We all have those nights when we get to bed early and we end up tossing and turning up until the wee hours in the morning. Sometimes, we do things that we think can help us fall asleep but it ends up futile. Here are some things you can do and should not do to get yourself asleep.
Relax. Do not pressure yourself to fall asleep the moment your head hits the pillow. Give yourself time to warm up to your bed. Position yourself so that your bed is fully rested onto your bed.
Focus on your breathing. Fast breathing makes your body more active while slow deep ones relaxes your body making it more suitable for rest and relaxation. Inhale through your nose and exhale through the mouth.
If you find yourself staring at the ceiling for far too long because you are unable to sleep, move out of the bedroom and do not come back up until you feel sleepy or tired.
Spend your waking works at night making yourself tired. You can either work on that crossword puzzle or finish that book you are reading to make you feel bored and tired and ready for bed. Do something you enjoy and you will very quickly start to get the heavy eyes and you will fall asleep.
Naps should only be taken to avoid afternoon slumps but too much naps can also pose a danger to your sleeping habits at night. Make sure naps are only 20 minutes long for you to recharge your batteries and get on with your day.
Put your worries away into a piece of paper. Worried about that presentation you have for tomorrow and the dread is keeping you up all night? Write it down as if you are talking to yourself. This will relieve the stress and anxiety building up inside you and help you loosen up your mind from worries.
Avoid drinking caffeine right after leaving work since it is so late in the day. Some people might choose to drink alcohol to knock themselves off to sleep but alcohol will only get you to sleep for a couple of hours and does not let you enter REM sleep which your body really needs. You need to just naturally fall asleep one way or another, or at the very least use one of those safe sleeping pills that are available over the counter.
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