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What To Do When You Can't Fall Sleep

Updated on August 27, 2019

1. Breathe

Breathing Exercises Eases The Mind And Soul

Try to control your breathing.

Follow these steps:

1. Take a deep breath in through your mouth for 8 seconds

2. Hold it for 2 seconds

3. Exhale through your nose for 5 seconds

And repeat

This should help you calm down and focus more on your breathing than any thoughts that are keeping you awake.

2. Make Some Minor Changes

Make A Few Changes In Your Environment

Simple changes can really help.

Here are a few:

1. Turn the temperature down in your room slightly

2. Open a window

3. Don't wear bulky pajamas, wear something comfortable

4. Tie your hair up so you aren't uncomfortably hot

5. Keep a fluffy pillow in your bed, beside you to hug for comfort and a small amount of warmth


3. Block Out Thoughts

Don't Overthink The Negative

Replace and change any negative thoughts with positive ones that outweigh the bad ones, even if they are unrealistic. This will help put your mind at ease slightly so you can switch off.

4. Peaceful Music

Calming Sounds Help

Put some low volume white noise or chilling piano music, with no lyrics!

This helps so much as many people find it awkward and difficult to sleep in silence, and it will also make you feel more comfortable whilst taking deep breaths.

5. Keep Electronics Away!

6. Let Your Body Relax

Electronic Devices Cause Insomnia

Try to refrain from using your phone or any gadgets from an hour before you go to bed, but if you absolutely have to use them turn on night shift mode. This prevents the blue light rays from the screen, and the radiation would be far away from you, which could be the reason you can't fall asleep.

Soothe The Tension in Your Muscles

Before you sleep stretch your arms and legs out to release tension in your body slightly. An alternative to this is to take a warm bath before you go to bed, as when you get out of the water your muscles will be less tense and your body temperature lowers healthily.




Thank you.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2019 delilah

Try these out and let me know which one helps you the most in the comment section below

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