Just as food and water, sleep is also essential for your body. Being unable to sleep at night can make you fatigued, weak and tired during the daytime. Your productivity quickly reduces and you may lose your emotional balance. It’s sheer frustrating to fail to fall asleep at night. However, you don’t need to be frustrated because you can have much more control over your sleep than you realize.
1. Improve Your Daily Routine
Just as the way you feel during daytime usually depends on how well you sleep at night, the solution for sleep problems can usually be found in your everyday routine.
Bad lifestyle choices and daytime habits can leave you tossing and turning on bed and adversely influence your brain and heart health, mood, creativity, immune system, weight and vitality.
Here are some points to remember to improve your habits.
- Sync with your natural sleep-wake cycle
- Try to sleep and wake up at the same time every day
- Avoid sleeping in
- Avoid before-bedtime drowsiness
2. Learn Ways to Sleep
It’s not unnatural to wake up during the night; but if you are having problem falling back asleep, the following tips can help.
Do a Relaxing Activity
If you are awake for over 15 minutes after waking up in the middle of the night, get out of bed and undertake a non-stimulating, quiet activity, such as reading a book, watching a relaxing TV show, etc. Let the lights be dim and you’ll slowly enter the state of relaxation.
Aim for Relaxation Rather Than Sleep
If you notice that you are failing to sleep, try a relaxation technique like meditation, visualization or progressive muscle relaxation. You don’t even need to get out of bed for these. Although relaxation cannot be a replacement for sleep, it can still rejuvenate your body.
Keep Stress Away
More than other types of stress, the stress of failing to sleep may encourage your body to stay awake. Try to keep this stress away by practicing breathing exercises or focusing on sensations in your body.
3. Make Your Room Cool, Dark and Quiet
- Set the temperature of your bedroom to just the right – neither too warm not too cold. The room should also be well-ventilated. Too hot or too cold temperatures can disturb your sleep.
- Your bedroom should also be dark. Prevent outside lights from entering the room with thick curtains.
- Keep the room quiet. But if you can’t avoid outside noises, try to mask them with something like a sound machine or fan. Even earplugs can work.
Try these techniques and get a good night sleep.