Poor diet, artificial lights in the bedroom, and increased technology use can also be factors.
Below, 15 things to do when you could’t fall (back) asleep:
1.
), and in the same way, it can help you sleep.
In one study, researchers placed 93 participants with sleep complaints into three groups.
According to another study, themore you listen to music, the more your sleep quality improves4.
If you could’t sleep, try slipping on some headphones and listening to music for a little while.
Look for something soft and soothing and avoid anything with a fast tempo or aggressive language.
Take a magnesium supplement
Magnesiumhelps calm you down by regulating neurotransmitters that promote relaxation.
After the test period, participants experiencedimproved sleep quality5and longer sleep duration.
- They were also able to sleep in longer in the morning.
*
4.
Keep going down your whole body until you reach the muscles in your feet.
While it may feel awkward at first, eventually you may be able tofall asleep more quickly9.
This technique, which is called “imagery distraction10,” canreduce pre-sleep worryand help improve overall sleep quality.
To try it, close your eyes and imagine the place where you feel most relaxed and happy.
If you’re feeling restless, get up and walk around a little bit.
Leave your bedroom and go read a book or listen to music.
The blue light emitted from these devices canmake it harder to fall asleep.
Lavender also helps regulateGABA, a neurotransmitter that blocks impulses between nerve signals in the brain.
Low levels of GABA are connected to anxiety and difficulty falling asleep, while high levelspromote relaxation13.
If you’re feeling particularly restless, put a few drops on your pillow, too.
Consider yourbedding, too.
Do you have sheets and a comforter that trap heat and leave you feeling hot and sweaty?
TheNational Sleep Foundationrecommends a bedroom temperature of 60 to 67 degrees Fahrenheit for optimal sleep.
Put on socks
Another simple trick to help you fall, and stay, asleep is putting on socks.
By warming your extremities, you actually stimulate blood flow, whichsupports temperature regulation18.
Exposure to light at night has even beenlinked to depressionin older adults.
check that your room is completely dark by covering your windows with blinds and blackout curtains.
If you could’t get your room completely dark, consider asleep mask.
Sleep psychologists use a reverse-psychology-based technique called “paradoxical intention” to help people with insomnia.
The idea behind paradoxical intention is to purposefully engage in the very thing you are trying to avoid.
attempt to keep yourself awake.
Chances are, you won’t succeed.
Research shows that this can helpreduce sleep performance anxiety20and reduce the time it takes for you to fall asleep.
Don’t look at the clock
I’m sure we’ve all been there.
Instead of actively stressing over the clock, focus on yourbreathingto make a run at get back to sleep.
A lack of good sleep can interfere with your quality of life, but there’s good news.
