Strategies To Sleep When You're Not Feeling Sleepy

Sleep is an essential part of our lives, and yet, many of us struggle to fall asleep when we need to. There are numerous reasons why we may not feel sleepy when we want to, including anxiety, depression, caffeine consumption, and the use of technology before bed. However, there are also several techniques and lifestyle changes we can employ to help us fall asleep. These include controlled breathing, body scan meditation, progressive muscle relaxation, visualisation, and autogenic training. Additionally, maintaining a consistent sleep schedule, optimising our bedroom environment, and avoiding caffeine close to bedtime can also improve our sleep.

Take a short break from lying awake and do something relaxing like reading or listening to music

If you're lying awake and don't feel sleepy, it's best to take a short break from trying to sleep. The longer you're awake, the more anxious you may feel, and the less likely you are to fall asleep.

• Keep the lights low. Bright lights can trick your brain into thinking it's time to wake up.
• Avoid technology, like phones, computers, or TV. Anything that stimulates your brain can kick your body into wake-up mode.
• Do something relaxing, such as reading a book or listening to quiet music.
• Try meditation or a sleep app.
• Do some gentle yoga.
• Listen to music. Music can change your emotional state and increase your energy levels.
• Try a breathing exercise. Our breathing patterns are altered by our emotional and mental state. Taking slow, deep breaths can bring your body into a state of relaxation.
• Eat some fibre-filled foods, such as an apple with the skin, some black beans, or bran cereal. Fibre takes a long time to digest, so it can release energy into your body throughout the day.
• Take a short nap. A 20-minute nap is enough time for your body to fall asleep and kick out fatigue-causing stressors. Even a 6-minute nap can help promote alertness.

After 20-30 minutes (or sooner if you start feeling sleepy), go back to bed.

Avoid technology and bright screens, which can trick your brain into thinking it's time to wake up

Technology and bright screens can be detrimental to your sleep. The blue light emitted from phones, tablets, laptops, and TV screens suppresses the production of melatonin, a hormone that regulates sleep. This tricks your brain into thinking it is time to wake up, stimulating your mind and keeping you alert.

To avoid this, it is recommended that you stop using these devices at least 2 hours before bed. You could also try wearing blue-light-blocking glasses in the evening to reduce your exposure. Keeping your phone and other devices out of your bedroom is another way to avoid the temptation of screen time before bed.

If you are struggling to sleep, it is best to get up and do something relaxing in low light, like reading or listening to quiet music, rather than lying awake in bed.

Control your breathing with slow, deep breaths to bring your body into a state of relaxation

Breathing exercises are a great way to calm your mind and body, helping you relax and fall asleep. Here are some techniques to control your breathing and bring your body into a state of relaxation:

Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing, is a powerful technique to promote relaxation and improve sleep quality. This exercise involves inhaling through your nose, focusing on breathing directly into your belly and feeling it rise. Keep your chest still during the inhalation. Then, exhale slowly through your nose or mouth, feeling your belly fall as you release the air. You can place a hand on your stomach to feel the movement associated with each breath. This technique helps you relax by slowing your breathing and strengthening your diaphragm.

4-7-8 Breathing Technique

This technique involves breathing in for 4 seconds, holding your breath for 7 seconds, and then exhaling for 8 seconds. It is a form of pranayama, a yogic practice of breath regulation. To perform this technique, sit comfortably and place the tip of your tongue behind your upper front teeth. You can part your lips gently and exhale completely, making a breathy "whoosh" sound. Then, inhale silently through your nose for 4 seconds, hold your breath for 7 seconds, and exhale forcefully through your mouth for 8 seconds, pursing your lips and making the "whoosh" sound. Repeat this cycle up to 4 times. This technique may help reduce anxiety and promote sleep.

Box Breathing

Box breathing, also known as square breathing, is a simple technique that can be practised anywhere. It involves inhaling slowly through your nose while counting to 4, holding your breath for a count of 4, exhaling slowly and fully through your nose or mouth for another count of 4, and then holding your breath again for a final count of 4 before inhaling again. This technique helps calm your nervous system and is especially beneficial for those with an overactive mind before bedtime.

Alternate Nostril Breathing

Alternate nostril breathing is a yogic breathing exercise that has been shown to lower stress and heart rate, aiding sleep. To practise this technique, use your right thumb to close your right nostril and inhale deeply through your left nostril. Then, close your left nostril with your right index finger and exhale through your right nostril. Inhale through your right nostril, close both nostrils, and then exhale through your left nostril. Continue this cycle for up to 5 minutes.

These breathing techniques can be practised as part of your bedtime routine or whenever you need to calm your mind and body. They signal to your mind and body that it's time to relax, improving your chances of falling asleep. Remember, it's important to find the techniques that work best for you, and you can always consult a healthcare professional for guidance.

Try body scan meditation, which involves directing attention to different areas of the body without judgement

If you're struggling to fall asleep, body scan meditation can be a great way to calm your mind and relax your body. This technique involves directing your attention to different areas of your body and observing any sensations that arise without judging them. Here's a step-by-step guide to help you through the process:

Step 1: Get Comfortable

Lie down in bed with your hands by your sides or sit in a comfortable position. Make sure you're in a quiet and calm environment, free from distractions. You may want to put on some soft music or meditation sounds to help you relax.

Step 2: Focus on Your Breath

Take a few moments to practice controlled breathing. Place one hand on your stomach and the other on your chest. Inhale slowly, directing the breath deep into your belly. Feel your stomach rise as you inhale, and then exhale gently. Repeat this a few times until you feel ready to move on.

Step 3: Direct Your Attention to Your Feet

As you continue breathing slowly and deeply, direct your attention to your feet. Breathe deeply and imagine the breath travelling down to your feet. Observe any sensations in your feet without labelling them as good or bad. You might notice tingling, tightness, heat, or coolness. Simply acknowledge these sensations without judgement.

Step 4: Move Your Attention Upward

As you exhale, let go of your focus on your feet and shift your attention to your ankles and calves. Continue breathing and observing sensations as you gradually move your attention upwards. You can move up your body in whatever order feels comfortable. Take your time and explore each area of your body fully.

Step 5: Finish with Whole-Body Awareness

Once you've scanned your entire body, finish the practice by bringing your attention to your body as a whole. Breathe deeply and observe the sensations in your body from head to toe. Notice how your body feels in the present moment, and allow yourself to feel gratitude for your body and its messages.

Remember, it's important to approach body scan meditation with curiosity and openness. Don't worry if your mind wanders—simply bring your attention back to the sensations in your body. With regular practice, you'll find it easier to focus and you'll be able to fall asleep more easily.

Take a short nap to give your body a chance to fall asleep and kick out fatigue-causing stressors

Napping can be a great way to reboot your body and give it the rest it needs to function properly. Short naps are especially beneficial as they can leave you feeling refreshed without interfering with your nighttime sleep.

If you're feeling sleepy but can't fall asleep, a short nap of 20-30 minutes, also known as a "power nap", can be just what your body needs to refresh itself. This is just enough time for your body to fall asleep and kick out fatigue-causing stressors that have built up in your mind. Even a 6-minute nap can help promote alertness, so don't worry if you don't have much time!

For the best results, try to nap between 1 and 3 pm. These hours are the natural slump time for humans, so you're more likely to feel sleepy then. If you nap outside of these hours, you might disrupt your nighttime sleep.

To ensure you don't nap for too long, set an alarm. Ideally, you want to wake up before you enter the deeper stages of sleep, as waking up from these can leave you feeling groggy. If you're really struggling to stay awake, a 90-minute nap might work better for you, as this allows for an entire sleep cycle to take place, helping you avoid grogginess.

To enhance the benefits of your nap, create a sleep-conducive environment. Make the room as dark, cool, and quiet as possible. You might want to use an eye mask or a white noise machine if that helps you. If you're napping during the day, invest in some blackout curtains to block out the sunlight.

Another tip is to have a wind-down period before your nap. Put away your devices and take a few minutes to sit quietly or meditate. You could also try a "coffee nap", where you drink a cup of coffee right before lying down. The caffeine will kick in when you wake up, leaving you feeling extra refreshed. However, don't do this too late in the day, as it might interfere with your nighttime sleep.

Remember, if you regularly have trouble falling asleep, it's important to address the underlying causes and work on training your body to wind down and relax. This might include improving your sleep hygiene, such as maintaining a consistent sleep schedule and avoiding caffeine and technology before bed.

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