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This article was co-written by Supatra Tovar, PsyD, RD. Supatra Tovar is a licensed clinical psychologist (PSY #31949), licensed dietitian, fitness expert and owner of Dr. Supatra Tovar and Associates. Dr. Tovar has worked in the fields of health education, clinical nutrition and psychology. With over 25 years of experience in the field of holistic health, she specializes in Holistic Health Psychotherapy. She combines her knowledge of psychology, nutrition and fitness to assist clients with issues such as depression, excess weight gain, eating disorders, life transitions and relationships. Dr. Tovar holds a bachelor’s degree in Environmental Biology from Cporado Boulder University, a master’s degree in Nutritional Science from California State University, Los Angeles, and a Ph. Alliant International, Los Angeles.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 4,568 times.
Are you so excited and restless that you can’t sleep because something is going to happen tomorrow? This excitement can keep you up all night or simply unable to calm down. Relaxing your mind and body will give you much-needed rest, even when you’re looking forward to (or dreading) tomorrow.
Steps
Watch It Like Every Other Night
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Go to bed as usual. Going to bed early can make you more anxious and restless. Research shows that going to bed at a fixed time each night helps the body form habits and thereby, maintain health and adequate rest. [1] X Research Source
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Keep the room cool. An unsettled evening is aggravated if the body is subjected to extreme heat or cold. Research shows that the ideal temperature for REM (rapid eye movement) sleep is between 16 and 20 degrees Celsius . [2] X Research Source
- Check if the window is opened or closed (if necessary) and turn on the appropriate heating or cooling. Do it before you go to bed.
- Try using a fan. In addition to cooling, the fan also creates white noise for your room.
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Before going to bed, get ready for the next morning. Once you have so much on your mind, thinking more about everything you need to do tomorrow morning will only make the situation worse. Prevent that, complete all necessary packing, cleaning or washing before going to bed.
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Avoid screen light. Light reduces the production of melatonin, the hormone that helps the body fall asleep. Don’t watch TV or use computers, tablets, or smartphones before going to bed. [3] X Research Sources
Soothe Your Mind and Body
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Listen to the body. When you’re too eager or anxious to fall asleep, lying awake probably won’t help. Try getting out of bed and doing something to distract your mind. Your body will let you know when it’s starting to feel tired and you’ll probably sleep better at this point [4] X Trusted Source Mayo Clinic Go to Source
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Listening to music. Music has a magical effect on the brain, and when the excitement is overwhelming, soothing music can help. [5] X Research Sources
- If an album always gives you peace, listen to it in the dark.
- Use natural recordings such as the sound of falling rain or ocean waves. They can create a space close to nature and peaceful.
- Try listening to sad music. Research shows that sad music can actually calm the emotions of listeners and can even put them in a better state of mind in many cases. Thereby, repelling the feeling of restlessness that causes insomnia. [6] X Research Sources
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Try exercise. Although some feel the adrenaline rush from vigorous exercise keeps them awake, most sleep better after exercise. Exercise reduces stress and calms you down, contributing to a good night’s sleep. [7] X Research Sources
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Practice meditation to relax your body and mind. There are many different types and styles of meditation. Finding the right form will bring relaxation and give you the results you deserve. If you’re too stressed to sleep, practice yoga or meditation to calm your mind and relax your body. [8] X Trusted Source Mayo Clinic Go to Source
- Focus on your breath. Inhale deeply and slowly exhale. Rhythmic breathing lowers your heart rate and can help get you out of stressful thoughts. [9] X Research Source
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Try gradual relaxation techniques. Focus your whole mind on your body, starting at your toes and working your way up to your head. It separates your mind from what is keeping you awake. [10] X Research Source
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Write down the thoughts that are on your mind. If you have something to do or a brilliant idea to work on later, write it down and stop worrying about it when you go to bed. Trying to remember all the unfinished tasks doesn’t do any good and can even keep you from getting a good night’s sleep. [11] X Research Source
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Take a shower. Showers also help, but baths are better for muscle relaxation. Research also shows that taking a bath can have positive psychological effects. [12] X Research Source Whether you take a bath or shower, hot water calms you down and brings a sense of relaxation to your body.
Try Natural Insomnia Remedies
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Drink warm water. Holding and sipping a hot beverage, whether it’s a cup of hot milk, herbal tea (or any other non-caffeinated tea) or a glass of hot liquid chocolate (remember it does contain caffeine though). ), can make you feel happier, think more positively, and relax. [13] X Research Source
- Avoid caffeine a few hours before bedtime. Make friends with herbal drinks or natural decaffeinated drinks.
- If you find it annoying to have to get out of bed, go to the bathroom in the middle of the night, you can skip this step.
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Try flavoring. Essential oils and relaxation herbs, like lavender, can help the body relax and get a good night’s sleep. [14] X Trusted Source PubMed Central Go to Source
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Consider using herbal medicine. While not as well researched as prescription drugs, herbal remedies can help with sleep if used correctly.
- Valerian is a popular insomnia remedy. According to historical records, the use of valerians dates back hundreds of years. [15] X Research Source
- Melatonin is a hormone produced naturally in the body. Taking a single dose of synthetic melatonin may help fall asleep faster and improve overall sleep quality. [16] X Research Source However, it’s also important to remember that light affects melatonin production. Therefore, even with melatonin supplements, you still need to avoid screens in the area in front of the bed.
- Always consult your doctor or primary care provider before taking any insomnia remedy or medication.
Advice
- Compared to a new novel, a favorite book that you already know by heart can be more relaxing to read. Any book that you enjoy enough to enjoy a second or third time will provide an unprecedented re-reading sensation – and at the same time, the desire to get to the end is not as intense as the beginning. Knowing the plot, instead of plot progression, you’ll read and rediscover every little detail built to prepare for the known outcome.
- Make sure bedtime cleaning is done. If you have to get up and get out of bed, you may have trouble getting back to sleep.
- Don’t drink any caffeinated beverages within two hours of bedtime. Caffeine is a stimulant that brings about alertness, so it will definitely affect your sleep.
- Do familiar things and relax. Don’t start any new projects.
- Do not use electronic devices. They make you more focused, and screen light can affect your body’s production of melatonin, keeping you awake for longer.
- Make sure there are no electronic devices nearby and inviting you to use them. Make sure everything is turned off and out of reach.
- Check whether the room temperature is too hot or too cold. This can affect your ability to fall asleep.
- Listen to music that relaxes you.
- Try to close your eyes and turn off any noisy devices.
- If all else fails, close your eyes and try to picture yourself doing something that excites you, you might fall asleep and dream about it.
- If a big event is happening tomorrow morning and you really want to go to bed early, lie in bed and read interesting material before going to bed. When you read a book and relax, your body will be ready for sleep earlier than usual. Overall, though, it’s best to stick to a normal birth routine and go to bed on time.
- Simply lie down and relax. Breathe and with each breath, imagine yourself falling asleep. I guarantee that you will soon be able to sleep.
- Relax! Remember: Once you fall asleep, expectations come faster!
Warning
- Avoid any caffeinated beverages that night. Even if not taken right before bedtime, caffeine will keep you awake.
- Don’t drink (or eat) anything for an hour (or three) before going to bed.
Things you need
- Book
- Music
- Hot water
- Bathtub or shower with warm water
- Appropriate bed linen (warm enough, cool enough)
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This article was co-written by Supatra Tovar, PsyD, RD. Supatra Tovar is a licensed clinical psychologist (PSY #31949), licensed dietitian, fitness expert and owner of Dr. Supatra Tovar and Associates. Dr. Tovar has worked in the fields of health education, clinical nutrition and psychology. With over 25 years of experience in the field of holistic health, she specializes in Holistic Health Psychotherapy. She combines her knowledge of psychology, nutrition and fitness to assist clients with issues such as depression, excess weight gain, eating disorders, life transitions and relationships. Dr. Tovar holds a bachelor’s degree in Environmental Biology from Cporado Boulder University, a master’s degree in Nutritional Science from California State University, Los Angeles, and a Ph. Alliant International, Los Angeles.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 4,568 times.
Are you so excited and restless that you can’t sleep because something is going to happen tomorrow? This excitement can keep you up all night or simply unable to calm down. Relaxing your mind and body will give you much-needed rest, even when you’re looking forward to (or dreading) tomorrow.
Thank you for reading this post How to Sleep While Excited at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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