Do you often find trouble falling asleep or waking up in the middle of the night? Sleep troubles can be irritating, especially when it happens often. This common issue may be due to insomnia or other sleep conditions. However, apart from sleep conditions, there are many reasons why one finds it difficult to fall asleep.
Some sleepless nights may be due to stress from work, relationships, family, travel plans, or you’re just worried because you have a big day tomorrow.
Do not be stressed, as we’ve got a few tricks up our sleeves that might come in handy during troubled nights.
Visualisation
First, start by taking your mind off any racing or worrying thought that’s keeping you up. Instead, think or better yet, picture yourself in a relaxing scene.
For example, visualise yourself lying on a hammock while listening to the sound of waves hitting the shore on an island. Keep your focus on this scene for a while and feel free to add other characteristics that would help you feel more at ease. After a while, you might find yourself drifting into sleep slowly.
Read your way to bed
Reading before bed can be relaxing and enjoyable, but avoid reading electronic books from your phone or tablet. Instead, pick up a printed book. According to the Proceedings of the National Academy of Sciences, reading through electronic devices may disrupt sleeping patterns and make you feel more tired the next day.
So, get yourself comfortable by the bedside and grab a book that you’ve been reading. Clear your mind and read to sleep.
Tire yourself out!
The best way to fall asleep easily is to workout before you hit the bed. Tire yourself through High-Intensity Interval Training (HIIT), or simply hit the gym if you have the time for it. Another option is to do yoga as it can help reduce stress, relax your muscles and prevent sleep-disrupting cramps.
Seek help!
It is perfectly normal to lie in bed for 10 to 20 minutes before you drift off to sleep. However, if it’s more than 20 minutes and it occurs on a regular basis, then it’s best to visit a sleep specialist to find out the underlying cause.
Sources: Health, Healthline
