What to Do When You Are Unable to Sleep

what to do when you unable to sleep

If you are not getting enough sleep, you should try to prevent your problems before they begin. Avoid stressful situations before bed, stay away from artificial light, and avoid over-stimulation. It is also recommended that you stay away from technologies like television. These can all contribute to your problems, so it is important to take the right steps to avoid them. Here are some tips that can help you fall asleep quickly and easily.

Avoid stressful situations before bedtime

Trying to sleep when you are stressed can be counterproductive. Rather than staying in bed, try moving to another part of the residence or engaging in some activity that you find relaxing. Try to stay away from blue light devices as well. Many people have anxiety when they look at their bedside clock when they wake up. If this is the case, cover the clock display. This can help you to fall asleep without worrying about what time it is.

Avoid artificial light

While you may not be able to avoid all artificial light before bed, it is recommended to turn off electronic devices at least two hours before bedtime. Electronic devices can emit more blue light than a normal light bulb. They can also disrupt your sleep with their charging lights. If you cannot put off these electronic devices before bed, it is best to set the lights in your room to the lowest setting. This way, you can avoid the blue light and still sleep soundly.

Avoid relying on technology to lull you back to sleep

While falling asleep, try to avoid using electronics. Approximately 95 percent of adults check their phones and use their devices within an hour of getting to sleep. By the time they get up, 80 percent have scrolled their phones or were in a conversation on their mobile devices. The problem is that screen time interferes with sleep. The solution to this problem is simple. Turn off all electronics before you go to bed and avoid revving up your brain before bedtime.

Avoid over-stimulation

Over-stimulation can make it hard to sleep, especially if it’s a chronic problem. In addition to being hard to sleep, chronic over-stimulation can also affect your day-to-day activities, like cooking or cleaning. If you’re having trouble sleeping, you may want to consider ways to reduce the amount of over-stimulation. Listed below are some tips to help you avoid over-stimulation.

Stay on the same sleep-wake schedule

When you are unable to sleep, stay on the same sleep-wake schedule as your regular routine. Your brain needs a certain amount of time each day to reset itself. Therefore, if you’ve been waking up at an earlier or later time than you usually do, this may be causing your sleep issues. In these cases, your brain may not be able to wake up in time to reset itself.