Ashwin Lewis
If you're struggling to sleep, you're not alone. More than 80% of people have difficulty falling asleep at least some of the time, and 37% say they frequently have trouble. There are many techniques you can try to help you fall asleep, from deep breathing exercises to word games.
| Characteristics | Values |
|---|---|
| Relaxation techniques | Playing word games, deep breathing, listening to quiet music, reading, taking a shower |
| Caffeine | Avoid caffeine for several hours before bed |
| Exercise | Be active during the day, but not too close to bedtime |
| Routine | Go to bed and wake up at the same time every day |
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What You'll Learn
Relaxation exercises, such as deep breathing, can help you sleep
Deep breathing exercises can bring your body into a state of relaxation. Place one hand on your stomach and the other on your chest. Inhale slowly, directing your breath deep into your belly. The hand on your stomach should gradually rise, while the one on your chest should have little to no movement. Exhale gently, allowing the hand on your stomach to gradually fall. Repeat this exercise several times, until you feel ready to sleep or to transition into another relaxation ritual.
It's also important to set good sleep habits, such as going to bed and waking up at the same time each day, and being active during the day (as long as you don't exercise too close to bedtime). Caffeine will keep you lying awake at night, so avoid coffee, tea, energy drinks and anything with caffeine in it for several hours before bed.
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Avoid caffeine, especially in the hours leading up to bedtime
Caffeine will keep you lying awake at night, so it's best to avoid coffee, tea, energy drinks and anything with caffeine in it for several hours before bed. Caffeine is a stimulant that can keep you awake, so it's best to avoid it if you're having trouble sleeping. Instead, opt for a relaxing herbal tea or warm milk.
If you're struggling to sleep, try deep breathing exercises. Place one hand on your stomach and the other on your chest. Inhale slowly, directing your breath deep into your belly. The hand on your stomach should gradually rise, while the one on your chest should have little to no movement. Exhale gently, allowing the hand on your stomach to gradually fall. Repeat this exercise several times, until you feel ready to sleep or to transition into another relaxation ritual.
You can also try playing a word game to help you relax and keep stressful thoughts at bay. Games that engage you in repetitive, monotonous tasks are also likely to make you feel sleepy. For example, pick a neutral word of five or more letters, such as "dream". Then, think of as many words as you can that begin with the first letter of your chosen word. For "dream", you might list the words "dog", "duck", "donut", or "dimples". Visualise each word you come up with.
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Play a word game to keep stressful thoughts at bay
If you're struggling to sleep, playing a word game can help you relax by keeping stressful thoughts at bay. Games that engage you in repetitive, monotonous tasks are also likely to make you feel sleepy.
A cognitive scientist named Luc Beaudoin developed the following word game to help people sleep. Pick a neutral word of five or more letters. Choose a word without repeating letters, such as 'dream'. Think of as many words as you can that begin with the first letter of your chosen word. For the word 'dream', you might list the words 'dog', 'duck', 'donut', or 'dimples'. Visualise each word you come up with.
This game can help you relax and clear your mind of stressful thoughts. It can also help to train your body to wind down and relax with a pre-sleep routine each night. This could mean taking a shower, reading, or listening to quiet music. Set other good sleep habits, such as going to bed at the same time each night and waking up around the same time in the morning (even on weekends). Being active during the day can help you sleep better, as long as you don't exercise too close to your bedtime.
It's important to note that caffeine will keep you lying awake at night, so avoid coffee, tea, energy drinks, and anything with caffeine in it for several hours before bed. Instead, try slow, deep breathing exercises to bring your body into a state of relaxation. Place one hand on your stomach and the other on your chest. Inhale slowly, directing your breath deep into your belly. The hand on your stomach should gradually rise, while the one on your chest should have little to no movement. Exhale gently, allowing the hand on your stomach to gradually fall. Repeat this exercise several times, until you feel ready to sleep or to transition into another relaxation ritual.
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Establish a pre-sleep routine, such as taking a shower or reading
Establishing a pre-sleep routine is a great way to train your body to wind down and relax. This could mean taking a shower, reading, or listening to quiet music. You could also try playing a word game to help you relax by keeping stressful thoughts at bay. For example, pick a neutral word of five or more letters, such as 'dream'. Then, think of as many words as you can that begin with the first letter of your chosen word. Visualise each word you come up with. Games that engage you in repetitive, monotonous tasks are also likely to make you feel sleepy.
Other good sleep habits include going to bed at the same time each night and waking up around the same time in the morning, even on weekends. Being active during the day can also help you sleep better, as long as you don't exercise too close to your bedtime. It's also a good idea to avoid caffeine for several hours before bed. Instead, try deep breathing exercises to bring your body into a state of relaxation. Place one hand on your stomach and the other on your chest. Inhale slowly, directing your breath deep into your belly. The hand on your stomach should gradually rise, while the one on your chest should have little to no movement. Exhale gently, allowing the hand on your stomach to gradually fall. Repeat this exercise several times until you feel ready to sleep.
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Be active during the day, but not too close to bedtime
Being active during the day is a great way to help you sleep better at night. However, it's important not to exercise too close to bedtime, as this may make it harder to fall asleep. Instead, try to finish any physical activity a few hours before you plan to go to bed. This will give your body a chance to wind down and relax before sleep.
Developing a pre-sleep routine can also help train your body to relax and prepare for sleep. This could include taking a shower, reading, or listening to quiet music. Setting a consistent sleep schedule is another good habit to get into. Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock and make it easier to fall asleep at night.
In addition to being active during the day, practising relaxation techniques can also help improve your sleep. Slow, deep breathing exercises can bring your body into a state of relaxation and calm your mind. Place one hand on your stomach and the other on your chest. Inhale slowly, directing your breath deep into your belly. The hand on your stomach should rise, while the one on your chest should remain relatively still. Exhale gently and repeat this exercise until you feel ready to sleep.
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Frequently asked questions
If you're struggling to sleep, try to train your body to wind down and relax with a pre-sleep routine. This could include taking a shower, reading, or listening to quiet music. You could also try deep breathing exercises, or playing a word game to keep stressful thoughts at bay.
Try to go to bed and wake up at the same time every day, even on weekends. Being active during theday can also help you sleep better, as long as you don't exercise too close to bedtime.
Caffeine will keep you awake, so avoid coffee, tea, energy drinks, and anything else with caffeine in it for several hours before bed.
Try placing one hand on your stomach and the other on your chest. Inhale slowly, directing your breath deep into your belly. The hand on your stomach should rise, while the one on your chest should remain still. Exhale gently, allowing the hand on your stomach to fall. Repeat this exercise until you feel ready to sleep.
