Staying Up Late? Here's What You Can Do

There are many reasons why you might not want to sleep. You may be experiencing revenge bedtime procrastination, where you put off sleep in favour of passive leisure activities. This could be because you feel overscheduled and the only time for personal relaxation happens to be when you need to sleep. It's also possible that your circadian rhythm is off, or you have anxiety or depression. If you're tired but can't sleep, it could be due to poor napping habits, caffeine consumption, blue light from devices, sleep disorders, or even diet.

Try deep breathing exercises

Deep breathing exercises are a great way to calm your mind and body and help you fall asleep. Here are some techniques you can try:

Diaphragmatic Breathing

Lie on your back with your knees bent and a pillow under your head. Place one hand on your chest and the other on your stomach. Take slow, deep breaths through your nose, ensuring that the hand on your chest remains still while the one on your stomach moves up and down with your breaths. Focus on drawing the breath down to your stomach. Eventually, you want to be able to breathe in and out without your chest moving. This technique slows your breathing and strengthens your diaphragm.

4-7-8 Breathing Technique

This technique was developed by Dr. Andrew Weil as a variation of pranayama, an ancient yoga technique. Here's how to do it:

• Part your lips gently and exhale completely, making a breathy whooshing sound.
• Inhale silently through your nose for a count of four seconds, with your lips pressed together.
• Hold your breath for a count of seven seconds.
• Exhale again for a full eight seconds, making a whooshing sound.
• Repeat this cycle at least four times, eventually working up to eight repetitions.

Bhramari Pranayama Breathing Exercise

• Close your eyes and take deep breaths in and out.
• Cover your ears with your hands, placing each index finger above your eyebrows and the rest of your fingers over your eyes.
• Gently press your nose with your fingers and focus on your brow area.
• Keep your mouth closed and breathe out slowly through your nose, making a humming "Om" sound.
• Repeat this process five times.

Three-Part Breathing Exercise

• Take a long, deep inhale.
• Exhale fully while focusing on how your body feels.
• After a few repetitions, slow down your exhale so that it takes twice as long as your inhale.

Box Breathing

Box breathing is a common meditation technique that helps to calm the nervous system and promote relaxation. Here's how to do it:

• Inhale through your nose, counting to four.
• Hold your breath for a count of four.
• Exhale slowly and fully through your nose or mouth, counting to four.
• Hold your breath again for a count of four.
• Repeat this cycle until you feel relaxed and ready for sleep.

Alternate Nostril Breathing

Also known as Nadi Shodhana Pranayama, this yogic breathing exercise has been shown to lower stress and heart rate. Here's how to do it:

• Sit with your legs crossed and place your left hand on your knee.
• Use your right thumb to close your right nostril.
• Inhale deeply through your left nostril.
• Close your left nostril with your right ring finger and hold your breath briefly.
• Open your right nostril and exhale slowly through it.
• Inhale through your right nostril.
• Close both nostrils and hold your breath.
• Open your left nostril and exhale slowly.
• Repeat this cycle for up to five minutes.

Listen to a podcast

If you're struggling to sleep, listening to a podcast can be a great alternative to reading if you don't want to turn on a light or strain your eyes. However, it's important to find a topic that's not too exciting or upsetting.

One podcast that's designed to help you fall asleep is 'Sleep With Me'. The host, Drew Ackerman (who prefers to be called Scooter), combines the pain of insomnia with the relief of laughing to develop unique stories for the podcast. Episodes are around 60 to 90 minutes long, and there are over a thousand of them to choose from. Scooter's stories are intriguing and relaxing, often inspired by his colourful childhood. The podcast is not meant to be listened to attentively; instead, it's meant to be like a friend keeping you company as you fall asleep.

• #468: The Christmas Tree That Took a Walk
• #949: Boulevard of the Gymnast Dropout
• #1086: The Sound of Drums

If you're looking for something a little different, you might like 'Boring Books for Bedtime'. This podcast features hosts reading from dull textbooks and history books to help you fall asleep. Each episode is around 50 minutes long, and there are about 200 episodes available, including readings from Adam Smith's 'The Wealth of Nations' and Charles Darwin's 'On the Origin of Species'.

• 'The Wealth of Nations' by Adam Smith
• 'Two Acres Enough' by Edmund Morris
• 'On the Origin of Species' by Charles Darwin

Make a to-do list

If you're struggling to fall asleep, one method you can try is making a to-do list. This can be a great way to clear your mind and relax, allowing you to fall asleep more easily. Here are some tips to make an effective to-do list when you don't want to sleep:

Identify Your Tasks

Start by brainstorming all the tasks that you need to do. These can be personal tasks, work-related tasks, or anything else that comes to mind. Write down everything, no matter how big or small. This will help you organize your thoughts and ensure you don't forget anything important.

Prioritize Your Tasks

Once you have a list of tasks, prioritize them based on their level of importance and urgency. You can use a simple numbering system, with "1" being the most important, or use letters ("A", "B", "C", etc.). This will help you focus on the most critical tasks first.

Be Specific

When writing your to-do list, be as specific as possible. Instead of just writing "finish report," include details such as "finish editing report by 2 pm." This will make your tasks clearer and more manageable.

Set Realistic Deadlines

For each task, assign a realistic deadline. Consider the amount of time each task will take and try to be as accurate as possible. This will help you manage your time more effectively and ensure you're not overloading yourself.

Break Down Large Tasks

If you have any large or complex tasks, break them down into smaller, more manageable steps. For example, instead of just writing "plan vacation," you can break it down into smaller tasks like "research flight options," "book accommodations," and "create itinerary."

Keep Your List Visible

Keep your to-do list somewhere visible, such as on your bedside table or desk. This will serve as a reminder and help you stay focused on your tasks. You can also cross off tasks as you complete them, which can be satisfying and motivate you to keep making progress.

Remember, the key to an effective to-do list is clarity and organization. By writing down your tasks and prioritizing them, you can clear your mind and hopefully fall asleep more easily.

Read a book

If you're looking to stay awake, reading a book is a great alternative to reading on an electronic device. The blue light emitted by digital screens can further disrupt sleep.

• Read somewhere well-lit.
• Read a book that interests you.
• Avoid reading in bed or lying down.
• If you feel sleepy, try drinking a glass of cold water to help you feel more awake.
• Get enough sleep. If you're tired, don't read—get some rest!
• Read sitting up.
• Take notes.
• Read with intention.
• Listen to audiobooks.
• Read at times when you have the most energy.
• Read in the morning.
• Read somewhere with classical music playing in the background.
• Read interesting and engaging books.
• Read with a positive attitude.

Try soothing sounds

If you're struggling to fall asleep, one method you can try is listening to soothing sounds. This can be an effective way to relax your mind and calm your body, preparing you for sleep.

There are many different types of sounds that can help you unwind and drift off. One option is to listen to nature sounds, such as rain falling, wind blowing, birds singing, or the ocean. You can find these sounds for free online or on apps, and they can help you imagine being in a peaceful natural setting. For example, you could listen to the sound of a gentle stream flowing through a forest, or the calming rush of a hidden waterfall.

Another option is to try 'white noise', which can block out external distractions and help you focus on sleep. White noise can include sounds like a steady blizzard, a flowing glacial stream, or pure white and pink noise. You can also create your own mix of sounds, blending up to six at a time to make a personalised sleep soundtrack.

If you're feeling creative, you could try listening to the sound of a campfire, or wind chimes. These sounds can be soothing and help you relax, especially if you imagine yourself in a calming scene, such as lying in a beach hammock under the stars.

Soothing sounds can be an effective way to wind down and prepare your mind and body for sleep. Whether you choose nature sounds, white noise, or a personalised mix, these auditory tools can help you drift off and get the rest you need.

Frequently asked questions