep cycle and in the moments before you can actually fall asleep. People with mild sleeping problems actually report cutting caffeine out of their life a great and easy way to deal with troubles before bed. Also, you don’t have to cut out that warm cup of tea that you like to have after dinner, or your fresh cup of coffee that you enjoy with desert, as long as you make sure that these things are 100% caffeine free.

Breathing Exercises
There are countless different breathing techniques you can try out before going to sleep. We recommend you try various different techniques in order to find the one that helps you fall asleep fastest and allows you to go into deep sleep. But how do you know if you went into deep sleep? You’ll know when you did because you will wake up feeling fresh and rested and ready to go.

We all need deep sleep, since it is a crucial time for our bodies to repair all the damage made during the day, but when we don’t get it, it definitely takes a toll on our bodies. So, when trying these breathing exercises try to focus on getting the best rest possible and trying to visualize you waking up in the morning refreshed and rested.

Create an Ideal Sleeping Environment
As mentioned above, creating a relaxing sleeping environment also plays a big role in the times we spend wide awake waiting to fall asleep. If you do not have a very ideal sleeping environment, then it is going to be almost impossible to get to sleep when you want to. Luckily, creating an environment that encourages our bodies to fall asleep quicker is quite simple and can be done in only a few small steps.

Some people prefer to put white noise on such as static, waves, or nature sounds on a speaker in their rooms so that it soothes them right to sleep. Others like to use high quality earplugs to cancel out any noisy backgrounds, thus helping them get into a sleepy head-space as soon as they can.

So, as you can see, having trouble sleeping is a common thing among today’s people. But it can also be solved quite easily and in ways that suit your needs and preferences most. Don’t be afraid to try different methods until you find the exact one you can stick with, and always be up to trying new ways of falling asleep quicker. Try one of these methods, and sleep soundly night after night.

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