Not being able to fall asleep easily is a problem, and after spending many nights tossing and turning without being able to sleep, you may soon feel sleepless. This can affect your performance throughout the day, so it's important to find ways to fall asleep more easily. If you are tired and fed up with not being able to sleep after a long day, try these tips.
Steps
Part 1 of 3: Relax Before Going to Bed
Step 1. Before going to sleep, do some meditation or relax
Step 2. Ask your mom or dad for a glass of warm milk and sip it slowly
Leave some in the glass in case you wake up in the night.
Step 3. Make sure the room has a suitable temperature so that you can fall asleep
Often times, excessive heat or cold can keep you awake.
Step 4. Make the room as dark as possible
If there is light coming in, close the curtains, bar the blinds or shield the light with the blanket.
Part 2 of 3: Avoiding Sleep Hindrances
Step 1. Do not use electronic devices at least an hour before going to bed
It is not good to play with your computer, phone, iPod and other devices before going to bed. These devices tend to keep the brain too active, and the bluish backlit lighting of the screens will keep you awake even longer.
Step 2. Do not be irritated by the events of the day just passed
If you got scolded in school, laugh it off or let it slip out of your mind. Thinking about unpleasant things will lead you to stay awake for a long time.
Step 3. Do not have drinks with sugar or caffeine in the evening
They can keep you awake. Also, keep your sugar intake low during the evening and night to avoid excess energy.
Part 3 of 3: In Bed
Step 1. Relax, take deep breaths and let your imagination run wild
Just close your eyes and imagine whatever you like.
Close your eyes and think about the beautiful day that awaits you
Step 2. Read a book
Reading is a great way to relax and get to sleep.
You can try to close your eyes and just think about the book, such as the characters in it or why the plot is developing the way you do and what you think will happen
Step 3. If you are still awake, then go to the bathroom, have a drink
After reading, listen to relaxing music, etc.
Step 4. In bed, imagine you are on a cloud
Feel how soft it is, imagine yourself floating in the sky and think you are gently supported by the folds of the clouds.
Step 5. Count the sheep every night
Notice how long it takes before you fall asleep.
Step 6. Think about how much fun you enjoyed during the past day
It is something positive to think about and therefore you will probably dream of something beautiful.
Think about some things you like to do or what plans you have for the next day. However, do not be anxious about what lies ahead - if for example you have to tackle a test in class, it is better to distract yourself rather than focus on that
Step 7. Ask one of your parents to help you fall asleep
One of them can sit on the floor next to you and hold your hand, stroking it slowly to calm you down and fall asleep.
- If you need to wake up your mother or father, don't go in: just silently open the door just enough to ask politely, "Mom, could you come? I can't sleep."
- If you wake up at night, ask your parents to comfort you and massage your back or belly.
Advice
- If you wake up during the night for any reason, immediately put your head back down. Don't look at what time it is, don't go get a glass of milk (unless you need it, of course!), Don't do anything. Physical activity increases your heart rate, which will make it even more difficult to fall asleep. Even sitting up can have this effect!
- Don't get up immediately - you may find that simply staying in bed relaxes you.
- Don't force yourself to sleep.
- Go to the bathroom before bed - the urge to pee will keep you awake!
- Make sure you are tired enough before going to bed.
- Free your mind and don't think about anything.
- Take refuge under the blanket and close your eyes.
