5 Things to Try When You Can’t Sleep
Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.
1. Think Positive:
It’s that easy— according to science , ridding your mind of those negative thoughts (“It’s so late, I’ll never get to sleep at this rate,” “I’m going to be so tired tomorrow at work,” “This stinks”) calms you down and makes you more likely to fall asleep.
2. Pretend to Be Tired
Trick your brain into thinking you’re exhausted by, well, pretending you are. Concentrate on the kinds of things you would feel if you were tired, like drooping eyes, the room darkening, or the sensation of sinking into your bed—and before you know it, you just might experience them!
No, not on your Kindle or phone, but with a solid, made-of-paper book—to help you out, here are 21 titles that career coaches recommend. Dim the lights in your room (or use a lamp) just enough so you can see comfortably, and read—don’t worry about remembering the story or getting to a certain page, just take it in until you feel yourself getting sleepy.
4. Listen to Music
Now, I’m not suggesting you go blasting an intense album (unless that works for you), but some simple, acoustic, minimal percussion music might be perfect for getting your eyes to droop.
5. Try the 4-7-8 Exercise
According to science , focusing on your breathing decreases your heartrate and blood pressure, which is prime for sleepiness.
So, try this technique:
- Inhale for four seconds
- Hold your breath for seven seconds
- Exhale for eight seconds