If you want to sleep, but there is no bed available, you must try to get the best rest you can by sleeping on a chair. To ensure a restful night's sleep, you need to create a relaxing atmosphere. You can optimize the hours of sleep in a chair by properly preparing the room, accessories, as well as using the tools and techniques that facilitate relaxation.
Steps
Part 1 of 3: Prepare the Place to Sleep
Step 1. Find an appropriate chair
Armchairs or reclining chairs are the most comfortable, being equipped with large backrests and armrests useful for supporting both the neck and the back. Having a chair that is large enough to allow you to change positions during the night helps you sleep better.
Step 2. Lift your feet
Use a stool, footstool, chair, or coffee table to lift your feet off the ground, and add a cushion for extra support. Keeping your legs in this position prevents cramping and stimulates circulation.
If you can't get them up, wear compression stockings to avoid blood clots
Step 3. Get some bedding
Find some blankets to keep warm during the night, as your body temperature naturally drops with sleep. Look for large blankets that can cover your entire body, as these provide the most warmth. Also get some pillows to support your neck, back, and legs. The "U" shaped travel pillows are a comfortable solution to support the neck.
Step 4. Make the room dark and quiet
Close the curtains and turn off the lights; also turn off your TV, computer, tablet or mobile phone. By creating a "nocturnal" atmosphere, the body prepares for sleep.
- By closing the curtains you can rest more in the morning, preventing the sun's rays from entering the windows and waking you up too early.
- The light from electronic devices sends the signal to the brain to stay awake; you should reduce the use of these appliances before bedtime.
- By completely turning off your mobile or at least visual and sound notifications, you reduce lights and sounds that can potentially interrupt sleep. Make sure you have a backup alarm if you turn off your smartphone completely.
- Put on earplugs to avoid traffic noise and / or an eye mask to stay even more in the dark.
Part 2 of 3: Getting Ready for Sleep
Step 1. Wear comfortable clothing
Pajamas are a great option; However, if you don't have one available or you have no way to change, at least try to get as comfortable as possible by removing the belt, tie or tights. Remove your shoes, jewelry, and eyeglasses.
Step 2. Drink a cup of herbal tea or warm milk
A hot drink before bed helps you relax and prevents you from going to bed dehydrated. Keep a glass or bottle of water next to the chair to hydrate during the night.
- Dairy products contain a large amount of amino acids such as tryptophan, which stimulate the production of serotonin and melatonin, brain chemicals that predispose to sleep.
- Chamomile, passionflower and valerian have sedative effects.
Step 3. Complete your hygiene routine before bed
Brush your teeth and floss also wash your face or, if possible, take a hot shower or bath. Getting ready for bed by following the usual ritual can help you relax and make it easier for you to sleep.
By immersing yourself in hot water you increase the temperature of the body; the next phase of the bath or shower, in which the body cools down, helps to relax
Part 3 of 3: Falling asleep in the Chair
Step 1. Wrap yourself up in a large blanket
Choose one that makes you feel comfortable, based on the temperature of the room. Try to have several to choose from in case the temperature changes. Tuck the blanket over your shoulders, around your body, under your legs and feet to avoid drafts.
Step 2. Support your head with a pillow
Choose a model that stays in place and provides adequate neck support. If you don't have one handy, use a sweatshirt or rolled towel. When choosing a pillow, keep two fundamental elements in mind: it must provide both comfort and support.
Step 3. Try the 4-7-8 breathing technique
Controlling your breath allows you to focus on the moment and clear your mind. The increased oxygen supply acts as a "natural relaxant for the nervous system"; this breathing method can calm you down and cause you to sleep.
- Breathe out completely through your mouth making a rustle;
- Close your mouth and inhale through your nose for a count of four;
- Hold your breath for a count of seven;
- Breathe out fully through your mouth, making a rustling sound for eight seconds;
- Inhale again and repeat the cycle three times.
Step 4. Stay relaxed
If you can't fall asleep right away, don't start feeling anxious. Keep checking your breathing slowly and try to keep your eyes closed. Focus on relaxing each muscle group and make sure your body and mind are rested.
Advice
- Avoid caffeine, nicotine, excess alcohol, and any stimulants that could interfere with sleep.
- If you don't have an easy chair, recliner, or some other comfortable chair available, consider sitting on the floor using the seat of a regular chair as a headrest. Place a pillow or rolled-up vest to rest your head on.
- If you know that you will need to sleep in a chair for any length of time, get all the necessary accessories in advance.
