So, you are having sleep problems and you want to know how to come out of it. The first step is to stop worrying about it!
Yes, the more you worry, the more you will not be able to fall asleep when you want! So, just take it in your stride.
Does that mean, you stay awake the whole night?
Of course not, but you’re worrying and getting anxious about it will make the situation even worst. Let’s see how to tackle this.
You Want to Sleep, but You Can’t – Why?
You first need to know why this is happening. Ask yourself a few questions –
- How long is it happening – just a day or two or for many days or months?
- Are you stressed?
- Do you have a plan/event scheduled for early the next day?
- Are you extremely tired?
- You don’t know.
Must Read Our Self Help Articles Section
People are suffering from insomnia all over the world, due to a variety of reasons. How do you know if you have insomnia?
- You want to sleep but you can’t.
- You wake up quite early in the morning.
- You have a disturbed sleep.
- Deep sleep doesn’t happen.
- You find it difficult to sleep.
- You feel sleepy, but when you hit the bed – no sleep.
Many people choose sleeping pills so that they can sleep better. But these are never recommended as they come with many side effects.
But how do you tackle this problem?
Try out some of the following and you will definitely benefit. The best part is that there are no side effects and will not be detrimental to your health.
How To Fall Asleep When You Can’t?
Keep All Gadgets Away
If sleep is a problem, your mobile device should be away!
Many people spend hours on their phones before sleep. Watching reels, videos, web stories, and movies and browsing through their social media feed. Did you know that this has an effect on the body and keeps the brain active?
Never keep your mobile by your bedside because there is always this tendency to check the device when you are not able to sleep. This doesn’t solve the problem but aggravates it.
Dim the Lights:
Do you know that bright lights can negatively affect your scope of getting a good sleep?
Soft light can reduce the light effects on the nervous system.
You can also try to make your room dark and comfortable because it helps induce sleep. If there is a need to block lights, you can use heavy curtains that will keep lights away.
If you need to charge your laptop or mobile phone, you can do it outside your room. A bit of tiny light from that device is enough to disturb your sleep. So, keep all those gadgets away.
Stop Worrying at Bedtime
Do you know 66% of people start thinking about things that make them sad or anxious as they hit the bed?
Luckily a few of them overcome those thoughts and manage to sleep. But most people cannot. So, keep that thought or worry for the next morning.
Overthinking can be disastrous and disturb a healthy life. When you want to go to sleep, try not to bring things that make you anxious or uncomfortable.
Try to Maintain a Sleep Schedule:
Sleeping too early one day and too late another day is not doing you good. Why not try to maintain a specific time daily?
Maintaining a sleep time helps the body to adapt to it. You will notice that you are feeling sleepy at that same time regularly.
Try some Soothing Sounds:
It is true that soothing sounds like that of ‘rain & thunder’, ‘waterfall sound’ and sound of ‘heavy rain’ are quite soothing. If you have been struggling with sleep for a long time and need some relief, look for sleep-inducing sounds and try it.
Also, many people feel that those who have problems sleeping at night should stop taking small naps during the day.
Is there any way to fall asleep in 10 seconds?
No, unfortunately, there is no magical formula for this to happen.
You can try out some lifestyle changes or you can even prepare yourself throughout the day so that you can fall asleep when there is a need.
How to Prepare yourself to Fall Asleep:
Try to Reduce Stress:
If it has been a bad day for you and you know you are tensed, do not hit the bed before you try some relaxation techniques. Try deep breathing, listen to some relaxing music, divert your mind with funny games or videos. Relax your mind and then try to sleep.
Never Have Large Meals:
Do not have a big meal before you sleep. If you overstuff yourself, you will not feel comfortable. Digestion slows down at night, and you are not going to feel comfortable when you are trying to sleep.
Must Read: What Causes Acid Reflux at Night
Have Chamomile Tea
It has soothing and calming effects. A cup of tea can help you to get good sleep.
Have Warm Milk
Many people believe that a glass of warm milk induces sleep. There is no harm in trying it out. Give it a try.
Also, never start worrying about the fact that you are having sleep problems. If you do so, you are inviting more trouble.
FREQUENTLY ASKED QUESTIONS
How can I force myself to sleep when I can’t?
You cannot actually fall asleep by keeping your eyes shut. Just get out of your bed and do something you love. For instance, do something repetitive like play a mobile game or read a book. You will feel drowsy soon. Keep the lights dim and fall asleep.
Why can’t I fall asleep even though I want to?
Stress is a big reason in such a situation. You have uncontrolled thoughts that are racing in your mind. These don’t allow you to sleep. Concerns like when you have an exam, you have an early morning flight to catch, there are events coming up, there is death of a loved one or when you are worried. These can all be reasons.
Should I just stay awake if I can’t sleep?
No, it’s not going to help. Do things that will relax your mind. Read a book, listen to something, or simply try to count your breaths. You might just fall asleep.
Is it better to get 1 hour of sleep than no sleep at all?
Of course, something is better than nothing. You can try and get a power nap later.
How long is a power nap?
It is usually a short one of 30 minutes.
What is the secret to falling asleep?
You have to reduce your stress and stop overthinking. Have a light meal and a comfortable sleeping position. Keep your gadgets away and off if possible so that they don’t keep you awake.
What Foods Can Make you Stay Awake and What Makes you Drowsy
Many people believe that there is a connection between what you eat and your sleep patterns. Maybe there is because sleep at night certainly depends on what you eat. Let’s glance through some answers by our experts.
Does milk help to sleep fast?
Milk is rich in an amino acid known as tryptophan. This is known to promote sleep. Thus, a glass of milk before sleep can help those who find it difficult to fall asleep and often toss and turn.
Does Chocolate Help You Sleep Fast?
Chocolate is also rich in tryptophan-like milk. It can help in regulating sleep and help to fall asleep faster.
Can I eat yoghurt at night?
You can have Greek yoghurt because it is rich in sleep-inducing tryptophan. It is also a good source of protein.
What foods fight sleep?
Have spicy foods, alcohol, caffeine, processed food, or high GI foods and you will find it extremely difficult to sleep.
What tea makes you sleepy?
If you are a tea lover and need a cup of tea before bed, try caffeine-free herbal tea. This type of tea helps in promoting sleep.
What is the best time to drink tea at night?
If you have sleep issues, you should drink tea latest at 8:30pm.
Can I sleep if I drink tea at night?
Yes, if your body feels calmed, you definitely can drink. Tea often helps in reducing stress and can contribute to getting good sleep.
