You have likely had one of those days where you couldn’t wait to hit the hay. However, the moment you lie down in bed, your body and mind fight to stay awake. Gazing into the darkness of your room, you wondered what you could do to will yourself to sleep. Once you read these helpful tips on how to fall asleep when you can’t fall asleep, you will no longer find yourself counting sheep.
Optimize Your Temperature
If you struggle with insomnia, you know how much it can negatively affect your health. That’s why you must ensure that the environment you sleep in is conducive to a restful night’s sleep. There’s nothing more frustrating than trying to sleep in a room that’s too hot or too cold; you need it just right.
Your room should be around 65 degrees Fahrenheit to have the best sleep possible. This is the Goldilocks temperature as it doesn’t interfere with the body’s circulatory system. A room that dips above or below this temperature leads to sleep disruptions, like frequent awakening and interrupted REM sleep.
Relax With Deep Breathing
Have you ever had that moment when you were more than ready to sleep, but your body didn’t get the memo? People tend to hold tension in their bodies, which culminates as they go about their day. When it’s time to lie in bed, they might struggle to fall asleep because their body can’t relax. The next time you are readying yourself for sleep, try this breathing exercise to ease your body into a relaxed state.
Lie down, place your hand on your belly, and take a slow, deep breath. Make sure you relax your neck and shoulders so that they don’t move with the breath—only your belly should rise. Hold the breath for a moment, then release it through your mouth for twice as long. The best part is that you can do this exercise in bed, making it one of the easiest ways to fall asleep when you can’t fall asleep.
Declutter Your Bedroom
You likely have noticed that your sleep suffers when your room is messy. If you have a knack for hoarding trinkets that culminates into a whole bunch of “stuff,” you may need to declutter your room. Try to make a habit of tidying your room daily so that the clutter never becomes unmanageable. Once you have a fresh slate, your mind and body will feel more relaxed and ready to sleep.