Are you afraid you’ll toss and turn all night? Does the fear of being unable to fall asleep prevent you from actually falling asleep? Lying awake and tossing and turning can be scary. What do you do when you can’t fall asleep? Learn how you can take the fright out of your night and get a peaceful night of sleep.
- Create wind-down time at least 30 minutes before bed. Dim the lights and get yourself ready for bed. Whether this is preparing for the day ahead, making a to-do list, or doing a quiet activity, make sure to give your body time to prepare for sleep.
- If you are unable to fall asleep, get out of bed. Do not lay in bed worrying about falling asleep. Instead, go into another room and do something relaxing until you feel tired. Although it may be “bedtime” our bodies may not be ready for sleep. Let yourself unwind with a quiet activity such as reading.
- Establish a regular bedtime routine. Find what helps you feel sleepy and incorporate it into your bedtime routine. A cup of decaffeinated tea, breathing exercises, stretches, or a soothing face mask can create a routine that signifies to your body it’s time for sleep. Remember to stick to the same schedule, even on the weekends.
- Avoid drinking and eating late at night. Limit caffeine, even in the morning, to make it easier to fall asleep at night. Eating a large, heavy meal late at night can make it more difficult to fall asleep at night. Try to avoid eating at least three hours before bed.
- Get outside. Exposing yourself to sunlight during the day can help with your melatonin balance. Fresh air from a late evening walk can make you feel refreshed and ready for sleep.
- Schedule “vent” time. Set aside a few minutes and jot down anything that might keep you up at night. You’ll be able to sleep knowing your thoughts, worries, and to-dos are written down and ready for you tomorrow.
- Consider the quality of your mattress. A good quality mattress and comfortable pillows can make you fall and stay asleep faster.
Take the fear out of your night by incorporating these ideas into your bedtime routine for a peaceful night of sleep.
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