What To Do If You Can't Sleep

What To Do When You Can’t Sleep

If you are like the millions of people around the world who can’t seem to fall asleep within the first 15-20 minutes after lying down, you have a sleep issue. While many folks who can’t sleep tend to start reading a book, pour themselves some herbal tea, or search for “what to do when you have difficulty with sleeping” on Google, there are plenty of other things that you can do when you can’t sleep at night. 

It goes without saying that a good night’s sleep is crucial to getting through the day without feeling groggy and sleepy. 

Besides that, not being able to get enough sleep can also do a number on your health, which is reason enough to try and do whatever you can to make sure you get a proper night’s sleep. 

Keeping that in mind, here are a few conventional and unconventional tips that you can try the next time you can’t sleep

Use Acupressure

Let’s start off with an unconventional method that you can use whenever you’re having sleep issues. According to the National Sleep Foundation, using acupressure is considered to be an effective and efficient method to help people relieve insomnia, sleep apnea, and other sleeping disorders that are keeping them from getting those z’s at bedtime. 

If you’re wondering how using acupressure for sleep works, don’t worry, you won’t have to make the trip to a clinic or some acupressure facility. All you have to do is apply some pressure to certain pressure points in your body. In this case, press your thumb gently into the bridge of your nose, between your eyebrows. Hold that position for at least 20 seconds, and then press on the indent located between your large toe and second toe. 

Don’t ask how it works, but be surprised when it helps. 

Try Relaxing Techniques

Sticking with unconventional techniques for those who can’t sleep, this is another great exercise. To do this body relaxing technique, all you need to do is clench your facial muscles. You must hold this position for up to eight seconds before slowly allowing your facial muscles to relax. Wait for eight seconds and repeat this process with other areas of the body. 

Mainly, you need to do this with the shoulders, arms, hands, belly, feet, and legs. While you are relaxing these muscles, try imagining that those body parts are made of sand and that you are slowly sinking into the mattress. 

It sounds more like hypnotizing yourself, but it really works if done the right way. 

Do Not Pick Up Your Phone, Tablet or Laptop

Before you gasp, no, this does not mean you cannot use your phone anymore. Besides, staying away from our smartphone or laptop (or the many streaming channels) is getting harder these days, especially since most of us are cooped up in our homes. 

However, according to research, going through your email and watching one last episode of your favorite Netflix series is not going to help you fall asleep. That’s because the bright light that is emitted by the smartphone, tablet, or laptop will only keep you awake. 

According to the experts, it is best to try and avoid looking into a bright screen just before sleep, which is easier said than done considering 60% of adults watch TV an hour before they sleep.

4-7-8 Breathing Technique

This technique was developed as a variation of pranayama, an ancient yogic technique that helps people relax as it replenishes oxygen in the body.

Here’s how to practice the 4-7-8 breathing technique:

  1. Allow your lips to gently part.
  2. Exhale completely, making a breathy whoosh sound as you do.
  3. Press your lips together as you silently inhale through the nose for a count of 4 seconds.
  4. Hold your breath for a count of 7.
  5. Exhale again for a full 8 seconds, making a whooshing sound throughout.
  6. Repeat 4 times when you first start. Eventually work up to 8 repetitions.

Pre-Bedtime Considerations

Keep Moving
No, not while you’re in bed – during the day. The trick is to be as active as you can during the day so you will feel sleepy come bedtime. Besides, getting some exercise is not only great for sleep but also helps build stronger bones and muscles and helps combat blood pressure and cardiovascular health. Similarly, you’ll also improve your mood and feel more confident since you’ll be rocking a six-pack. 
Physical activities such as swimming, cycling, jogging, or hitting the gym for just 30 minutes a day are enough to burn calories and make your body feel tired because of all the hard work and effort you put into those physical activities. When you combine this with how tired you already are after a long day of work, you’ll be ready to doze off as soon as your head hits the pillow.

Maintain Your Circadian Rhythm
We humans have a circadian rhythm and a circannual rhythm. These rhythms are what control many things. The circadian rhythm is our daily time clock and is crucial when it comes to our sleeping patterns. Certain environmental components need to be considered to ensure these patterns function properly. Light is the major outside factor controlling the body’s circadian rhythms. 
More importantly, it is light that keeps the body’s circadian rhythm in sync with the Earth’s natural 24-hour cycle. To make sure your circadian rhythm is in sync with the 24-hour cycle, it is best to reduce or eliminate the amount of light that you are exposed to while sleeping. This could be from a bedside lamp or light that’s coming through a window. You should make sure the room that you are sleeping in is completely dark and is at a comfortable temperature to ensure better sleep.

Ending Note

One serious mistake that many people make when they can’t sleep is that they try to force themselves to sleep, which only helps exacerbate the situation and leaves you feeling anxious. What’s worse is that trying to force yourself to sleep can keep you from finding out the real underlying sleep issue behind your sleepless nights. We often fixate on the wrong things, which only delays the process, leading to further sleep issues.

Fix My Sleep is a great resource for all those who have trouble sleeping and are looking for innovative tips and products to help them get a good night’s sleep. For those who have a sleep issue or have difficulty with sleeping after trying everything already, you are sure to find the perfect solution at Fix My Sleep. You can find a variety of ground breaking natural sleeping aids and sleep products that allows you to get the best quality sleep possible. 

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