Everyone travels at times when they can’t sleep, no matter what they do. You keep throwing and turning in your bed, and nothing seems to make you feel better. Left-facing the roof, you grow up with a noticeable rage about the situation, but you are also disturbed as you worry that you will not get enough rest for the next day.
If you have trouble sleeping and are constantly tired, here are 10 things you can do to make your condition better and go to bed earlier.
1. Adjust the room temperature
Not having the right temperature in your room can make it difficult to sleep. Everyone has different preferences when it comes to temperature, but when you sleep, the ideal temperature is usually between 60- and 67-degrees Fahrenheit. Do whatever you can to adjust the room temperature so that you can sleep better.
If it’s too hot, you can always bring a fan close to you and let it cool down. At the same time, when it is very cold, do not just take extra clothes and keep warm.
2. Listen to Other Music
Listening to music can be a great way to set the mood for sleep. Of course, you should not play very high or extreme songs unless it is something that helps you. In general, acoustic and simple music will bring the right mood and help you feel fast.
3. Take Deep Breaths
When you can’t sleep, you will start to worry and your mind will get thoughts of rushing. This makes it even harder to fall asleep. That’s when you should start focusing on your breathing. Take deep breaths because it helps to relax the muscles while reducing the rate of heartbeat, making it easier to fall asleep.
4. Read the Book
Before going to bed, turn off the lights in the room and read a book. Hold a story that is easy to read and do not bother to remember every detail. It should be a good book that will put you in a good position mentally. This way, you will get some sleep and eventually fall asleep.
5. Think of Something That Makes You Happy
Do you have a fun place? It can be in the mountains, in the forest, on the beach, or elsewhere. It can be close to someone else; someone you love deeply and want to be with him night and day. If you have trouble sleeping, you can use this “photo distraction” method to relax. You will feel more at peace, and you will have less stress or anxiety that keeps you awake.
6. Find different pajamas
If you wear polyester pajamas, it can make you feel very hot at night. Replace them with cotton or silk instead, as these fabrics breathe easily. Also, you should use breathable and lightweight bed sheets.
7. Use the Journal
When your thoughts of running will not leave you alone, take a notebook and write it all down. Get rid of all the bad thoughts in your mind and put them on paper. Don’t focus on making it look good, and don’t panic when you make minor mistakes. All that is needed is to get rid of the thoughts of rushing and freeing your mind. This will help you fall asleep.
8. Dark The Room
You need darkness to fall asleep quickly, and even the slightest light can disrupt your night’s rest. Remove all electrical outlets and remove even the smallest light source. Make sure no red dots are visible in the dark. Also, place your phone face down so that you are not awakened by a flash of light when you receive a notification. It will help your eyes relax.
9. Get Eyes Discovery
You may have made your room dark, but there may be the light that makes it difficult to sleep. Use an eye mask to cover so you can sleep peacefully.
10. Do not look at the Clock
It is a temptation to look at the time and see how sleepy you are. But this will not help, and it can actually make it harder to sleep. You will start to worry more, especially if you are approaching in the morning and have a few hours of sleep. So, stop looking at the clock too much.