What To Do When You Can’t Sleep — Guide on Effective Techniques You May Follow

List of Ways on What To Do When You Can’t Sleep Easily

WHAT TO DO WHEN YOU CAN’T SLEEP – Here is a guide on some effective techniques you may follow to invite drowsiness.

One of the most important form of rest is sleeping at night. While many people don’t regard it anymore as equally important with eating healthy, the night’s sleep gives the body the chance to recover and be ready again for the next day. However, what if you cannot sleep easily and soundly at night?

What To Do When You Can't Sleep
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Many individuals across the globe are dealing with insomnia and the struggle to sleep easily at night. They usually spend several minutes up to hours moving in different positions in the bed in the pursuit to invite drowsiness.

Not having a good quality sleep or finding it hard to feel drowsy can be an effect of the foods you partake a few hours prior to bedtime, mental stress, and many other factors. What to do when you can’t sleep easily at night? There are actually some ways that you can do and they can be found below.

Photo Credit: HelpGuide.org

You can bring your body into a state of relaxation by taking a slow and deep breathing. To do it, follow these steps:

  • Place one hand on your stomach and the other on your chest.
  • Inhale slowly leading your breath deep into your stomach that the hand in your stomach will gradually rise while the other one in your chest must have little or no movement at all.
  • Exhale gently that the hand in your stomach will gradually fall.

This technique to invite drowsiness involves imagining a calm and peaceful scenarios that could bring your body into a state of relaxation. It is best to find a position your are comfortable with and close your eyes to begin imagining a calm scene. Picture as many relaxing scenarios as you can and feel the relaxation that it brings to your body.

Also one of the ways on what to do when you can’t sleep is to practice meditation to invite calmness as well as to boost your physical and mental well-being. Practice controlled breathing as you meditate and you may direct the sensations in your feet.

This is one of the unique ways in the list of what to do when you can’t sleep. It aims to help calm the nervous system and bring the body into a state of relaxation. It involves a pattern of inhaling, holding breath, and exhaling in a specific ration. Follow these steps:

  • Close your eyes and place the tip of your tongue on the roof of your mouth behind your teeth.
  • Close your mouth and inhale through your nose as you count to four in your mind.
  • Hold your breath as you count to seven.
  • Open your mouth and release the air gently as you count to eight.
  • Repeat the steps two to four more times following the 4-7-8 ratio.

When you can’t sleep, you may also perform the Autogenic Training which involves self-hypnosis. To do it, recite sets of 6-10 phrases for each of the following sensations:

  • “Heaviness in the arms and legs”
  • “Slow, calm, regular breathing”
  • “Warmth in the arms and legs”
  • “A cool forehead”
  • “Slow, calm, regular breathing”
  • “Softness and warmth in the belly”

You may also follow the tips for a good night’s sleep to ensure a boosted quality of your rest at night. Undeniably, nothing compares to a quality sleep at night that gets you so much ready for the entire day.

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