![]() Listen to Calm Music & Nature Sounds Image: UnsplashĬalm lyricless songs and the sounds of nature in the background, helps us feel relaxed and focused. Practicing this daily will help prevent your insomnia symptoms in the long term, as well. Ideally, we want to learn and repeat practice so we can manage without looking at anything. At first, you may need to practice while watching instructional videos, but this will strain your eyes. The heart rate doesn’t increase rapidly with slow yoga movements, and there are fewer worries about making loud noises in the middle of the night. ![]() There are many ways to stretch, but among them, yoga is an excellent choice. Light movements of the body and gentle stretches are helpful in falling asleep and feeling refreshed the next day. Cooking from scratch would require a lot of energy, so keeping a can of soup in your cupboard can turn handy. If you’re too hungry for bed, try some soup. Warm water alone can bring comfort and relaxation by heating your body up from within. If you don’t have any teas, try warm water. Most products label their products, ‘caffeine-free,’ if they are so that exploring herbal teas can be fun and easy. Oftentimes it doesn’t contain caffeine so you can enjoy a wide range of aromatic flavors from those with fruity notes, soothing sensations, to slight sweetness. Herbal teas are an excellent choice to accompany our bedtime. Some people dislike tea, but caffeine-free hot drinks can induce relaxation. Try to overwrite your negative thoughts by thinking about happy things. Cherish the small things that are often taken for granted, such as a pleasant conversation with friends, or getting through a day without any injuries. However bad your day may have been, there’s always a positive aspect you can reflect on. Reflecting on bad days sets you on a path towards more negative thoughts. It’s easy to get caught in a negative thinking pattern when we’re feeling heartbroken, down, or exhausted. Remember the Good Things in Life Image: Unsplash The clarity of understanding “what has to be done by when” allows space for us to feel more relaxed. This way, you don’t need to constantly shuffle through your head about your tasks. Make plans so that you know when to complete them. Write out all the remaining tasks you have to do, not only for the next day but also for the near future. To combat these feelings, try to visualize what it is you’re dealing with. A small worry from today or our worries for tomorrow may be prohibiting us from relaxing. The root cause of our restlessness can be due to anxiety. It may help if you try adjusting the pillow height with a towel. Another aspect to consider is your pillow. This should make you feel more comfortable and restful in your own bed. ![]() Put on additional layers of clothes or more blankets if you’re cold. Winter: Use a humidifier to prevent dryness. Prepare an ice pack with a towel wrapped around it. If you don’t have control over the temperature in your room, try the following: Change out the air in your room by opening windows or control the settings on your AC / heater to a comfortable temperature. Next, we want to make sure our body is feeling as comfortable too. First, if you’ve got a messy bed, try making the bed nicely. Create a Comfortable Sleeping Environment Image: UnsplashĪssess your sleeping environment for the quality of your sleep. Make sure you’re comfortable and relaxed before you start. Take the time to prepare a dim-lit environment if you can. Instead, if you can’t fall asleep after, (let’s say) 30 minutes, decide on switching things up for a change! 8 Things to Try on Sleepless Nights Sure, we can lay in bed for hours, but that may not always be the best solution. If that doesn’t work for you, then set a time to stop trying for sleep. Sometimes, crawling into bed can help us fall asleep even if we’re feeling restless. All it takes is a stress factor or an occasional important event that delays our bedtime to mess things up. However, it’s not always so easy to get into this habit. Keeping a habit of going to bed and waking up at the same time every day, positively influences our sleep quality. ![]() ![]() There can’t be enough emphasis on how important it is to maintain a regular sleep schedule every day. No one wants to give up on sleep, only to welcome the next morning feeling restless. How Long Should I Wait in Bed? Image: Unsplash Create a Comfortable Sleeping Environment ![]()
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