qertmachine.blogg.se - I want to sleep now

If you don’t want to get out of bed, close your eyes and visualize relaxing scenery like a sunset or a waterfall to help you drift off. If you’re having trouble quieting your mind, write down what's bothering you in a journal and give yourself permission to revisit it later. You can also try doing a relaxing activity, like yoga, meditation, or taking a warm bath, to help you feel more tired. Also, make sure to avoid looking at any electronic devices, since the light from screens can make it harder to fall asleep. According to the American Sleep Association, it’s best to read outside of your bed, so that your body does not start to associate your bed with anything other than sleeping. If you're lying in bed and can't fall asleep, grab a boring book and read for a bit to help you wind down and drift off. These will help block any unwanted lights, including those coming from the street or other nearby buildings. When you're setting up your room for the night, consider investing in blackout curtains. Light pollution can also impact how well you sleep.That way, you’ll only associate your bed and bedroom with relaxation and sleep. Don’t work, eat, talk on the phone, or do other activities in bed. Additionally, use your bedroom only for sleeping.A cluttered space can increase stress, and it can be tough to relax if your sheets are smelly.

Clean up regularly, and change your sheets every 1 to 2 weeks, or whenever they’re dirty. Sleeping in a hot and uncomfortable area is not a good or relaxing way to sleep, so do your best to get air regulation throughout the room. Do your best to keep the temperature in your bedroom just below 70 ☏ (21 ☌). Keep your room cool, clean, dark, and quiet. X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source However, you should avoid routinely taking antihistamines to fall asleep, especially if you’re not suffering from allergies or a cold.

Along with other antihistamines, Chlorpheniramine Maleate can cause drowsiness, and some people use them to curb insomnia.

When brewing it, use 2 bags, and be sure to use caffeine-free herbal tea.

Chamomile is available as an oral supplement, but drinking a hot cup of chamomile tea before bed might help relax you.

Valerian has been used to treat insomnia and nervousness for centuries.

The typical dose available at pharmacies and health stores is 3 mg, but as little as 0.3 mg can improve sleep quality.

Your body produces melatonin naturally, and it is the most common sleep supplement on the market.

Before trying a supplement, it’s wise to consult your doctor, especially if you have a medical condition, take any medications, or are pregnant or breastfeeding. There are many sleep supplements available that may help you fall asleep. You can also check out online videos or articles.Give sleep supplements a shot. To learn more about these and other techniques, take a class or use self-guided books or videos. Do this over and over throughout your body, starting with your feet and working your way up. First tense your muscles, then relax them. It's a type of meditation that helps you distance yourself from stress by imagining the sights, sounds, and scents of a peaceful place. You can quiet your mind if you repeat a phrase while you do some rhythmic breathing.

Repeat the cycle 3 more times (4 total).

Breathe in through your nose as you count to 4 in your head.

Breathe out completely through your mouth.

Sit with your back straight and the tip of your tongue behind your upper front teeth. You can try the 4-7-8 breath relaxation exercise. Do it slowly and steadily from your belly. Put your mind and body at ease with these techniques:ĭeep breathing. If you read, don't use backlit screens such as computers, cell phones, or tablets. If you get up to go to the bathroom, get a drink, or have a snack, keep the lighting dim.

Light makes you feel alert, which isn't what you want when you need to sleep. Turn the clock away so it's out of your sight line. If you check the time over and over, it only adds to your stress when you're trying to get some shut- eye. When you feel sleepy again, go back to bed.

Do something quiet and unexciting, like listening to soothing music or reading something you've read before. It may not sound like the obvious thing to do, but if you can't get back to sleep within 20 minutes or so, go to another room. You get up in the middle of the night and you're wide awake.