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Can't Sleep, What Should I Do?

Updated on November 12, 2019

What should I do, whenever I can't fall asleep?

The most important part is, that you have to turn off all the electronic devices in your room and do not keep yourself busy, while laying in bed. If your goal is to fall asleep in the next 30 minutes, put everything away, turn off the lights, put your phone to silent and just lay in bed.

If you struggle to fall asleep in these 30 minutes, turn on a dark light, start reading a book for 10-20 minutes, because that usually puts a lot of people to sleep. Also while reading a book, you should focus on it, because that makes you forget about all the other things on your mind.

If you can't focus on the book and your thoughts are still on your issues, try another method. Stand up, go to your desk, pull out a sheet of paper and write down everything that bothers you. Just write everything down, without putting the pen down and once you are finished, you will feel better. Putting down your pen, gives you some sort of closure, of course your problems will still be there, but you won't think about them as much anymore. Your mind will be clearer and having less things to worry about, will ease your body and soul and it will be easier for you to sleep.

Another issue a lot of people have, is that they use their bed as a place to relax and to do other stuff. Use your bed only as a tool for sleep. So whenever you lay down, your body knows ' it's sleeping time'.

After doing all these things for a couple of days, falling asleep will be way easier for you.

If you struggle with jetlag or going to bed and waking up at the right time, you should set times for yourself, whenever you go to bed and wake up. Even on weekends! The first couple of days will probably be tough for you, because you will not get enough sleep, but after adjusting your sleep schedule to these times, you will easily fall asleep and wake up at these times. After doing this for a couple weeks, you will wake up automatically at these times, without having to set an alarm, because your body clock will make you wake up.



The reason why I can't sleep

Ever since I came to Japan, I have been struggling with jetlag and other issues falling asleep. Another big problem for me is, that I have way too much on my mind, because I am in a new country, I have to study a lot, I have to stay in touch with my friends back in Germany and because I am a student, I have financial problems.

These problems and thoughts are on my mind 24/7 and that is a big reason why I can't sleep. Having to talk to my girlfriend on a daily basis with an 8 hour difference between Japan and Germany, is another big part of my sleepness nights. Also,I have to leave the house at 6:50am every single day, which is not a good time for student to begin with.

So I have been thinking about, how I could improve my sleep schedule and how I get the most of my days without being tired. The methods are slowly starting to work and I am starting to feel better.

Any tips on falling asleep and adjusting your sleep schedule?

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