If you’re having trouble sleeping through the night, you’re far from alone. Millions of people across the world struggle with some form of chronic sleep disorder, and the impact of this can take a serious toll on wellbeing. If you’re trying to figure out what to do when you can’t sleep, the good news is that there are a lot of ways you can deal with your issue.
From finding the best mattress for a good night’s sleep, to developing healthy sleep hygiene habits that can help you get deeper, better quality rest, here’s what to do when you can’t sleep:
Create A Calming Bedtime Routine
One of the main reasons most people struggle with getting a good night’s sleep is sleep anxiety. A calming bedtime routine can go a long way in helping you deal with some of the harsher side-effects of sleep anxiety.
Your bedtime routine can include any number of things, from catching up on an episode of your favorite tv show, reading a book, or listening to a sleep podcast. These work especially well if you’re trying to figure out what to do when you can’t sleep, though it’s good to keep in mind that the blue light present in most technological devices can actually have a detrimental effect on our sleep cycle, by disrupting the production of melatonin in the body.
Other practices you might wish to integrate into your bedtime routine include a nightly cup of hot chocolate or herbal tea, lighting a candle and meditating, or even developing a night-time yoga practice that helps put your body at ease.
Invest In A Sleep Set-Up That Works For You
One of the key components necessary for a good night’s sleep is comfort. Are you still sleeping on the same mattress you did ten years ago? It might be time for a change.
The best mattress for a good night’s sleep can transform the way in which you’re able to recover from a day’s worth of activity. That’s because the best mattresses are usually designed for that optimum balance of comfort and support that are necessary for a good night’s sleep.
So how do you know if you’re picking the best mattress for your sleep? Most of the best mattress companies will allow you to trial their product for a certain period of time without committing to your purchase – it’s always a good idea to take advantage of this and test out which bed is providing you the best amount of sleep.
The best mattresses are also going to cater to every type of sleeper by using high-grade materials. Check to see that your mattress is locally produced, has independently certified materials, and is hypoallergenic, so that you’re not tossing and turning with a bad case of the sniffles.
Start A Daily Practice For Mindfulness
If you’re convinced you already have the best mattress for a good night’s sleep, there are still other ways to figure out what to do when you can’t sleep. Mindfulness involves bringing attention to your breath, and bringing slow awareness to various parts of your body.
Mindfulness can help encourage you to stay more present, which can be especially useful for those who struggle with anxious or racing thoughts as they’re trying to go to sleep. Mindfulness can also help you feel more at ease in your environment, so if you’re struggling to get comfortable, mindfulness can be a great way to put yourself back at ease.
Take A Warm Shower Before Heading To Bed
Our bodies cool down as you go to sleep, and kick starting this process by taking a hot shower before bed is a great way to prime your body for a good night’s sleep. Anywhere between 65 to 67 degrees Fahrenheit are ideal temperatures for your body to get a good night’s rest.
Another way to keep cool when you’re getting ready for bed is making sure you have the best mattress you can for hot sleepers. Temperature plays a big role in the quality of sleep you get, so it’s important to account for this in your bedroom.
If you’ve already got the best mattress for cooling, another thing you might be able to do if you’re brainstorming what to do when you can’t sleep is ensure your bedding doesn’t trap any additional heat. Investing in cooling sheets might help with this problem further.
Stay Away From Devices Two Hours Before Bed
The blue light present in your phones can be deeply disruptive to the production of melatonin, a hormone in your body that is vital for a good night’s sleep. If you can’t figure out what to do when you can’t sleep, one of the easiest ways to improve your sleep hygiene is to cut out using devices a few hours before tucking yourself in at night.
If you don’t know what to do when you can’t sleep and don’t have access to a phone, the good news there are a lot of ways you can still wind down without being exposed to blue light. This includes reading, listening to a sleep podcast, or journaling right before you head to bed. All these activities can help you when you’re trying to accomplish a good night’s sleep.
Invest in a Sleep Aid Device
Sleep disorders should be given attention immediately to avoid further health complications. Sleep apnea is a serious sleep disorder that needs medical intervention as soon as possible.
People with sleep apnea experience irregular breathing while asleep and often snore loudly, as well. A continuous positive airway pressure (CPAP) machine allows you to sleep better by sending a steady flow of pressurized oxygen into your mouth or nose during sleep. The continuous stream of air prevents blockages in the throat so that your breathing isn’t interrupted and your lungs receive enough oxygen.
There are a lot of different types of CPAP machines and masks. It depends on your needs and preferences, so ask your doctor for guidance and assessment if you think you have sleep apnea and need a CPAP machine.
From investing in the best mattress you can for a good night’s sleep, to ensuring you’re able to build a sleep routine that actually works for you, if you’re wondering what to do when you can’t sleep, these solutions are going to help you get closer to a good night’s sleep.
One of the easiest ways to figure out what to do when you can’t sleep is to try and work backwards from what’s causing you trouble. If you’re tossing and turning because of frantic thoughts about the next day, taking a breather and practicing some meditation can help significantly ease this. If you’re feeling stuffy, on the other hand, investing in some cooling sheets and getting into the habit of taking a hot shower before bed will transform your sleep routine.