If you're reading this article, chances are you're struggling with insomnia and are feeling frustrated, exhausted, and at your wit's end. It can be incredibly difficult to deal with sleepless nights, and the negative impact on your mood and daily life can be significant.
You're not alone in this struggle, and there are steps you can take to improve your sleep. In this article, we'll explore some strategies you can try to help you fall asleep and stay asleep throughout the night. Remember to be gentle with yourself, and know that it's completely normal to have trouble sleeping from time to time. With a little effort and patience, you can find relief and improve your sleep.
1. Relax your body and mind
Try relaxing your muscles, starting with your feet and working your way up to your head. Take slow, deep breaths and try to clear your mind of any racing thoughts. Read about our 14 Simple Ways to Relax and Unwind Before Bed.
2. Avoid electronics
The blue light emitted by electronic devices can disrupt your natural sleep cycle. If you wake up, avoid picking up your phone.
3. Don't keep an eye on the time.
Change the orientation of your alarm clock so that it faces the wall and avoid the urge to check the time on your phone. Keeping track of the minutes of sleep you've lost since getting up in the middle of the night may cause worry and anxiety, which can make it more difficult to go back asleep.
4. Create a sleep-friendly environment
Make sure your bedroom is cool, dark, quiet and comfortable. If you suspect that your bladder is full, go to the bathroom to empty it.
5. Try progressive muscle relaxation
Try progressive muscle relaxation - a technique which involves tensing your muscles and relaxing them across your body one by one.
6. Get out of bed
This may sound counterintuitive but if you don’t fall back to sleep after about 20 minutes, it’s worth getting up, going to another room and doing a calming activity like listening to relaxing slow music.
It’s important that it’s a different room as you want to keep your bedroom as a place associated in your mind with sleep and restfulness, not activity and wakefulness. When you’re feeling drowsy again, you can go back to bed.
Remember that it's normal to have occasional sleepless nights, and it's important not to get too anxious about it. If you're consistently having trouble falling asleep or staying asleep, it may be helpful to talk to a healthcare professional for further evaluation and guidance.