Strategies To Sleep When You're Not Tired

Sleep is a necessity, not a luxury, and getting a good night's rest is crucial for our health and well-being. However, falling asleep can be challenging, and many people struggle to get the recommended 7 to 9 hours of sleep each night. Sleep deprivation can have significant negative effects on our physical and mental health, including increased risk of weight gain, weakened immune system, impaired concentration, and mood changes.

There are numerous reasons why someone might have difficulty falling or staying asleep, such as lifestyle habits, medications, physical or mental health conditions, and sleep disorders. To improve sleep quality, it is essential to address the underlying causes and make changes to bedtime habits and routines. This may include reducing caffeine and alcohol intake, establishing a consistent sleep schedule, creating a relaxing bedtime routine, and seeking medical advice if necessary.

By understanding and managing the factors that affect our sleep, we can improve our sleep quality and overall health and well-being.

Avoid caffeine and alcohol before bed

Caffeine and alcohol are two of the most common culprits behind a poor night's sleep. If you're struggling to fall asleep, it's worth considering the impact that these two substances may be having on your sleep schedule.

Caffeine has the ability to disrupt your brain's ability to keep track of how long it has been awake, making you more alert than you should be when you're trying to wind down for bed. Even if you think you've built up a tolerance, caffeine can still negatively impact your sleep. It's recommended that you stop consuming caffeine at least five hours before bed, and even earlier if you know you're particularly sensitive to it.

Alcohol, too, can disrupt your sleep patterns. While it may make you feel sleepy at first, it can later interfere with your rapid-eye movement (REM) sleep, which is essential for processing emotional memories. Alcohol is also a diuretic, which can lead to middle-of-the-night trips to the bathroom, interrupting your sleep. If you do choose to drink, it's best to limit your intake to one drink per day for women, or two drinks for men, and ensure your last sip is at least two hours before bedtime.

By avoiding caffeine and alcohol before bed, or at least reducing your intake, you may find it easier to fall asleep and achieve a full night of restful sleep.

Reduce screen time

Reducing screen time is a great way to improve your sleep. The blue light emitted by digital screens can disrupt your sleep, and the content you engage with can also stimulate your brain, making it harder to wind down. Here are some tips to help you reduce your screen time before bed:

• Power down all digital devices, including your phone, at least an hour before bedtime. This will reduce the amount of artificial light you are exposed to and give your brain a chance to produce melatonin, the chemical that helps you sleep.
• Keep your phone away from your bed. The temptation to check it can be hard to resist, and you don't want to be reaching for it in the middle of the night.
• Instead of reading on a tablet or other electronic device, opt for a physical book. This will help you avoid the blue light from screens, and reading can be a great way to relax before bed.
• If you usually watch TV before bed, try turning it off and listening to a podcast or audiobook instead. Choose a topic that is not too exciting or upsetting, as you want to avoid anything that might stimulate your brain or cause stress.
• Engage in relaxing activities that don't involve screens, such as taking a shower, stretching, meditating, or journaling. These activities can help signal to your body that it's time to wind down and prepare for sleep.

By reducing your screen time before bed, you'll be creating a healthier sleep environment and improving your overall sleep quality.

Try deep breathing and meditation

Deep breathing and meditation can be effective ways to help you fall asleep when you don't feel like it. Here are some techniques to try:

Controlled breathing

Controlled breathing can help slow down your heart rate and bring your body into a state of relaxation. Place one hand on your stomach and the other on your chest. Inhale slowly, directing the breath deep into your belly. The hand on your stomach should rise while the one on your chest remains relatively still. Exhale gently and allow the hand on your stomach to fall. Repeat this exercise until you feel ready to sleep or move on to another relaxation ritual.

Body scan meditation

This meditation practice involves directing your attention to different areas of your body without judging the sensations that arise. Lie face up with your hands at your sides and spend a few moments practising controlled breathing. Start by focusing on your feet and then move your attention upwards until you reach your head. Finish by becoming aware of your body as a whole and breathing deeply.

Progressive muscle relaxation

This technique involves tensing and relaxing specific muscle groups to help you recognise and release tension in your body. Sit or lie in a comfortable position and focus on your breath. As you inhale, clench your fists and notice the sensations in your muscles. As you exhale, relax your hands and notice the tension draining away. Repeat this process for different muscle groups throughout your body.

Visualisation

Visualisation is a technique where you imagine peaceful or calming scenes to encourage relaxation. Find a comfortable position, close your eyes, and practise controlled breathing. Imagine yourself in a calming scene, such as on a beach, and picture as many pleasant details as you can. Take note of the feelings of relaxation in your body.

Autogenic training

Autogenic training is a form of self-hypnosis that uses specific phrases to promote sleep. Lie in bed with your eyes closed and recite phrases such as "warmth in the arms and legs", "softness and warmth in the belly", and "a cool forehead". With each set of phrases, introduce new ones while retaining some from the previous set.

Keep a consistent sleep schedule

Keeping a consistent sleep schedule is one of the most important things you can do to improve your sleep. Our bodies have an internal clock, which is also known as a circadian rhythm. This clock is responsible for regulating our sleep-wake cycle, and it is controlled by a biological clock located in the brain.

The circadian rhythm responds to light cues, increasing the production of the sleep hormone melatonin at night, and switching it off when it senses light. This is why it's important to avoid blue light from digital screens before bed, as this can interfere with melatonin production and make it harder to fall asleep.

To maintain a consistent sleep schedule, try to go to bed and wake up at the same time every day, even on weekends. This may not always be possible, but aim to not vary your sleep schedule by more than 30 to 45 minutes.

Napping can also disrupt your sleep schedule, as it decreases your body's sleep drive. If you must nap, try to limit it to no more than 30 minutes and earlier in the day.

Additionally, caffeine can interfere with your body's ability to track how long it has been awake, so avoid consuming caffeine within 5 to 7 hours of your bedtime. Alcohol can also disrupt your sleep, so try to finish your last drink at least 2 hours before bed and stick to one drink per day for women or two drinks for men.

By keeping a consistent sleep schedule and avoiding disruptions, you can improve your sleep quality and overall health.

Make your bedroom cool, dark and quiet

Make your bedroom cool, dark, and quiet

A cool, dark, and quiet room is ideal for sleeping. Here are some tips to achieve that:

• Cool: A cool room mirrors the natural drop in body temperature that occurs when you sleep. If your room is too warm, it becomes harder for your body to cool down, which can make you restless. Most research suggests that 68°F (20°C) is the ideal temperature for sleep, but this may vary from person to person. Adjust the thermostat and try out different layers of blankets to find what works best for you.
• Dark: Even small amounts of light can reduce your melatonin levels, making you feel more alert. Darkness allows your brain to enter "sleep mode" more easily. If your window coverings let light in, consider installing light-blocking shades or curtains, or hang a sheet or blanket over the window.
• Quiet: Noise can be distracting and make it difficult to fall asleep or stay asleep. If you live in a noisy area or have a noisy roommate, consider using earplugs or a white noise machine to block out the noise. You can also try playing soothing sounds or relaxing music to help you fall asleep.

Frequently asked questions