What Sleep Experts Do When They Can’t Fall Asleep

Sometimes, we find it extremely difficult to fall asleep. According to Merriam Webster’s Dictionary, sleep is the natural periodic suspension of consciousness during which the powers of the body are restored.
Collins Dictionary defined it as the natural state of rest in which your eyes are closed, your body is inactive and your mind doesn’t think.
Sleep is the natural condition of the body and mind which usually recurs for several hours every night, wherein the nervous system is inactive, the eyes are closed, the postural muscles relax, and consciousness practically suspended.

Sleep is very important to your well-being. For example, it helps in healing and repairing the heart and blood vessels. There are so many health benefits of having a sound sleep. Sleep helps you to be more productive.
On the other hand, when you deprive yourself or something deprives you of sleeping, there are so many risks involved. Sleep deficiency is linked to an increase in heart disease, kidney disease, high blood pressure, depression, diabetes, and stroke. Likewise, sleep deprivation is linked to a lack of social skills.

In fact, one of the pillars of good health is good sleep. But some people find it extremely difficult to have a good night rest, as earlier mentioned. This could be as a result of anxiety, depression, the room temperature, or taking alcohol before bedtime.

If you fall in that category, this article is rightly for you. Sleep experts have explained what they do when they find it hard to fall asleep. Learn from them and improve the quality of your sleep.

  1. Relax Your Muscles

The key step to getting started is relaxing your muscles before you finally close your eyes. This makes it possible for you to have a stress-free night. This exercise makes you feel so calm and relaxed and get you dozed off in no time.

  1. Don’t Take Alcohol Before Bedtime
    It is advisable you skip alcohol before bedtime if you want to have a good night sleep. Drinking alcohol before bedtime affects the overall quality of your sleep. And this often results in waking early in the morning without having sufficient sleep.

 

  1. Don’t Stay Awake In Bed
    Maybe immediately after you wake up in the middle of the night, you feel like not sleeping again and so that gives you the opportunity to stay awake in bed; it’s not just the right time to do this. Spending too much time in bed while you are awake will cause future insomnia. How possible is this statement? Now, consider this: The brain of humans can adapt very easily, so if we spend more than enough time in bed while we are awake, the brain will learn to adjust to this situation. Therefore, the best way to avoid this is to move to another room where there is dim light, pick up a book and start reading until you are able to fall asleep again.

 

  1. Keep The Bedroom Temperature Moderate
    Falling asleep is associated with the temperature of the room. If the temperature is too warm, there is an absolute probability of not feeling sleep soon. The ideal temperature of your room should be between 65 to 68 degrees Fahrenheit. Get the temperature of your room cool for a good night sleep.

 

  1. Have a Sleep Schedule
    Experts have also made it clear that having a sound sleep means that you ought to have a sleep schedule. Setting a time for your sleep and sticking to it is a sure success to having a sound sleep. Do not do anything that will apparently interfere with your sleeping time, there should be an end in sight to whatever you are doing and get a sound sleep as soon as possible. Also, having a defined time for bed at night and a defined time you wake up the next morning help the body develop a natural circadian rhythm.

 

  1. Don’t Dwell On Negative Thoughts While In Bed
    Worrying excessively in bed is a common cause of not having a sound night sleep. You may want to replay every obstinate conversation you’ve had that day, but it’s very dangerous to your health.
  2. Do a Breathing Exercise
    Focusing on your breathing makes it easier to fall asleep quickly. Deep breathing is a powerful distraction technique, especially when it’s paired with counting.

 

  1. Your Bedroom Should be a Pet-Free Zone
    The reason for the above statement is because pets, such as dogs have a different circadian rhythm. Consequently, while you want to engage in a delightful night sleep, pets make it impossible for you.
  2. Don’t Stare at The Clock
    This may be a challenge especially when you’re awake in the middle of the night. Staring at the clock thinking it will make you fall asleep faster will only make you stay awake, thus making you more worried about sleeping. While you are awake, don’t look at the clock, calculating the number of hours you have to be on the go the next day; this will make it much more difficult to fall asleep.

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