Does your nightly routine involve tossing and turning until sleep finally engulfs you? Or maybe it is staring at the ceiling, wondering why can't I sleep. Well, if sleep eludes you and groggy mornings are almost inevitable then we bring you easy-peasy tips you can follow when you cannot drift into an effortless abyss of sleep. So, what are these tips? What to do when you can't sleep? Just keep reading to know!
To lose yourself in sleep, relaxing your mind is crucial. And relaxation has been the sole focus of myriad cultures and spiritual journeys, where meditation has always helped achieve this state. A few key elements borrowed from meditation practices ensure you cultivate a calm mind. These key elements are;
When your environment cannot fetch you the tranquility you need, it can feel chaotic. So, designing a peaceful environment is vital. Ensure your surroundings make you feel good and are devoid of noise. Now, you can always opt for some soothing music if that helps.
Our mind is constantly thinking. That’s what it does. So, to relax, you need to ensure your mind stops thinking about any external issues and just focus. You can say a mantra, visualize, or use a breathing pattern to do this.
Don’t be too harsh on yourself. Even if your mind wanders, make sure you pull its focus back. Don’t worry about it.
Find a comfortable position. You can sit and even lie down if it helps. If you are relaxing to fall asleep faster, get into your sleeping position.
Your mattress and pillow must provide the utmost comfort to ensure you can easily relax and drift into a peaceful sleep.
Once you are ready and comfortable, you can use any of the below relaxation techniques to induce sleep!
Controlled breathing is following a pattern to ensure it brings you complete relaxation.
Why Controlled Breathing Works
When you take deep slow breaths, it fills you with calmness. It is also known as pranayam breathing and is an excellent way to combat any stress.
This method is best for individuals just starting with relaxation techniques. It doesn’t take too much effort and is also helpful if you have a restless mind.
Why Meditation Works
While there are a variety of mindfulness practices out there, the easiest one is the body scan method.
Mindful meditation is for everyone. However, it is best for someone who can devote at least five minutes daily to the same and gradually increase the time.
This technique helps you relax your muscles fully and enjoy a good night’s rest.
Why Progressive Muscle Relaxation Works
Progressive muscle relaxation is when you tighten and relax your muscles while controlling your breathing.
Imagery means visualization when you use mental images to promote relaxation.
You must always visualize something peaceful and something that can make you happy, so you can completely relax. If you lay in bed for hours and can't sleep, try this out.
Visualization can be beneficial for everyone. If you cannot imagine your happy place as you start, be patient, it may take some time.
Wondering what to do when you can't sleep at night apart from the above techniques? Take a look at the below six techniques when you can't sleep.
Wondering what to do when I can't sleep? Don’t waste your time simply lying on the bed. Instead, move out of your room and try reading a book. If you are using your electronics to read, use night mode to avoid the blue light as it can disrupt your sleep more.
If stress makes it difficult to fall asleep, try keeping a journal. It can help you empty your mind and relax. In fact, a study showed that people who wrote in their journals before bed could relieve any mental distress.
Essential oils, such as lavender, can be exceptionally beneficial in inducing sleep. So, one of the things to do when you can't sleep is use wondrous oils. You can use a diffuser or even add a few drops to the pillowcase.
Making a cup of tea or warm turmeric milk for yourself can be a relaxing chore. Also, herbal tea, such as chamomile can help you sleep as they have a mild tranquil effect. And, warm milk consists of casein tryptic hydrolysate (CTH). This compound can reduce any stress and help you fall asleep.
Light stretches can reduce any tension in your body and always take your mind off any stress. However, ensure you don’t partake in vigorous exercise as it can make you feel alert.
Remember, if you can't fall asleep, don’t scroll through your phone. The blue light from your mobile phone can alert you and not sleepy!
Sleep is crucial for your overall health. Therefore, you can use the above-mentioned tips to help you out. If nothing works, don’t neglect it and speak with your healthcare practitioner.