Miya Pearson
Sleep is an essential part of our lives, but sometimes it can be elusive. Waking up once or twice during the night is normal, but if you find yourself waking up more frequently or struggling to fall back asleep, it might be time to try something else. While it's tempting to stay in bed and wait for sleep to come, this can actually reinforce sleeplessness, both physiologically and psychologically. So, what can you do when you can't sleep? First, try to avoid screens, as the bright light can trick your brain into waking up further. Instead, try a low-impact, relaxing activity like deep breathing or a repetitive game. If you do get up, make sure to leave your bedroom, as you want your brain to associate your bedroom with sleep. It's also important to avoid eating or drinking anything but water, as digestion slows down when you're sleeping and eating before bed can cause indigestion. If you're still struggling, it might be time to consult a doctor, especially if your insomnia is chronic.
| Characteristics | Values |
|---|---|
| What to do when you can't sleep | Get out of bed and do a relaxing activity |
| How long to wait before getting out of bed | Try to fall back asleep for 20 minutes |
| What to do after getting out of bed | Do a low-impact activity, avoid screens, don't eat or drink anything but water |
| How long to stay out of bed | A minimum of 30 minutes |
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What You'll Learn
Try a relaxing, low-impact activity like deep-breathing techniques or a repetitive game
If you're struggling to fall asleep, it's important to remember that you're not alone. Insomnia is a common problem, and there are many ways to tackle it. While it may be tempting to reach for your phone and play a game, this may not be the best solution, as the blue light from screens can interfere with your sleep. Instead, try a low-impact activity like deep-breathing techniques or a repetitive game.
Deep-breathing techniques are a great way to relax and wind down before bed. They can help to activate your body's relaxation response, reducing stress and preparing your body for sleep. There are several techniques you can try, such as:
- Belly breathing: This technique focuses on slow, controlled breathing using your diaphragm, the muscle at the bottom of your chest. To do this, sit or lie down comfortably and place one hand on your chest and the other just above your belly button. Breathe in through your nose, ensuring that the hand on your chest remains still while the one on your belly rises. Then, exhale and allow the hand on your belly to fall slowly. Repeat this process for 20 breaths, then relax and breathe normally.
- Bhramari Pranayama: This exercise is based on the yoga practice of breath control, or pranayama. Sit comfortably and place your thumbs over your ears, blocking out any outside noise. Place your index fingers above your eyebrows and use your other fingers to gently close your eyes. Inhale deeply, then exhale slowly through your nose while making a humming or buzzing sound. Focus your attention on the area between your eyebrows as you do this. Repeat as needed for relaxation.
- 4-7-8 breathing: Also known as the "relaxing breath," this technique involves a specific pattern of inhaling, holding your breath, and exhaling. Start by emptying your lungs completely by exhaling through your mouth. Then, inhale quietly through your nose for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8. Repeat this cycle around 6 times, then return to normal breathing.
- Box breathing: This technique combines breathing exercises with visualization. After exhaling, inhale slowly through your nose for a count of 4, hold your breath for another count of 4, exhale slowly through your mouth for a count of 4, and finally, hold your breath for one last count of 4. Repeat this pattern as needed.
- Alternate nostril breathing: This yogic breathing technique involves breathing through one nostril at a time to control the pace and pattern of your breath. Start by blocking your right nostril and inhaling slowly through your left nostril for 6 seconds. Then, block your left nostril and hold your breath for 6 seconds. Unblock your right nostril and exhale through it for 6 seconds. Inhale through your right nostril for 6 seconds, then block it and hold your breath for another 6 seconds. Finally, unblock your left nostril and exhale through it for 6 seconds. Repeat this cycle several times.
In addition to deep-breathing techniques, you might also find success with a repetitive game. While games are typically designed to be engaging, there are some that are simple and repetitive enough to help you relax and fall asleep. For example, you could try:
- Pokemon: One user suggested breeding Pokemon as it requires no battles and just running back and forth for long periods.
- Bejeweled in Zen Mode: This game might be a good option as it's meant to be a "mental chore" that isn't necessarily fun but can help you relax.
- Power Wash Simulator: This game involves walking around cleaning things, which some users have found soothing and sleep-inducing.
- Spirit City Lofi Sessions: This game, available on Steam, lets you manage your virtual room and listen to cozy lofi music.
- Loop Hero: One user found this game helpful for falling asleep, especially on the easiest settings.
- Animal Crossing: New Horizons: This popular game has a mellow atmosphere and simple daily tasks that can make it a good choice for winding down before bed.
Remember, the key to success with these activities is practice and consistency. Incorporate them into your nightly routine and give them time to work their magic. You might also want to combine them with other healthy sleep habits, such as maintaining a consistent bedtime and avoiding coffee and large meals late in the day. If you're still struggling to fall asleep, be sure to talk to your doctor or a sleep specialist for further guidance.
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Avoid brightly lit screens, like your computer, phone or TV
If you're struggling to sleep, it's best to avoid looking at brightly lit screens like your computer, phone, or TV. These devices emit blue light, which is known to suppress melatonin production. Melatonin is a natural hormone that increases sleepiness and helps prepare your body for sleep. By reducing melatonin production, blue light can make it harder to fall asleep and disrupt your body's natural sleep-wake cycle, or circadian rhythm.
The impact of blue light on sleep is particularly significant for children. Studies have found that children who use electronic devices at night often experience increased sleep latency, or the amount of time it takes to fall asleep, and don't get enough high-quality sleep.
To reduce your exposure to blue light before bed, try to avoid using electronic devices for at least an hour before bedtime. If you need to use these devices, you can decrease your exposure to blue light by using blue light filters or wearing blue light-blocking glasses. Additionally, avoid using screens in total darkness, as the contrast between the bright screen and a dark room can strain your eyes. Instead, dim the brightness of your device and turn on a soft lamp.
In addition to the negative impact of blue light, the content you engage with on your devices can also affect your sleep. Stimulating activities, such as scrolling through social media or playing video games, can overstimulate your brain and make it harder to relax and transition to sleep.
Furthermore, the enticing nature of digital devices can lead to revenge bedtime procrastination, where you stay up past your bedtime even though you know you should sleep. This can result in sleep debt, which can have mental and physical impacts over time.
To improve your sleep habits, create a relaxing bedtime routine that doesn't involve screens. Instead, try listening to music, reading a book, journaling, or practising deep breathing exercises. By avoiding brightly lit screens and making some simple adjustments to your evening routine, you can improve your sleep quality and overall well-being.
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Avoid high-impact activities, including moderate exercise
If you're struggling to sleep, it's best to avoid high-impact activities, including moderate exercise. While exercise is great for improving sleep quality, doing it too close to bedtime can disrupt your sleep. This is because it increases your heart rate, body temperature, and adrenaline levels, making it harder to fall asleep.
The ideal time to exercise is at least two hours before bed. This gives your body enough time to wind down and prepare for sleep. If you can't exercise during the day, don't worry—you can still work out in the evening without disrupting your sleep. Just make sure to leave enough time between your workout and bedtime.
The type of exercise you choose can also make a difference. Yoga, light stretching, and breathing exercises are great options to help you relax and prepare for sleep. These activities can be part of your bedtime routine, helping to slow down your central nervous system activity and get you ready for a good night's rest.
It's also important to maintain a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and makes it easier to fall asleep and wake up.
If you find yourself struggling to fall asleep, try getting out of bed and engaging in a relaxing activity. Reading, meditating, or listening to relaxing music can help you wind down and prepare for sleep. Remember, the goal is to associate your bed with sleep, so if you can't fall asleep, it's best to get up and try again later.
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Don't eat or drink anything but water
If you're struggling to sleep, it's important to avoid eating or drinking anything other than water. Here's why:
Firstly, digestion slows down when you're sleeping, so eating before bed can cause indigestion and make you feel bloated, nauseous, or uncomfortable. Caffeine and alcohol should also be avoided, as they can disrupt your sleep. Even moderate exercise can keep you awake at night, so it's best to avoid it if you're trying to get some rest.
Secondly, it's important to stay hydrated, especially if you're feeling tired. Dehydration can lead to unpleasant side effects like overeating, moodiness, and headaches, which will only make you feel more drained. Carry a water bottle with you during the day to make it easier to sip water throughout the day and stay hydrated.
Thirdly, while it's generally recommended to avoid eating close to bedtime, if you're feeling hungry, it's better to have a small snack than to go to bed hungry. Foods that provide slow-release energy throughout the night, like whole rolled oats, can be helpful. Bananas are also a good option as they provide slow-release energy and contain melatonin, which can aid sleep. A small bowl of banana and kiwi slices can be a good pre-bedtime snack.
Finally, if you do choose to eat before bed, avoid spicy, heavy, sugary, or fatty foods, as they may be harder to digest and disturb your sleep. Instead, opt for foods that are high in tryptophan, such as milk, chicken, turkey, salmon, and nuts. These foods can help you fall asleep and improve your sleep quality.
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Try to make your bedroom more comfortable, dark and cool
If you're struggling to sleep, one of the first things to consider is your bedroom setup. Making your bedroom more comfortable, dark, and cool can help you fall asleep and stay asleep. Here are some tips to achieve that:
Make Your Bedroom More Comfortable
- Choose a comfortable mattress and bedding: Your mattress preference might depend on your sleep position, whether you share a bed, and other factors. Select bedding that is lightweight and made from breathable materials like cotton, wool, silk, bamboo, or linen.
- Ensure your mattress and pillows are in good condition: The Better Sleep Council recommends replacing mattresses every 5-7 years, but you may need to replace them sooner if they show signs of wear or cause you discomfort. Pillows should be replaced more frequently, with down alternative and poly-fill pillows lasting 1-2 years, and latex, down, buckwheat, and memory foam pillows lasting a few years with proper care.
- Keep your room clean and organised: A cluttered or disorganised space can be distracting and prevent you from relaxing. Spend a few minutes each day decluttering, and ensure everything has a designated place.
Make Your Bedroom Darker
- Minimise light sources: Turn off or cover electronic lights, and use blackout curtains or shades to block external light.
- Adjust lighting before bedtime: Dim the lights as bedtime approaches to signal to your brain that it's time to wind down.
- Reduce blue light exposure: Use the "nighttime" settings on your smartphone and other devices, and avoid screens at least one hour before bedtime.
Make Your Bedroom Cooler
- Maintain a cool temperature: Keep your bedroom within a temperature range of 60 to 72 degrees Fahrenheit (18 to 22 degrees Celsius). You can use air conditioning, fans, or open windows to achieve this.
- Use cooling bedding: Opt for cooling mattress pads and lightweight bedding to help you stay comfortable.
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Frequently asked questions
Passing out does not give your body the sleep it needs to perform in the best way possible. When someone passes out from drinking, they miss out on the last two stages of sleep, including the crucial stage of REM sleep. This stage is essential for learning and retaining daily information, as well as repairing the body's muscles and tissues.
It is common for people with depression to feel this way. If you are experiencing this, consider reaching out to a doctor or therapist for help.
Passing time can be useful if you are not tired enough to sleep or if you want to wait until daylight. It also allows you to cancel and do something else, whereas sleeping does not.
