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This article was co-written by Jeremy Bartz, PhD. Jeremy Bartz is a clinical psychologist in private practice in Los Angeles, California. Dr. Bartz specializes in the treatment of depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, trauma from disengagement, and dealing with the effects. caused by damage to self-esteem. He received his doctorate in counseling psychology from Brigham Young University and completed a research program in the psychology of pain at a top Stanford clinic.
There are 22 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,515 times.
After a long tiring day, you probably want nothing more than to climb into bed and drift off into a sweet dream – but what to do when you’re exhausted and still can’t sleep? I know everyone has trouble sleeping at times, but you’re probably still frustrated when this happens to you. Fortunately, there are a few tips that can help you drift off to sleep more easily. If these don’t work, you may need to make a few changes to your routine to help your body regulate your sleep/wake cycle.
Steps
Breathe slowly and deeply
- You can also try doing deep breathing exercises like counting your breaths or breathing in and out for a certain number of counts. [2] X Research Source
Practice mindfulness meditation
- Try practicing mindfulness meditation to become more aware of the senses. You can start by focusing on the sensations in your toes and feet, then relax. Next is to move on to the legs, hips, abdomen, and so on. [3] X Research Source Try the MIT-recommended insight meditation guide: https://medical.mit.edu/sites/default/files/body_scan.mp3.
Focus on one thing that can help you relax
- Visualization is also a technique that can help you fall asleep. You can imagine a calm scene like a riverbank, or focus on a moment when you feel very relaxed, such as watching the clouds drift across the sky. Think about what you’ve been through with each of your senses.
- Sometimes your mind may wander while you are trying to fall asleep. Keep refocusing on peaceful words and images until you fall asleep.
Stretch and relax your toes 10 times
- Stretching and releasing your toes can help you feel more relaxed, which can also help you fall asleep. In addition, focusing on the movement also helps you dispel thoughts when you are anxious or stressed.
- To relax your whole body, try dynamic relaxation exercises, stretching – stretching. After stretching your toes, you can move up your legs, then your hips and buttocks, and then your stomach, chest, shoulders, arms, hands, and face. This exercise can help you relax enough to fall asleep. [6] X Trusted Source PubMed Central Go to Source
Get out of bed if you still can’t fall asleep after 15-20 minutes
- You can also watch something relaxing on TV, like a nature show, but don’t get too hung up on it – and of course don’t pick up a new episode of the show you’re already engrossed in!
- Likewise, don’t grab a suspenseful novel that keeps you in suspense all night. Perhaps it makes more sense for you to choose a biography or a lengthy essay.
- If you can’t sleep because of work, try making a to-do list for the next day to clear your mind. [8] X Trusted Source National Health Service (UK) Go to Source
Shower or bath
Drink herbal tea or warm milk
- There’s some evidence that, in addition to its calming effects, chamomile acts as a mild sedative, so it may also be helpful when you’re trying to fall asleep. [11] X Trusted Source PubMed Central Go to Source
Try melatonin or magnesium supplements
- Magnesium supplements have been shown to improve sleep in older adults with insomnia, so it may help if you frequently have trouble falling asleep. [13] X Trusted Source PubMed Central Go to the source However, it is important to ask your doctor about the dosage that is right for you. If you take too much, it can cause digestive problems like nausea and diarrhea, and it can also interact with certain medications, such as antibiotics. [14] X Trusted Source Mayo Clinic Go to Source
Reduce nicotine, alcohol and caffeine
Create a regular relaxation routine before bedtime
- Make it a habit to relax for 30-60 minutes before bed. Avoid using electronic devices, dim the lights, and do relaxing things like reading, doing yoga, or taking a warm bath. [17] X Research Source
- Avoid large meals or spicy foods right before bedtime – these can disrupt sleep.
- Try not to nap during the day, even if you didn’t sleep well the night before. Daytime naps can make it hard to fall asleep at night. [18] X Trusted Source Mayo Clinic Go to Source
Create a pleasant environment in the bedroom
- A relaxing aroma diffused in the room like lavender can also help you fall asleep. [19] X Research Source
- Shop for soft and cool bedding – cotton is a good choice because it’s breathable. If your pillow is squishy or too flat, get a new pillow! [20] X Research Source
Do not work or watch TV in bed
- If there is a TV in the room, you should watch TV on a recliner or a lazy chair, and remember to turn off the TV before going to bed.
Exercise during the day
- Yoga is also a great way to stay active and reduce stress, so it can be a good choice if you’re struggling with insomnia.
Reduce or manage stress
- Everyone has a different way of releasing stress – you might enjoy doing yoga, meditating, running, gardening, baking, playing sports or chatting with a friend. There is no wrong way, as long as you choose ways that are physically and mentally healthy!
See your doctor if you need extra help
This article was co-written by Jeremy Bartz, PhD. Jeremy Bartz is a clinical psychologist in private practice in Los Angeles, California. Dr. Bartz specializes in the treatment of depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, trauma from disengagement, and dealing with the effects. caused by damage to self-esteem. He received his doctorate in counseling psychology from Brigham Young University and completed a research program in the psychology of pain at a top Stanford clinic.
There are 22 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,515 times.
After a long tiring day, you probably want nothing more than to climb into bed and drift off into a sweet dream – but what to do when you’re exhausted and still can’t sleep? I know everyone has trouble sleeping at times, but you’re probably still frustrated when this happens to you. Fortunately, there are a few tips that can help you drift off to sleep more easily. If these don’t work, you may need to make a few changes to your routine to help your body regulate your sleep/wake cycle.
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