What To Do When You Can't Sleep

Up counting sheep? Another sleepless night? 

Whether you’re in need of a super-soft pillow or just need your brain to slow down and relax, lying awake at night can be not only uncomfortable — it can even affect your mental well-being and performance the next day.

So what do you do when you can’t sleep? Here are some common culprits that might be keeping you up, along with our tips to help you fall back asleep.

Put Away Negative Thoughts

You just want to fall asleep quickly to be fit for the coming day? Instead, you toss and turn in bed. Annoying – but it’s no surprise if you take your problems like money worries, relationship or work stress with you to bed. Therefore, try to banish all stressful thoughts from your mind and your bedroom. But that doesn’t mean you should put your worries aside. On the contrary. Instead, consciously engage with them at a certain time of day. And the emphasis is on “day”. If you suppress your problems, they will not disappear into thin air. They’ll catch up to you when you don’t have a chance to actively distract yourself.

Get out of bed if you have trouble sleeping

If you can’t fall asleep, don’t stay in bed for long. Why? There is a risk that the brain associates the period of rest with insomnia in the long term – not good conditions for better sleep. If you don’t fall asleep after 15-20 minutes, get back up and do something relaxing, if not boring. The task makes you sluggish, you get tired and you can sleep. Light household tasks such as sorting the laundry or preparing the sofa are suitable for relaxation. You can also put a comfy chair by the bed, grab a not-so-exciting book, and read a few pages. Just don’t make it too exciting or scary, because then you won’t be able to fall asleep again because of the excitement.

No Alcohol And Heavy Eating Before Bedtime

Too many after-work beers or wine glasses can be sleep killers. Although many people can often fall asleep better after a glass or two of beer, this does not last forever. Alcohol reduces brain activity and turns off the carousel of thoughts. So you fall asleep faster. However, the effect often does not last, because the first quiet half of the night is often followed by a restless second half. That’s because your body has two things to do: break down the alcohol and regenerate. In addition, alcohol increases the urge to urinate and dries out the body. You need to go to the bathroom frequently at night or are extremely thirsty, which naturally disrupts your sleep.

Pay Attention To Your Biorhytm

If you want to sleep well, balance your biorhythm. More and more people are sitting in poorly lit offices during the day, taking too few breaks and not getting enough light. It doesn’t get any better in the evening: You’re lying on the couch while the living room light is way too bright and the TV flickers. The unnatural cycle of light you are exposed to daily keeps you awake at night. The lack of exercise does the rest for poor sleep. So what to do? Get some fresh air on your lunch break. A walk in the countryside also improves your work performance. Even small exercises during the break improve your biorhythm. Dimmed lighting conditions in the evening prepare your body for sleep. This will help you fall asleep faster.

The Key Elements to Cultivating Relaxation

Only in recent decades, though, have meditative practices for relaxation become a focus of scientific research, which has come to identify key elements for fostering the relaxation response.

A quiet environment. Quiet does not have to mean completely silent. Calming sounds or music can be beneficial. Loud, abrasive sounds or noises should be avoided.

A focus of attention. A word, phrase, mantra, breathing pattern, or mental image can all be used to draw your attention and reduce thinking about external concerns.

A passive attitude. Accepting that it’s normal for your mind to wander allows you to remain at-ease and draw your focus back to the object of your attention.

A comfortable position. Finding a cozy place to relax is critical. Naturally, when relaxing to fall asleep, the recommended position is lying in bed.

A comfortable mattress. Finding the best mattress for your sleep position and body type can be instrumental in a good night’s rest.