Struggling To Switch Off? Simple Ways To Combat Sleepless Nights

We’ve all been there. You’re sitting in front of the TV, and you can’t physically keep your eyes open. That is until you relocate to the bedroom and suddenly, it’s impossible to drift off. In most cases, this is an isolated incident, but if you have trouble sleeping on a regular basis, it may be because your mind is racing and you struggle to switch off. If you suffer from insomnia, hopefully, you’ll find this guide helpful.

Girl Studying via Pixabay

Winding down

If you’re charging around all day and you suddenly flop onto the bed and expect to go straight to sleep, this could be where you’re going wrong. If your mind is active, it can take time to unwind and relax. Don’t get into bed as soon as you get home from work or straight after you’ve sent a load of emails or done a workout. Take 20 minutes to chill out, bring your heart rate down and induce a state of calm. You’ll find it much easier to get to sleep if both your mind and your body are ready to rest. We’re all different, but popular relaxation techniques include having a bath, listening to music, watching TV, reading a book and meditating.

Creating a relaxing environment

If there are sirens blaring outside or lights shining through the curtains, it’s no wonder that you find it hard to sleep soundly. Try and create a relaxing, calming atmosphere in your bedroom by shutting out noise or overpowering unpleasant sounds with soothing tones. Look for reviews online to find the best sleep sound machines or wear earplugs if you can’t hear yourself think. Hang blackout blinds or thick curtains, and use soft furnishings and atmospheric lighting to create a cozy vibe.

Avoiding technology

Bedroom Image via jinkazamah

How often do you get into bed and look at your work emails or start sending texts or checking out what’s going on in the world of social media? We’ve become attached to our phones and tablets, and unfortunately, this is impacting our quality of sleep. A study by Deloitte found that a third of people check their phone in the middle of the night. If you’re reading messages, watching videos or worrying about people responding to posts or liking photos, you’re not going to be able to unwind and shut off. Avoid technology in the bedroom if possible. If you do need a phone to set an alarm, keep it over the other side of the room so that there’s no temptation to look at it when you’re trying to get to sleep, or you wake up in the night.

Dealing with stress

If stress is keeping you awake at night, it’s worth trying some self-help techniques and coping mechanisms like exercise, breathing exercises, meditation, creative hobbies and talking to others. If these don’t work, don’t hesitate to see your doctor. A couple of sleepless nights from time to time won’t do much harm, but if you’re missing out on sleep on a regular basis, this can be incredibly damaging to your physical and mental health.

If you can’t switch off when you climb into bed, bear these suggestions in mind. Hopefully, you’ll notice a positive difference in no time.

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