Can’t Sleep? Here Are Some Simple Ways To Relax At Bedtime

There’s nothing more frustrating than not being able to sleep.

You can’t help tossing and turning, counting down the hours until you wake up, and the million thoughts running through your head, but they are doing anything but help. When you find yourself experiencing exactly that; try these tips to help.

You can’t help tossing and turning, counting down the hours until you wake up, and the million thoughts running through your head, but they are doing anything but help. When you find yourself experiencing exactly that; try these tips to help.

Get up
Staying in bed when you have tried to fall asleep and can’t is only going to add to your frustration. When you are having difficulty trying to fall asleep, you begin to get agitated with your environment, so the best thing to do is simply get out of it. Try to relax in a different area, and only return to your bed when you feel you have reached a state of sleepiness.

Avoid technology:
When we can’t sleep we instinctively reach for our phones as a distraction and something to occupy our minds. The problem with technology is that instead of preparing us for sleep, it does the complete opposite and we end up giving ourselves too much stimulation. To sleep, we need to be able to effectively switch off, and playing on your phone is not going to allow you to do that easily.

Eliminate stress
One of the most common reasons for not being able to sleep is the stress that is on your mind. Making a mental map of all the things you feel are troubling you will allow you to address the problems that are keeping you awake. If you can, think of possible solutions and try to devise a way for the stresses to be eliminated.

Distract yourself
If the stress you are feeling is something that you can’t do anything about, then your best bet is to try and distract yourself. While it’s easier said than done, you should do all you can to use your imagination and try to create scenarios in your head that leave you with happier thoughts, and take away from what’s really keeping you up at night.

Make a hot drink
Hot milk and certain teas (such as Chamomile) are known for helping the body to relax and potentially induce sleep. Acting as a mild sedative, Chamomile effectively reduces anxiety and can help to relax the muscles, making it easier for your body to slip into a sleepy state. Read more about the effects of chamomile here.

Run a bath
Hot water is another way that you can become relaxed enough to fall asleep. When your muscles are tense a bath can be the perfect solution to relaxing them, and can even offer soothing to your state of mind. Add some bubble bath and candles to clear your mind enough for you to feel relaxed, then when you go back to bed you’ll be much more likely to be closer to falling asleep.

Try some yoga breathing
Yoga is a great way to release the tension in your body, and while you might not feel like doing yoga at 1am, there is a breathing technique you can do right from where you are. Created by sleep expert Andrew Weil, the 4-7-8 method is known for releasing internal tension and the mild anxieties that are keeping you from a peaceful nights sleep.

Try not to fall asleep
If all else fails then follow the advice of psychotherapist Julie Hirst (worklifebalancecentre.org) and try to do the exact opposite; challenge yourself to stay awake. We all know that the more we tell ourselves to fall asleep, the longer we stay awake, so use the same logic and do the complete opposite. It might just be what your stubborn mind needs.

  • avoiding technology definitely helps. keep it as far from your bed as possible!

    theleeday.com

  • Easy to say =) When I can´t sleep I count, I get up, I turn around, I breath… nothing works! But I definitely take the “try not to fall asleep” challenge!

    https://pandaonavespa.wordpress.com/

    • Beth

      I used to read and listen to music to help me drift off :) let us know how it goes xxx

  • katieemay1

    Some really great tips. (although I am currently reading this as I can’t get to sleep so breaking rule no. 2!) Defiantly going to read these again and use them to get me in a better routine

    Katie xo
    http://www.ktmy.co.uk/

  • Good Health Reports

    Good tips, yet stay away from all electronic devices, not just the phone. Avoid television and computers one hour prior to bedtime

    http://goodhealthreports.com

  • Sometimes simple tips are best – I find I sleep much more deeply if I read just before bed, with a hot cup of chamomile tea by my side!

    Besma | Curiously Conscious