10 Things To Do When You Can't Sleep
There are nights when it is very difficult to fall asleep, right? You check the clock for the third time in ten minutes. It's past two in the morning and you have to get up at seven to work. You do everything you can to sleep, but some stress from your personal life, work, or an extra cup of coffee keeps you from sleeping. At these times, what to do? In addition to avoiding some specific foods, don't give up.
Generally, the problem is that you are overly concerned about something and this is preventing you from relaxing. Whether it's a distracting sound (drips, creaking doors, loud music, etc.), stress or even your worry about "what time is it?". There are some mind games that will calm your mind and help you sleep faster. But before that, check out the list of things not to do during these times of conflict:
- Do not get out of bed. Unless you can sleep on your feet - not so difficult for those who usually take crowded buses / trains / subways - moving around will keep you awake longer;
- Do not read. Although a boring book can make you sleep, reading will probably slow the process of rest and relaxation;
- Keep the lights off and stay in a comfortable sleeping position.
These tips may seem pretty obvious, but many cases of insomnia are due to a person's impatience at bedtime. Unless you have decided to stay up all night and be prepared to feel dead the next day, stay in bed. After removing all the fun activities, check out the following tips and get a great night's sleep:
1. Imagine a scenario
Try to imagine you in a familiar place. A good way to start is to visualize yourself moving around the room. Try to remember every detail of it without opening your eyes. If it's too easy, try to recreate a new room in your mind. You can spend a few minutes before sleep enhancing your dream mansion.
Focus on your breath. Consciously try to slow down your breathing process to a specific number of breaths and exhales, remembering to count each one. In addition to helping you focus your mind through counting, the process makes you physically relax. By soothing your heartbeat and forcing relaxation, it becomes easier to fall asleep.
3. Internal Dialogue
Who says imaginary friends are just for kids? Create a character and have a conversation with him. This way you can focus on your random mental flow and ward off thoughts, distractions, or stresses that may be keeping you awake.
4. Body Awareness
A good relaxation technique is to contract and relax every major muscle in your body. Begin by tensing the big toes for a few seconds and slowly release them. Then tense the muscles in the arch of your foot. Move to the legs, arms and finally the neck. This little exercise helps remove tension in your body and makes you more comfortable.
5. Recap of the day
Enjoy the restlessness caused by lack of sleep and revisit your day. What achievements did you achieve? What would you like to do differently next time? However, if any specific stress is keeping you awake, doing this exercise is not recommended. However, if your day went smoothly, there is no problem doing so.
6. Make a plan
Visualize from beginning to end what your “perfect day” will look like tomorrow. Imagine yourself waking up willingly the next day and getting all the things you really need to do. It usually takes at least 15 minutes to plan an entire day - unless you are extremely thorough. The task helps you calm your daydreams as you prepare for a better day.
7. Visualize a goal
Spend some time thinking about a goal or dream you want to achieve. If you often have problems with money or debt, spend a few minutes pondering how to be more prosperous. If you are looking for a new relationship, imagine the ideal partner. Invest some time considering the details. Don't just imagine yourself writing a book, see a complete copy in your hands.
Since you're being forced to stay awake, you better think of things that do you good, don't you?
8. The square root of sheep
Counting sheep is too boring to occupy a tired mind. Instead, try to do it in powers of two, that is, starting at number 1 and always continuing to double the value. 1, 2, 4, 8, 16… 1024… 8388608. At some point, you will get lost in the count and have to start all over again. Some little math games can keep your mind busy while keeping distracting thoughts at bay.
9. Mental Study
If you are a student or studying for a specific contest, use your insomnia to pass the next test. Start with some random information about the subject or subject covered. It may be the name of a muscle in the foot or some philosophical question that needs to be addressed. For concurseiros, this is a good time to go over some student law or penal code.
Lingue one concept to another and find new answers on the topic. From each new idea, find another knot in the chain of thoughts. For example, Socrates may lead to Aristotle, leading to Alexander the Great and finally to the great Gupta dynasty in India.
10. Keep your eyes open
Blink when necessary, but try to keep your eyes open. You can probably remember some important moment - be it a lecture or a class - when you needed to keep your eyes open, but they insisted on closing. That was certainly one of the hardest tasks of your life. Therefore, seeing the ceiling of your home can be a better sleep booster than anything your teacher might have created.