What to Do When You Are Unable to Sleep

what to do when you unable to sleep

If you find it difficult to sleep at night, it’s probably not due to a lack of caffeine, alcohol, or a stressful situation. However, some people find it difficult to sleep due to nightmares, so it’s a good idea to read up on the meaning of your dreams before bed. You might also want to practice a relaxation routine before bedtime. Lastly, if you’re struggling to sleep, try journaling.

Avoiding caffeine and alcohol before bedtime

Drinking coffee and alcohol close to bedtime may have no effect on your sleep, but the consumption of alcohol and cigarettes late at night is one of the biggest factors that interfere with a good night’s sleep. Researchers from Florida Atlantic University and Harvard Medical School recently conducted research on these factors and found that the two substances were more likely to disrupt sleep than caffeine. For this reason, avoiding coffee and alcohol before bedtime may be your best bet.

Avoiding stressful situations before bedtime

To avoid stressful situations before bedtime, try to reduce the amount of time you spend on electronic devices. These gadgets emit blue light, which interferes with your circadian rhythm and can contribute to anxiety. It is also best to avoid naps before bedtime. Napping can cause you to wake up throughout the night, so limit yourself to 30 minutes before bedtime. Also, avoid drinking liquids right before bed. Alternatively, cover your clock display with a pillow.

Getting out of bed

Getting out of bed when you are able to sleep is not an easy feat, especially if you are suffering from a mental health problem or addiction. The temptation to stay in bed may be too strong to resist. You might even curl up under your comforter and clutch your pillow in the hope that you will eventually close your eyes. However, it may be better to do so than stay in bed and continue to suffer.

Journaling before bedtime

You can keep a journal to write down thoughts, feelings, and even your dreams before you go to bed. The benefits of journaling before bedtime are numerous. It is known to improve mental health, happiness, and wellness. In addition, it is also known to improve your sleep quality. Even if you have limited time, journaling is still a good idea. If you can’t find the time to journal, start a few pages at the end of the day.

Getting back to sleep after getting out of bed

Insomnia is caused by two main factors: stress and anxiety. The mind is more active when it is anxious, so worrying about bills or work can trigger the sympathetic nervous system, which controls the fight-or-flight response. This response sends out a stress hormone called adrenaline, which can increase heart rate and arousal, making it difficult to drift back to sleep.