I'm sure a lot of you have experienced this already: You're in bed, all snuggled up and ready to head on to dreamland. The room is dark, and you're under blankets, the best time to relax after a long day. But wait! You're tossing and turning, trying to get some shuteye but ending up with your eyes wide open in frustration and confusion. Why can't you sleep? Many people suffer from similar experiences, taking hours until they end up resting because they don't feel tired at all. It has you wonder how to sleep when not tired so you can still get the right amount of rest for the day ahead!
If you're wondering how then read on as I show you the top five useful methods.
The Effective Ways How To Sleep When Not Tired
It can get quite frustrating if you're tossing and turning all night, feeling like you aren't exhausted enough to sleep. To help you fall asleep quickly, you can follow these tips:
- Evaluating Your Bedroom
Your bedroom may be the reason why you don't feel sleepy! Make sure that you have the environment conducive to rest. Declutter and organize your room to avoid any stress from a messy area. Also remember, your bedroom should only be for sleeping.
Furthermore, you may want to consider your bed, which needs replacing every few years. If your bed starts to squeak or doesn't feel supportive enough, it's time to invest in a memory foam mattress and quality bedsheets that keep you comfortable. With the right bed and pillows, you'll have enough comfort and support to rest well.
- Meditation and the 4-7-8 Exercise
Stress is a significant factor as to why we can't sleep. With that being said, meditation will be able to ease your mind and put it at a restful state. Try your hand at meditation for a few minutes in your bedroom every night, following videos online or calming playlists.
Another proven breathing execs is the 4-7-8 breathing exercise. This helps you with your blood pressure and heart rate, making you sleepy. Inhale deeply for four seconds, hold it for seven seconds, and exhale for eight seconds. Continue to repeat the exercise until you feel sleepy.
- Reduce Stressors and Triggers
Like mentioned, stress plays a huge factor in your sleep. Besides meditation and breathing exercises, it's important to lessen the stressors and triggers before you sleep, such as keeping any gadgets out of bed (because of work or school). Additionally, it's best to stop watching television shows or reading books that keep you up all night. Gadgets also emit blue light, which hinders the production of melatonin, the sleep hormone. So avoid using your phone at least an hour before bed!
Wind down properly and have a relaxing routine before bed, such as taking a hot bath, slowing down your mind through writing (and making a to-do list), or even using essential oils, which we'll get into in the next section.
- Ignite Your Senses With Music and Essential Oils
To help you sleep, your mind and senses should also be winded down to rest properly. You can do this by using essential oils like lavender oil to relax you to sleep. Music also helps, with white noise, natural sounds, or even classical music calming you down and enhancing your sleep. You should also turn off all the lights and set your room's temperature to around 67 to 70 degrees F, which signals your brain that it's time to sleep!
Enjoy the white noise for sleeping: https://www.youtube.com/watch?v=XsWV6y9bvg8
- Food Can Help You Sleep, Too!
Yes, even the food you eat throughout the day can make or break the quality of your sleep! You should have your last meal three to four hours before bed to avoid indigestion, also eating sleep-inducing food which helps produce melatonin. Here are some foods I encourage you to eat:
- Grass-fed dairy products
- Turkey, fish, or chicken
Avoid coffee and alcohol before bed at all costs, which can have you feel squeamish or hyper.
Wrapping It Up
If you still feel energized or "not tired enough" to sleep even if it's time for bed, then don't fret! There are different methods you can try out to lull yourself to visit dreamland. Through becoming more knowledgeable about what you can do, you won't need to spend hundreds of dollars on equipment or doctor's appointments to fix your sleeping problems.
Hopefully, this article on how to sleep when not tired gave you an idea of what you can follow during your next sleepless night. Let this be a starting point to help you fix your sleep schedule today!
If you have any questions or would like to share your tips and experiences on how to sleep when not tired, do share your thoughts in the comment section below. I appreciate every input and contribution posted.
My name is Layla Parker, the founder of asleepywolf.com. At this site, our team is going to bring you a lot of reliable and useful information about sleeping and everything related to it such as the therapies that improve your sleep, the ways of sleeping you should try, all the products you use every day that affects directly to your sleep, your health and your life.