Battling The Bedtime Blues: Tricks To Fall Asleep

There are many reasons why you might want to sleep but find yourself unable to. This phenomenon is often referred to as revenge bedtime procrastination or sleep procrastination, where you put off sleep in favour of passive leisure activities. This could be because you want more personal time, or because you feel overscheduled at work or home. It's important to note that even if you don't feel sleepy, you still need a good night's rest. Not getting enough sleep can have serious consequences for your health and well-being, and can impact your productivity and cognitive function.

There are several factors that can contribute to difficulty falling asleep, including stress, anxiety, depression, poor sleep hygiene, circadian rhythm misalignment, and the use of certain medications or substances such as caffeine, sugar, or alcohol. Additionally, medical conditions such as insomnia, sleep apnea, and restless legs syndrome can also play a role.

If you are struggling to fall asleep, there are some strategies you can try, such as improving your sleep hygiene, practising relaxation techniques, seeking professional help, or using sleep aids. However, it is important to consult a healthcare professional if you are regularly having difficulty sleeping, as they can help identify any underlying causes and provide guidance on effective solutions.

Try breathing exercises, such as Dr Andrew Weil's 4-7-8 breathing technique

If you're tired but unable to sleep, it could be due to a number of factors, including your circadian rhythm being off, daytime napping, anxiety, or other lifestyle habits. Before reaching for sleeping pills, it's worth trying out some breathing exercises, such as Dr Andrew Weil's 4-7-8 breathing technique, which can help calm your nervous system and promote relaxation.

The 4-7-8 breathing technique is a form of pranayama, a yogic breathing method, and can be done anywhere and at any time. It is a simple yet effective way to achieve a relaxed state and improve your overall well-being. Here's how it works:

Sit with your back straight and place the tip of your tongue against the ridge of tissue just behind your upper front teeth. Keep your tongue in this position throughout the entire exercise. Exhale completely through your mouth, making a whooshing sound. Close your mouth and inhale quietly through your nose to a count of four. Hold your breath for a count of seven. Now, exhale completely and forcefully through your mouth again, pursing your lips and making a whooshing sound for a count of eight. This completes one breath. Repeat this cycle three more times for a total of four breaths.

Remember, the absolute time spent on each phase is not as important as maintaining the 4:7:8 ratio. If you find it challenging to hold your breath for that long, you can try a shorter pattern while still maintaining the same ratio. For example, inhale for 2 seconds, hold for 3.5 seconds, and exhale for 4 seconds.

With regular practice, you can slow down the exercise and gradually increase the duration and number of breaths. The 4-7-8 breathing technique is a powerful tool to help you relax and improve your sleep quality.

Do something quiet, such as listening to a podcast or reading a book

If you're feeling tired but are unable to sleep, there are several things you can do that are quiet and won't disturb others. Firstly, you could try listening to a podcast or audiobook. These can be a great alternative to reading if you don't want to turn on a bright light or strain your eyes by reading physical books or e-books. Just make sure the topic isn't too exciting or upsetting, as this could make it even harder to fall asleep.

If you'd prefer to read, opt for a physical book instead of an electronic device. The blue light emitted from phones, tablets, laptops, and TV screens suppresses melatonin production and decreases sleepiness. So, stick to physical books and you'll avoid the negative impact of blue light on your sleep.

If you're not in the mood for a podcast or audiobook, and reading isn't your thing, you could try some simple breathing exercises. Deep, slow breathing can help relax your body and slow your heart rate, which is especially beneficial if you're feeling anxious or stressed. 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 should remain still. Then, gently exhale and allow the hand on your stomach to fall. Repeat this exercise until you feel ready to sleep.

Another quiet activity that could help you feel sleepy is meditation. One form of meditation is the body scan, which involves directing your attention to different areas of your body without judging the sensations that arise. Lie in bed facing upwards with your hands by your sides. Spend a few moments practising controlled breathing, then focus your attention on your feet. Breathe deeply and imagine the breath travelling to your feet. As you exhale, let your feet go from your mind and focus on your ankles and calves. Move your attention gradually upwards until you reach your head. Finish by becoming aware of your body as a whole and taking some deep breaths.

If you're struggling to sleep, it can be helpful to get out of bed and do something quiet until you feel sleepy again. So, if you've been lying awake for a while, try one of these quiet activities to help you relax and feel tired.

Write a to-do list for the following day

If you're struggling to fall asleep, writing a to-do list for the following day can be a helpful strategy. One study found that writing a detailed to-do list of future tasks helped people fall asleep faster. Here's a step-by-step guide to creating a to-do list that will help you feel organised and ready for the day ahead:

Brainstorm your tasks

Start by writing down every task that comes to mind, no matter how big or small. This can include anything from work projects to personal errands. Don't worry about prioritising or organising them yet; just get everything down on paper or your preferred digital device.

Categorise your tasks

Next, sort your tasks into categories. For example, you could create separate lists for work-related tasks and home-related tasks. This will help you focus your attention and energy on specific types of tasks without feeling overwhelmed.

Prioritise your tasks

From your categories, create a to-do list for the following day. Keep it simple and realistic. Focus on no more than three to five important tasks that you want to accomplish. Put these at the top of your list and make them your priority for the day.

Be specific and break down tasks

For each task, be as clear and specific as possible. Instead of a vague task like "work on my book", try something more focused, such as "spend one hour brainstorming the book's premise". Breaking down larger tasks into smaller, manageable chunks can make them feel less daunting.

Schedule your tasks

Estimate the time each task will take and schedule them into your day. You can use a digital calendar or a paper calendar—whichever works best for you. This will help you stay organised and ensure you have a dedicated slot for each task without overloading yourself.

Keep your list visible

Put your to-do list somewhere visible, such as on your desk or bathroom mirror. You could also carry a copy with you or have it easily accessible on your phone or computer. This will help you stay accountable and motivated throughout the day.

Start with small tasks

When you're ready to start tackling your to-do list, begin with a few small, easy tasks to build momentum and get the ball rolling. This will help you feel a sense of accomplishment and motivate you to tackle the bigger tasks.

By following these steps, you'll be well on your way to creating effective to-do lists that will help you feel more organised and sleep better at night.

Try soothing sounds, such as white noise

Soothing sounds, such as white noise, can be very effective in helping you fall asleep. White noise is a type of sound that is designed to mask or block out other sounds that may be distracting or disruptive to sleep. It is called "white" noise because it contains a mixture of all audible frequencies, giving it a "shushing" or "hissing" sound. White noise can be particularly useful if you are trying to sleep in a noisy environment, or if you are sensitive to sound.

There are several ways to incorporate white noise into your bedtime routine. One option is to use a white noise machine, which is a device that emits white noise. These machines can be purchased online or at many stores, and some even allow you to customize the type of white noise you hear. If you don't want to invest in a machine, there are also many white noise apps available for smartphones and other devices. These apps often have a variety of white noise options to choose from, such as rain, waves, or static. You can also find white noise videos on platforms like YouTube, which can be played on your device of choice.

In addition to white noise, there are other soothing sounds that can help you fall asleep. Nature sounds, such as rain, thunder, or flowing water, can be calming and relaxing. Some people also find that instrumental music, such as classical or new-age music, can help them unwind and prepare for sleep. You can find a variety of nature and instrumental music compilations online or on streaming platforms.

When incorporating soothing sounds into your bedtime routine, it's important to create a calming environment. Try to minimize other distractions, such as bright lights or screens, and make sure your bedroom is cool, dark, and comfortable. You can also combine soothing sounds with other relaxation techniques, such as deep breathing or meditation, to further enhance their sleep-inducing effects.

Overall, using soothing sounds like white noise can be a simple and effective way to improve your sleep. By blocking out distractions and creating a calming atmosphere, you can train your mind and body to associate these sounds with sleep, making it easier to fall and stay asleep when you need to.

If you have been lying awake for a while, get out of bed and do something relaxing until you feel sleepy again

If you've been lying awake for a while, the best thing to do is to get out of bed and do something relaxing until you feel sleepy again. This is known as a sleep reset or stimulus control, and it helps prevent your brain from associating your bed with being awake.

• Listen to a podcast: Choose a topic that's not too exciting or upsetting.
• Read a book: Reading a physical book is better than reading on an electronic device, as the blue light from screens can disrupt sleep.
• Try soothing sounds: Use a white noise machine or app to help you relax.
• Do a mindful activity: Spend some time doing a quiet, mindful activity in low lighting. For example, you could try meditation, deep breathing exercises, or progressive muscle relaxation.
• Do something kind for yourself: If anxiety or depression are keeping you awake, combat negative thoughts by doing something nice for yourself. For example, you could take a bubble bath, admire the stars, paint your nails, or wrap yourself in a warm blanket.

Remember, if you try these remedies and still can't fall asleep, it's a good idea to talk to a doctor or a sleep specialist. They can help determine the underlying problem and recommend solutions to improve your sleep.

Frequently asked questions