How to sleep when you are not tired

Sleep disturbances and difficulties are becoming more and more common these days. We get used to the fact that we work more and sleep less, which is a terrible trend to follow. Currently, sleep disturbances can include being unable to fall asleep completely, disturbed sleep, or waking up too early. Another arising issue is not being able to fall asleep because you’re body and brain aren’t tired.

For you to fall asleep, the brain needs to recognize some signals and cues, like that it is night, that your body temperature is lowering, and that you’re physically calmed down. However, the brain ignores these signals, doesn’t produce melatonin and you end up lying awake for hours. That is why in the following paragraphs we’ll present some tips and tricks that will help you fall asleep even when your body and brain aren’t cooperating.

How to fall asleep when you are not tired

Improving your sleep conditions: 7 ways

It is much easier to fall asleep when the brain and body are tired. However, when you’re body isn’t tired at all, sleeping can be a real struggle. Here are some of the ways you can lower brain alertness and wakefulness and finally get some good night’s sleep;

Improve physical health: 4 ways

Improve mental health: 6 ways

Application

It is important to bear in mind that sleep strategies don’t often work the very first time. Because your body and brain don’t feel tired, you will need to try the methods over and over again, until they start tiring your body out.

So, don’t get discouraged if you don’t fall asleep tonight right away. Instead, use your inability to fall asleep as an opportunity to try certain methods and see which ones are actually helpful.

There are many things you can do, and if none of them work, talk to your doctor or healthcare provider.

You might like:9 fastest ways to force yourself to sleep (multiple breathing methods)

Hard night last night? Everyone has a bad dream from time to time.

Your life will not wait for you to rest, so you will need all your energy to survive today. Some of the country’s leading sleep doctors provide tips on how to survive the day after a sleepless night.

1. Caffeine, in moderation

Caffeine can help when you need an energy boost, as long as you don’t overdo it, says sleep disorder expert Dr. Joyce Walsleben of NYU School of Medicine.

For example, two cups of coffee will give you all the vigilance you can get. Drinking more is unlikely to make you more alert, especially if you drink a lot of caffeinated beverages, says Dr. Jeffrey Durmer, medical director at Atlanta’s FusionSleep Center.

Part of this is about your brain chemistry. When you’re sleep deprived, “[sleep hormones] build up in your brain all day and drinking too much caffeine won’t stop it,” Durmer says. he says.

Uninterrupted

The same goes for over-the-counter supplements, which promise to help you stay alert.

“Caffeine and supplements … increase focus and focus and are fine every now and then, but they don’t replace a bad night’s sleep in any way,” says Durmer. If you regularly use wakefulness supplements, you may need to see your doctor to see if you have sleep disturbances.

Energy drinks can serve a purpose when used correctly, but in most cases they do more harm than good, says Dr. Michael Breus, who writes the sleep blog WebMD. Breus suggests sticking with regular black or green tea and coffee. Also, steer clear of all caffeine after 4 p. m. to avoid problems falling asleep at night, Breus says.

2. Don’t rely on sugar

When you are sleep deprived, you may be tempted to grab a chocolate bar. No.

Sugar will give you energy quickly. It doesn’t take long, though, and then you fall to the ground, Breus says.

Zamiast tego trzymaj się zbilansowanej diety i kładź dodatkowy nacisk na produkty bogate w białko, takie jak orzechy i chude mięso, he says. Also, avoid large meals and simple carbohydrates like pasta for lunch to avoid energy drops.

Uninterrupted

Breus suggests eating a grilled chicken salad or some other lean protein like fish and vegetables for lunch and dinner.

For breakfast, Durmer suggests eating protein-rich foods like eggs and plain Greek yogurt. If you like sweets, go for fruit, not donuts. Natural sugar in fruit takes longer to digest than table sugar and won’t cause blood sugar levels to fluctuate that much, Durmer says.

3. Take breaks

After a bad night’s sleep, your concentration may be a little longer than usual. To focus, take breaks during the day, Durmer says.

  • Take a walk in the fresh air. You will get sunlight along with your business. “Movement stimulates alertness in the brain, and sunlight provides the body with natural signals that promote wakefulness,” says Durmer.
  • When you work out, relax. Maintain light to moderate, not vigorously, when exhausted. Walsleben says you are much more likely to get injured if you train hard when tired.
  • Take a short nap if you have time. A nap for up to 25 minutes will help recharge your body and mind, Breus says. Taking a nap longer will make you more sleepy than it already is. For a recharged nap, Breus offers a “milk nap”. Wypij filiżankę mrożonej kawy z kroplówki tak szybko, jak to możliwe, a następnie zrób sobie 25-minutową drzemkę, a będziesz gotowy „na co najmniej cztery godziny”, he says. This way you’ll get all the benefits of a short nap, but wake up just in time for the caffeine to take effect.

4. Simplify your day

Let’s face it, you’re not at your best when you don’t sleep well. So reduce the workload as much as possible. By doing fewer things, you can still do a good job without stress, says Durmer.

Let’s say we have five activities a day. Cut them down to two or three and focus on doing them really well, says Durmer.

Or you can wait to make important decisions until you’ve rested, Breus says.

5. Avoid driving!

Sleepy driving is dangerous as it can cause accidents. If you are awake, stay as far away from the road as possible.

If you absolutely can’t drive your car or transit, take a nap before your trip, says Walsleben. Don’t wear sunglasses while driving because sunlight can make you feel more energetic, Durmer says. This will not undo the fatigue, so avoid driving for safety reasons.

Be especially careful when driving in the early afternoon. “Most people naturally drift around 1 or 2 p. m., and those who are sleep deprived will take a bigger hit,” Walsleben says.

6. Get some sleep tonight

When you go to bed today, you may be tempted to sleep longer than usual. Again, moderation is the key.

Sleeping after bad sleep is fine, but you’re trying to catch up on your sleep schedule. Sleeping too long can make it difficult as it alters the normal sleep pattern.

If you’re sleeping, limit it to no more than two more hours, says Durmer. If you usually sleep seven hours a night, focus on nine.

Going to bed too early can also disrupt sleep, says Walsleben. If you are exhausted and want to go to the pack, try waiting until an hour has passed before going to bed normally.

No matter how tired you feel, there’s no reason to sleep all day as the most restorative sleep time you can get is 10 hours, Durmer says.

If you’re exhausted but still struggling to sleep, count down from 300 to three, Breus says. „Rozwiązywanie problemów matematycznych sprawia, że ​​trudno jest myśleć o czymkolwiek innym i mieć otwarte oczy” – he says.

Sources

Dr. Joyce Walsleben, Research Associate Professor, New York School of Medicine; former director of NYU Medicine’s center for sleep disorders.

Jeffrey Durmer, MD, PhD, co-founder and medical director of FusionHealth, Atlanta.

Dr. Michael J. Breus, author,Good Night: 4-week medical sleep schedule for better sleep and better health.

Last updated: March 13, 2021 References approved

This article was medically reviewed by Dr. Jeremy Bartz. Dr. Jeremy Bartz is a clinical psychologist in private practice based in Los Angeles, California. Dr. Bartz specializes in the treatment of depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, attachment trauma, and resolution of the effects of narcissistic trauma. He holds a PhD in psychological psychology from Brigham Young University and completed a pain psychology fellowship at Stanford’s leading pain clinic.

This article cites 19 references that can be found at the bottom of the page.

wikiHow marks an article as Reader Approved when it receives enough positive feedback. This article received 47 references and 80% of readers who voted found it helpful, earning reader approval status.

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Go to bed early or take a nap, but for some reason you are not tired or even sleepy. There are many tricks you can use to relax your mind and body so that you can fall asleep easier. If trying to sleep when you’re not tired is a constant problem in your life, you can change your routine. This can make it easier to fall asleep at night, even when you are awake.

Last update: February 19, 2021 References approved

This article was medically reviewed by Sari Eitches, MBE, MD. Dr. Sari Eitches is an integrative internist managing Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant nutrition, weight control, women’s health, preventative medicine, and depression. She is a diplomat of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She holds a BA from the University of California at Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She was in residence at Lenox Hill Hospital in New York and served as an attending physician at the University of Pennsylvania.

This article cites 19 references that can be found at the bottom of the page.

wikiHow marks an article as Reader Approved when it receives enough positive feedback. This article received 36 references, and 83% of readers who voted found it helpful, earning reader approval status.

This article has been viewed 2,995,696 times.

When you start feeling tired, it’s usually a signal to go to bed and shut up for a bit. However, sometimes you need to stay awake, whether it’s a late work shift, morning classes, or an overnight stay. Your first instinct might be to use caffeine, but it doesn’t always work for everyone. Fortunately, there are many other ways you can stay awake when tired and this wikiHow will show you how to do it!

How to sleep when you are not tired

Sleepless nights happen to the best of us. Forse hai lanciato e lanciato tutta la notte, lavorato su una scadenza urgente o ti sei divertito un po’ troppo a festeggiare la scorsa notte e a mangiarti la gola. Either way, the reality is that the next day you will still have to go through another day without sleep and still function at an acceptable level.

“When you don’t get enough sleep, your brain doesn’t work at its optimum speed,” says Leigh Winters, neuroscientist and wellness expert. “Brain imaging studies show that sleep deprivation reduces blood flow to areas of the brain, such as the prefrontal cortex, responsible for higher-level thought processes, such as working memory. It can also make you more irritable and prone to mood swings. “

Surviving the day will be a real challenge. That said, it’s still possible to break through and do it as productively as possible until you fall into the sweet softness of your mattress.

Sit by the window or go outside

“Nature is one of our most underused sedatives, both physiological and psychological,” observes Winters. “Connecting with nature and being outdoors can make you feel more awake. Additionally, access to natural sunlight helps maintain your circadian rhythm, which will help restore your sleep schedule. ” Ha aggiunto che mentre la luce di lunghezza d’onda blu, come quella emessa dai nostri telefoni e computer, può imitare la luce naturale, stare nella natura può ridurre la frequenza cardiaca e i livelli di stress e rafforzare la mente.

How to sleep when you are not tired

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Resistant to sugar, carbohydrates and processed foods

Your tired body will crave an easily digestible and fast high, but with that high comes a terrible accident, registered nutritionist Maya Feller warned. “Skip ultra-processed foods and drinks,” she advises. “They might sound good right now, but they will likely provide an unbalanced burst of energy that can make you more tired and hungry. It’s a cycle that your already tired body doesn’t need.

Prioritize balanced meals and snacks

You should eat balanced meals every day, but doing so becomes doubly important on days when you are completely exhausted. “Create meals that provide all macronutrients from whole, minimally processed sources,” says Feller. “A great lunch would be a portion of fish – or even any protein of your choice – with a heaping portion of vegetables with nuts and seeds.” He adds that the optimal afternoon snack can be a slice of traditional black pumpkin bread with avocado and hummus. “Lunch provides lean protein with a phytonutrient injection from vegetables; the snack provides fiber-rich whole grains with vegetable fats as well as vitamins and minerals, ”she explains.

Don’t skip meals

Consequently: do not forget to eat completely. This can slip into an already confused mind, so create an alert on your phone if necessary. “Skipping meals leads to low blood glucose levels and elevated mood,” notes Feller. Spare your colleague and family an extra dose of the spoilage and make time to ingest it.

A hard nap, if you really have to

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“An energy nap can be invaluable when there is an occasional disruption to your normal sleep schedule,” says Dr. Steven Olmos, who is certified for a sleep disorder. “The greatest pressure to sleep is 4 a. m. and 4 p. m., so if you are feeling an afternoon dip in energy, a quick nap can restore the body fatigue that is felt with the previous night’s interrupted sleep.” A quick nap is just 20 minutes of uninterrupted, comfortable sleep, no more, no less.

Stay active

It may seem counterintuitive to go to the gym when you’re low on energy, but all three experts say staying active can stay alert. “Starting the day pumping blood is the best energy formula for the day. Exercise increases your basal metabolic rate and lasts for many hours after you stop exercising, “notes Dr. Olmos. Winters adds,” It could be a walk or a dance – just make sure you move your body. It’s a bonus if you train outdoors. “

Caffeine is fine, but don’t overdo it

“Don’t drink caffeine,” Feller warns. “Yes, it will give you a boost, but for those who are sensitive to the side effects, consuming too much can lead to decreased food cravings, nervousness and difficulty sleeping.” Coffee or tea should be your favorite moderate caffeine, she says, adding that you should stay away from soggy energy drinks because “additives are more harmful than useful.”

Press Pause for big plans or decisions

The quote “Don’t put off what you can do today until tomorrow” does not apply when you are awake. “If you’ve slept through the night or have a huge sleep debt, think twice before making important decisions or engaging in high-level thought processes like analysis, evaluation and planning,” says Winters. “Lack of sleep not only slows down your cognitive speed, but also reduces your constructive thinking and logical reasoning skills.” So refine your to-do list, put off non-priority activities until tomorrow, and give yourself an easier day.

READY FOR MORE ZZZ? READ AND REST BETTER

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How to sleep when you are not tired

Depending on how much you are currently sleeping, your body may send you subtle signals that you are sleep deprived. Since the Centers for Disease Control estimates that 50 to 70 million U. S. adults suffer from sleep wakefulness disorder, it’s clear that America is seriously sleep deprived. You may think you are getting enough sleep to function, but it may be time to analyze your definition of “function”. Functioning does not prosper, just as survival is not really life. The absolute minimum is never a goal, and sleeping as little as possible to get through another day is not a way to show the world your best.

However, sometimes it’s hard to tell if you’re really losing sleep. Especially if you work hard, eat well and sleep as much as possible given your busy lifestyle. Are you doing what you can, so what else can you do? However, your body is extremely reliable when it comes to letting you know what you need, so all you really need to do is pay attention to find the answer. Listen and your body will tell you. Here are all the sneaky signs that you need more sleep and should take a nap right away.

1. You are in constant corruption

When your baby gets picky, maybe it’s time to take a nap. And apparently people will never get over it. A Harvard Medical School study shows a link between sleep disturbances and emotional and mental health problems. The more tired you are, the more irritable you become. You become less prepared for stress. This can lead to anxiety, depression, and other ailments.

2. You are always hungry

No matter how many times you feed your hungry stomach, it is never satisfied. You can find some charm and humor in it, Liz Lemon style – always snacking. However, an NCBI study found that lack of sleep leads to reduced levels of leptin (a hormone that suppresses hunger and regulates energy). So if you’re still craving a snack, it could be due to lack of sleep.

3. Passed out as soon as you hit the pillow with your head

If you put your head on a pillow to immerse yourself in deep sleep, you need more sleep. According to the Institute for Neurological Sleep Disorders and Stroke, if you fall asleep within five minutes of lying down, you are likely suffering from severe sleep deprivation.

4. You look like a hangover even when you are not

Not good looking. Puffy, bloodshot eyes and a dull complexion aren’t always the direct result of too much alcohol the night before. It also happens when you don’t sleep a lot. Why do you think they call it a “good dream”?

5. Your immune system sucks

Dear Immune System, You’ve had a job: Keeping diseases out of the way. WTF?

If you constantly catch a cold and always feel junk, it could be because you don’t get enough sleep. Do you need proof? In one study, healthy people were injected with the common cold virus. Those who slept less than seven hours each night in the previous week were three times more likely to develop cold symptoms than those who slept eight hours or more. Oh, what’s the difference the hour makes.

6. Go reg

Daydreaming and taking imagination breaks during the workday are not the same as staring into the blurry void of nowhere. One stimulates the brain and the other is a sign of a lack of accumulated CS. And for those of you who think it’s a good idea to be late to complete a project, sorry but you’re wrong. You just don’t become more productive the longer you go without adequate rest. So know when it’s time to name it and get back to work when you’re fully rested.

7. You are crying for every little thing

Harvard Medical School also found that good sleep promotes emotional resilience, while lack of sleep leads to emotional vulnerability. So outside of PMS, if random things make you cry, it’s time to evaluate your sleep habits.

8. You can’t fully wake up with coffee

Coffee is your savior, but what if it doesn’t seem to save you at all? If you’re still tired all day and have a hard time waking up after your usual cup of coffee, then you haven’t been napping long enough the night before.

9. Your sex drive is MINE

It’s hard to get into sexy moments with your partner when you’re like a light when you lay down. In an NCBI study, lack of sleep was linked to a decline in sex drive. So go to sleep to get sex back. Why is life without it?

10. Take a nap at the end of yoga or at the cinema

If it’s still daytime and you’re about to take a nap after being placed in a dark room or dark environment, your body is telling you to capture more Z’s. So it’s time to listen!

11. You are more clumsy than J. Law

Clumsiness adds charm to someone’s personality, but it can also be a signal that you need more rest. Your fine motor skills decrease when you are sleepy. And a 1997 study also found that a person who didn’t sleep all night had the same hand-eye incoordination in the morning as a person considered legally drunk. Now imagine the same person going to work. Oh my.

12. Your skin is a war zone of imperfections

Oh yes, acne shows in full force when you are overworked. So it’s fun. Especially when you are 30 and you should have a pimple. Your skin works on its own through the night, and when deprived of that time, your hormones rise and the collagen in your skin breaks down, according to an NCBI study.

13. Suddenly you become a night owl

According to Dr. Rafael Pelayo, your body wants you to get into a healthy routine, so when you run with little sleep, it tries to self-regulate by providing a burst of energy at the worst possible time, just before bed. Stanford University Sleep Medicine Center.

Sleep is a must to stay healthy. Sometimes, however, the dream can escape us. Problems falling asleep at night are not uncommon.

When your body is not rested, you become excessively tired, which makes it difficult for you to focus and work. It’s a huge productivity killer, especially if you have to work all day.

The only way to alleviate this problem is to learn as much as possible about getting the right amount of rest. Here are some tips to help you sleep better.

How to sleep when you are not tired

Keep a sleep schedule

Most people need at least seven hours of sleep a day. The best way to get enough sleep is to plan a rest.

Make sure you stick to your schedule on the weekends too. Being consistent puts your body on a healthy sleep-wake cycle.

Sometimes it can be difficult to fall asleep right away, if you notice this happening, the best thing you can do is get out of bed for a few minutes and do something to relax. It could be reading a book, listening to your favorite music. When you feel tired, you can go back to bed.

Food and beverages

What you eat and drink before bed is extremely important. Always make sure you don’t eat too much or too little. The last thing you want to be is hungry but you don’t want to be overly full either.

Consume heavier meals a few hours before bedtime. Stick to lighter meals before bedtime.

Try not to smoke, drink coffee or other caffeinated drinks too much before bed. This can make you anxious and make it difficult for you to fall asleep.

Comfortable bedroom

Your bedroom plays a big role in how you feel before you go to bed. It should be cool, quiet and dark if possible. This doesn’t mean you cannot use a night light.

However, make sure it’s not too bright as it will help you stay awake. If possible, use a sleep mask or use curtains in your room.

Turn off the TV and stay away from the phone before bed. This is because the blue light of these devices makes it difficult to fall asleep.

Avoid taking naps during the day

Taking a nap during the day can be tempting, especially if you work from home. However, it can disrupt nighttime sleep.

If he takes a nap, limit it to 30 minutes and keep it at the start of the day. Try to get them at noon or earlier.

If you are currently working at night, a nap shouldn’t disturb your sleep too much. It would be a really nice refreshment for you if you need to catch up on sleep due to night work.

Get a comfortable mattress

Much has been said about making your room environment as comfortable as possible. While essential, if the mattress you’re sleeping on makes you uncomfortable, no matter how you prepare your surroundings, you will still struggle to fall asleep.

There are so many different types of mattresses on the market these days. You can choose what you like. However, there are a few things you should pay attention to regarding your preferred sleeping position.

If you sleep on your back, memory foam mattresses will offer you the highest level of comfort. Memory foam mattresses contour and cushion the spine effectively giving you a good night’s sleep.

If you sleep on your side, you may experience discomfort in your hips or arms. Your mattress must be soft.

If you sleep on your stomach, you need to distribute your weight evenly over your entire body. If your mattress is too soft, it won’t provide enough support.

Your spine will submerge while you sleep, which can lead to back pain. The best option for you is to choose a medium firm mattress.

Sleeping herbs

You can improve your sleep with herbs. The strongest of these herbs are lavender, chamomile and oats.

Lavender is an essential oil that can work wonders for reducing stress and making it easier to fall asleep. Lavender can be inhaled before bed to relax.

Chamomile is also a very relaxing herb. It will help you fall asleep. One of the best ways to unwind before bed is to drink it as tea.

You may think oatmeal is only good for breakfast every morning. However, it can also be taken at bedtime in small quantities. Oats can help reduce fatigue and promote sleep.

Manage your stress levels

The stress you feel is often inevitable. However, it is best to try to cope with high levels of stress as it makes a good rest difficult.

No matter how quiet your room is, how good your mattresses are or how much chamomile tea you drink, you will never rest if your mind is absorbed in disturbing thoughts.

It’s best to confront any stress head on and try to clear your mind before trying to sleep. If you’re having a hard time managing yourself, it’s okay to ask for professional help.

good night

Getting the right amount of sleep is not always easy but it’s a necessity. You have to go to great lengths to keep your body refreshed.

If it isn’t you will start to experience fatigue and other health problems that can hamper your productivity during the day. If you work during the day or even at night, this can be very problematic. It is always in your best interest to make sure you do whatever it takes to get the rest you need.

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Author: Juliann Scholl

Updated March 26, 2021

If stress has ever made you toss and turn at night, you’ll agree that stress and sleep problems seem to go hand in hand.

Stress activates the sympathetic nervous system (1), causing a rapid heart rate and high blood pressure that keep you awake (2) instead of making you sleep. Even if you do manage to fall asleep, your sleep quality may be lower and you may wake up more often during the night. Because poor sleep can make stress symptoms worse (3), these sleepless nights can turn into a vicious cycle.

How to fall asleep faster when stressed

Learning new ways to cope with nighttime stress can improve your sleep. In turn, you will be better equipped to deal with whatever life throws at you.

Use relaxation techniques

Relaxation techniques (4) can help lower blood pressure, slow breathing, and make you feel calmer. To help you prepare for sleep, you can choose from a variety of coping methods designed to elicit a relaxation response. Useful techniques include mindfulness meditation, guided imagery, hypnosis, progressive muscle relaxation, and deep breathing, as well as techniques that include a physical element such as yoga, tai chi, and qi gong (5).

Manage your screen time wisely

Smartphones, tablets, televisions, and computer screens all emit blue light that can keep you awake at night (6), lowering your levels of melatonin, a hormone that causes sleepiness. As part of your relaxation routine, sleep experts recommend avoiding electronic devices (7) before bed. Wearing special blue light blocking glasses (8) can reduce the impact of screen time on your sleep-wake cycle, but if you can, go one step further and make your bedroom a screenless zone.

Drink a glass of warm milk

Many people believe that a cup of milk or a calming herbal tea (9) is just what helps them fall asleep at night, although research is unclear as to why milk appears to promote sleep (10). To improve the quality of your sleep, try to limit caffeine, alcohol and nicotine, especially in the evening. If you wake up often to go to the bathroom, you can also choose to drink less fluids (11) before going to bed.

Avoid heavy meals before bedtime

A recent study found that eating in the three hours before bedtime (12) can lead to more nocturnal awakenings. Eating a heavy meal just before bed can also cause heartburn (13), with discomfort that can make falling asleep even more difficult. If you suffer from heartburn, try to avoid fried, spicy, or acidic foods before going to bed. For those who have trouble sleeping through the night on an empty stomach, a small, nutritious snack before bed is the best option (14).

Take a hot shower

The inclusion of a hot shower or hot bath (15) in the bedtime routine causes a natural cooling process afterwards. This drop in temperature (16) mimics natural fluctuations in the sleep-wake cycle and can reduce the time it takes to fall asleep.

Exercise regularly

Exercise is a major stress reliever, and regular exercise can help improve sleep. That said, some people find that exercising too close to sleep (17) can interfere with falling asleep. To allow your body temperature to return to levels that promote sleep, try to end your vigorous training session at least 90 minutes before going to bed (18).

Use aromatherapy

Some fragrances, such as lavender (19) and peppermint (20), offer hope for reducing anxiety and improving sleep quality. To relieve stress before bed, try aromatherapy with essential oils or indulge in a mini foot massage with lavender cream (21).

Write your thoughts in a journal

Many people find that keeping a journal of their worries helps them cope with stress. By scheduling a fixed time each day to write down what you have in mind, you can prevent your busy mind from bothering you when you try to fall asleep.

Listen to music or sounds of nature

Se il traffico o i vicini rumorosi ti impediscono di dormire, considera di mascherare il suono con tappi per le orecchie o una macchina per il rumore bianco. One study found that nature sounds (22) provide a particularly relaxing soundscape, but you can experiment with different sleep sounds to see what works for you.

Create a relaxing bedroom setting

The frustration of not being able to fall asleep can cause stressful associations with bed. Certain sleep hygiene habits can help counteract these feelings and reinforce the idea that the bed is a place to sleep:

  • Book a bed only for sleep and sex and don’t work in the bedroom.
  • Keep the bedroom cool and quiet.
  • Develop a bedroom routine and stick to it every day.
  • Turn off all bright lights, including alarms and phone notifications.
  • Avoid looking at the clock when you are trying to sleep or when you wake up in the middle of the night.
  • Start calming down an hour before bed by dimming the lights and switching to quiet classes.
  • Set your alarm for the same time every morning, even on weekends.
  • Get out of bed, if you can’t sleep after half an hour, and do some calming exercises in another room until you feel sleepy.

In many cases, these home remedies can help you sleep better when you are stressed. If sleep is still elusive, see your doctor. They may be able to provide additional treatments for insomnia or control sleep disorders.

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