When You Can't Sleep, What to Do

Can't Sleep - SpeedSleep

In order to cultivate relaxation, these are the four most important elements. Using Relaxation Methods to Help You Sleep Tips for Getting Your Child to Sleep Before Bedtime Tips for Easing Your Way to a Good Night's Sleep

With insomnia, you may find yourself unable to sleep because your mind is racing and your body is tossing and turning.

To go to sleep quickly, all you have to do is take the appropriate steps. Relaxation is an important part of getting a good night's sleep. Physiological studies have shown that the relaxation response1 has a favorable effect on both the mind and the body.

The relaxation response may help you fall asleep pleasantly by lowering tension and worry. For insomnia and other sleep issues, our step-by-step guidelines provide proven relaxing strategies.

Although it may take some effort to learn these strategies, the rewards are worth it in the long run. Much better, these strategies may be adapted over time to suit your needs, making them even more flexible.

In order to cultivate relaxation, these are the four most important elements.

Many spiritual and cultural traditions have relied on relaxation for thousands of years to help people feel peaceful and connected to themselves and the world around them.

For the first time in recent decades, scientists have begun to investigate how meditation might help people relax, and they've come up with four important factors.

A peaceful setting. You don't have to be absolutely silent to be considered quiet. Music or soothing noises might be helpful. Avoid making noises that are too loud or irritating.

A point of interest. All of the above may be utilized to move your attention away from the outside world and focus on the present moment.

A sluggish demeanour. Accepting that your thoughts will stray is a healthy way to maintain your composure and bring your attention back to what you were concentrating on in the first place.

This is a good place to sit. Locating a comfortable spot to unwind is essential. Naturally, laying in bed is the preferred posture for winding down and eventually drifting off to sleep.

A peaceful night's sleep may be achieved using any of the following approaches. Keeping these fundamentals in mind will allow you to tailor these strategies to your own personal needs.


Using Relaxation Methods to Help You Sleep

You may use one of these strategies after you're in bed to help you relax and drift off to sleep.

  • Breathing in and out with control

What Makes It Work:

Calm may be achieved by taking deep, steady breaths. One of the most popular methods for relieving stress, known as pranayamic breathing, may also help prepare the brain for sleep by lowering excitatory stimuli.

A Step-by-Step Approach:

Number of Breaths Counted (Option 1)

Inhale through your nose softly and gently.

Let out a long, steady exhale through your lips.

Do the math. You may count the number of times you inhale and exhale, or you can count the number of times you inhale and exhale.

A second option is Dr. Andrew Weil's Method.

During the breathing exercise, keep your tongue positioned towards the ridge below your front two teeth.

Slowly inhale through your nose while counting to four while keeping your mouth shut.

Count to seven while keeping your breath still.

Count to eight as you exhale through your mouth. When you exhale, you should hear a whooshing sound because of where your tongue is located.

A total of three times, repeat this 4-7-8 cycle

It's best suited for:

People who are new to relaxation methods or who have difficulties focusing on other things like images or mantras might benefit from controlled breathing.

Consciousness-based practices such as meditation

What Makes It Work:

Conscious awareness of the present moment is a key component of mindfulness. For example, it has been observed that it may help alleviate insomnia8 by alleviating anxiety and rumination9.

A Step-by-Step Approach:

Various contexts call for different forms of mindfulness meditation, which is why there are so many options. The body scan meditation is a simple technique that everyone may learn to practice.

Maintain a relaxed breathing pattern by taking deep breaths and letting them out gently.

Take note of how your body is positioned on the mattress.

Keep an eye out for any positive or negative feelings in your legs and feet. Allow your limbs to relax.

Continue the "body scan" by paying attention to the sensations in every part of your body, from your toes to your brain. When you're able to do this, you're able to relax your whole body since you're not responding or evaluating your physical state.

Following the scanning of each portion of your body, ponder on your body as a whole.

The audio for this and other mindfulness meditations may be found within www.SpeedSleep.com

It's best suited for:

Meditation, particularly mindfulness meditation, is accessible to everyone, although it takes more practice to become proficient at using it. As a consequence, it's most effective for those who have the time to practice at least five minutes a day.

Relaxation of the Muscles Gradually

What Makes It Work:

Through a combination of regulated breathing and progressive muscle relaxation (PMR), one may have a soothing impact on the body.

A Step-by-Step Approach:

Close your eyes and take a deep breath in and out slowly.

Inhale and exhale for several seconds while tensing the muscles on your face (lips, eyes, jaw). Then relax.

Take a deep breath in and out for 10 seconds, then relax and let go of the tension in your neck and shoulders.

Continue tensing and releasing your muscles in the following areas of your body, avoiding any areas that are painful.

  • Shoulders
  • The biceps
  • Hands and arms lowered
  • Back
  • Stomach
  • Buttocks
  • Hamstrings
  • Calves
  • Feet

It's Ideal For: Anyone

Studies have shown that PMR may benefit insomniacs and those with arthritis or other kinds of physical discomfort if used correctly. People with uncontrolled cardiovascular issues should not use PMR.


What Makes It Work:

When you focus your attention on an idyllic memory from your past, you're more likely to relax.

A Step-by-Step Approach:

Close your eyes and imagine yourself resting in a peaceful natural area, such as a park or a lake.

Slowly inhale and exhale, noticing the nuances of this scene and how it appears.

Continue to enjoy the serenity of this mental picture by adding more aspects related to your other senses (smell, sound, taste, touch).

It's Ideal For: Anyone

A good candidate for employing images as a way to wind down at night is someone who is a visual thinker and can remember prior events in great detail.

Relaxation Methods: Are There Any Negative Effects?

It is very unusual for relaxation methods to have negative side effects, although a minority of persons report that they may cause anxiety when used. Concerned individuals should consult with their physician for particular guidance before beginning any of these procedures.

What to Do When Your Mind Is Floating Away

Don't worry if your mind wanders during these relaxation methods; even meditation professionals find this to be the case. Instead, maintain a cool demeanor, relax your breathing, and refocus your attention on what is most important.

So what if it doesn't work?

Do something relaxing, like reading or listening to music, if you can't fall asleep within 20 minutes of getting into bed.

An harmful mental link might be formed between your sleeping environment and your alertness if you lie awake in bed for an extended period of time. That being said, you want your bed to conjure up ideas and sentiments that will help you get some shut-eye!

Tips for Getting Your Child to Sleep Before Bedtime

A few easy strategies will help you prepare your mind and body for sleep before you actually go into bed:

Relax for at least 30 minutes before going to sleep. Relaxing activities like reading, gentle stretching, and yoga are great during this period.

It is best to avoid electronic gadgets in close proximity to the body since they might keep the brain active and so making it more difficult to fall asleep.

Make sure you're dressed comfortably and dim the lighting to assist your eyes rest.

Make sure the temperature in your bedroom is at a comfortable level. I like a lower temperature.

Consider the use of lavender essential oils, which have a relaxing impact on the mind and body.

Preparation for sleep should include avoiding large meals, spicy foods, caffeine, and alcohol.

Tips for Easing Your Way to a Good Night's Sleep

In addition to the initial preparation for bedtime, the incorporation of essential sleep guidelines may assist in falling asleep and avoid major sleep disorders.

Maintain a regular bedtime and wake-up time every day, including on weekends. This helps you get a better night's sleep by adjusting and synchronizing your internal clock.

Make physical exercise a priority. One of the numerous advantages of regular exercise is that it improves sleep quality.

Keep a sleep journal if you're having trouble getting to sleep and want to find out what's causing your insomnia.

Try SpeedSleep today as in most cases this will solve the issues you are facing, if not, get checked out. To get therapy for your sleep issues, you should consult a doctor who can work with you to find the root reason and propose the best course of action.

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