5 Tips to Sleep Better When You Worry About Not Sleeping

Tips to Sleep Better When You Worry About Not Sleeping

Have difficulty falling slumber, remaining unconscious, or simply feeling rested? 

The negative news is that it may be attributable to individual lifestyle choices. The good news is that changing these factors can help you sleep better, according to specialists.

What do my habits have to do with it?

Some individuals lie in bed gazing at the ceiling because of chronic pain, melancholy, medications, or other substances that can prevent sleep. When you address these issues, your ability to sleep will often improve naturally. 

Nevertheless, despite the treatment of other medical or psychiatric conditions, sleep problems frequently persist. Chronic insomniacs fret disproportionately about sleep and the consequences of their condition. In addition, they become increasingly agitated and apprehensive as bedtime approaches.

"If you're anxious about getting a good night's sleep, you may exert a great deal of effort to do so and experience a great deal of anxiety at night," says a specialist. This makes you more vigilant and may keep you extremely awake in bed.

Help is available if you’re having trouble sleeping

Some suggestions for improving your sleeping habits, including for those who suffer from chronic insomnia. Often, the key is to attempt to disrupt some of the patterns you may have developed.

5 Tips to Sleep Better When You Worry About Not Sleeping

1. Keep your sleep schedule the same

A consistent sleep schedule can improve sleep quality. Avoid staying up late on the weekends, sleeping in on Sunday, and then endeavoring to go to bed at your normal time.

Specialist explains, "We call it social jet lag because it's as if you've flown to California and are now trying to adjust back to the time zone difference." Maintain these intervals as consistently as feasible.

In order to make up on sleep, going to bed early or napping in will only result in sleep that is more fragmented and of lower quality. You typically go to bed two hours early and remain wide awake, associating your bed with lack of sleep.

2. Take some quiet time before bedtime

Peaceful moments are worth their weight in gold. As a buffer, give yourself at least 30 to 60 minutes of calm, relaxing time before slumber. Replace phone screen time with reading, listening to soothing music, enjoying a heated bath, or sipping decaffeinated herbal tea.

3. Distract yourself if you can’t sleep

If you are unable to fall slumber, get out of bed and engage in a distraction before returning to bed. 

"It could involve reading magazines, calming yoga stretches, or a hobby such as knitting or coloring," she explains. Avoid activities that are goal-directed or excessively physically or mentally stimulating, such as housework, bill-paying, and computer work.

It may be enticing to take your phone from your nightstand and incessantly scroll through social media, but resist the urge. The blue light emitted by your smartphone or tablet screen can inhibit the production of melatonin, a hormone involved in the regulation of our internal circadian sleep clock. 

4. Learn how to relax

Learning relaxation techniques, such as meditation, guided imagery, and progressive muscle relaxation, can help you fall slumber significantly. A sleep specialist can teach you this, as well as how to calm your mind and musculature, and reduce or eliminate your frantic thoughts and anxieties. Dealing with tension in a healthy manner is crucial not only for sleep, but also for your overall health.

"Practice relaxation techniques and develop them as a skill during the day when you feel good and are already calm," says a sleep specialist. "Instead of attempting them for the first time at bedtime, do so when you feel good and are already calm."

Also read: Taking the Plunge: 5 Reasons Baths Are Good for You

5. Keep a sleep log

Consider this the adult sibling to the middle school journal you kept. 

"You can keep track of the details of your sleep patterns and lifestyle habits," she says. This will be helpful when discussing your insomnia with your physician or a specialist in sleep disorders.

If writing things down manually is not your thing, you can use smartphone apps or a smartwatch to maintain a record. Additionally, you can obtain and print a sample sleep diary from the Sleep Foundation. Remember that it need not be complicated to be effective.​

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