What to Do When You Cannot Sleep

what to do when you unable to sleep

If you’re struggling to fall asleep, there are some things you can try to get some rest. One suggestion from the director of the Behavioral Sleep Medicine Program at the University of Pennsylvania is to change your environment. This might sound like a strange idea at first, but it can have positive effects. Moving to a different room or doing something relaxing before bed can help you relax and fall asleep. Other techniques include practicing muscle relaxation and changing your sleeping habits.

Muscle relaxation techniques

Many people experience difficulty sleeping, but muscle relaxation techniques can help you fall asleep. Progressive muscle relaxation is an excellent method for helping you relax your body, which reduces stress and general mental anxiety. You can do these exercises by memorizing a recording or using your mind. They should be done on a carpeted floor, on your back. They can take anywhere from 10 to 20 minutes. You can also use visualization.

PMR is a technique that involves tensing a muscle group, and then relaxing it. It is an easy way to relax, and requires no special equipment. To practice PMR, you need to find a quiet place where you can focus. Focus on your breathing, and then slowly relax each muscle group. Breathe in and out for 10 to 20 seconds before releasing. Repeat this process five times.

Getting out of bed

When you cannot sleep, try getting out of bed. Do something relaxing. This will help you relax and fall back to sleep. Try to keep the lights low and do something that you can do without being disturbed by bright lights. Avoid watching TV or using the computer, since bright lights can mislead your brain. Doing something relaxing will make your body feel more relaxed and allow you to fall asleep faster.

Try to schedule something positive, such as coffee in the morning or a favorite sweater. Other things that will make you feel good can be something as simple as playing with your pet, watching your favorite television show, or meeting a loved one for breakfast. By having a positive thing to look forward to, it will be easier to get out of bed. If you can’t wake up at all, try scheduling other things to do in the morning.

Changing your sleeping habits

The best way to change your sleep pattern is to make gradual adjustments over a few weeks. Try adjusting your bedtime 15 to 30 minutes earlier each night and gradually increase your sleep time until you are sleeping through the night. Start by doing this for a month. Once you have achieved this, you can make it a daily habit for the rest of your life. You can do this by gradually modifying your habits, such as going to bed earlier or staying up later, but make sure you stick to it!

Changing your work schedule can also be helpful. If you work shifts, request a later shift so you will be able to adjust easier to the new schedule. In addition to shift work, try to reduce light exposure while you are awake. Avoid bright lights, use blackout shades, and schedule household chores outside of your sleeping hours. Try taking melatonin supplements, if possible.