Attending a sleepover at a friend's house can be a lot of fun, but it's not at all if everyone has already fallen asleep and you are still awake! It is not uncommon to have difficulty falling asleep in an unfamiliar environment; Fortunately, there are some things you can do to be able to sleep when you are in this situation.
Steps
Method 1 of 2: Learning to fall asleep
Step 1. Practice some sleep routines
You can learn how to do some relaxation techniques when you are at home, before going to your friend for the sleepover. Any kind of effective solution to relax your body should help you fall asleep. An example is the progressive relaxation of the body: focus on every single part of the body, contract it and then relax it.
- Start at the toes and work by moving upward, focusing on a single part of the body at a time, finishing with the crown of the head and the tips of the fingers.
- Don't feel like you have to go through the whole process - you may fall asleep even before it's done.
- Pay attention to any physical sensation you feel as you proceed with relaxation; in this way, you should be able to maintain concentration and release tension.
Step 2. Find a bedtime app you like
You can find tons of great apps dedicated to this purpose and you can download them to your smartphone or tablet. Some propose a guided meditation exercise, while others simply reproduce the "white noise" which helps not to listen to other sounds; others still reproduce the quiet sounds of nature, such as that of a waterfall, the waves of the sea or the cry of crickets.
- If you're not sure which one is best, try downloading some free ones and see which one is best for you.
- Just do a simple search on your mobile to find several that offer different types of sounds and even short guided meditations that help you sleep.
- The downside to this method is that you have to find a comfortable way to fall asleep while still holding earphones or headphones.
Step 3. Try listening to an audiobook
Listening to one that isn't particularly interesting or listening to a poem on your mobile or tablet is a good way to doze off. A good suggestion regarding the audiobook is to choose a story that you have already read; it's always interesting, but it won't keep you awake wanting to know what's going on, because you already know the ending.
- Avoid hearing terror stories when you are trying to fall asleep.
- If you are too interested in the story, you are likely to stay awake; the best stories to listen to in the evening must be a bit boring. Academic topics, such as science or history, may be the most suitable topics.
Step 4. Do the countdown
This is one of the simplest ways to fall asleep. Start at the number 100 and mentally count backwards one number at a time: 100, 99, 98, 97 and so on. If you can get to 0, start over, or start at 300 or 500. You can start with whatever you like, as long as you stick to the counting criteria you started with.
- If you want, you can also view the numbers as they are written slowly by a calligrapher.
- You can also decide to vary this technique by following other schemes; for example, you can count every 2 numbers (100, 98, 96, 94…) or every 3 (100, 97, 94, 91…).
- Use your imagination to create other patterns. For example, it displays each number in descending progression on a stairway or as it falls from a tree, as if it were a leaf in autumn; use any visual images that help you relax and fall asleep.
Method 2 of 2: Sleep at the Sleepover
Step 1. Make sure you are comfortable
If you are too hot, remove some blankets; if you are too cold, make sure you cover yourself well. It can be difficult to get used to sleeping in a new bed, so remember to bring your favorite pajamas; also bring socks to keep your feet warm if needed.
- Also, don't forget your personal pillow or favorite stuffed animal to help you feel safe and comfortable.
- Maintain your normal bedtime routine, such as brushing your teeth, bathing, or reading your favorite book, so you can fall asleep more easily in your friend's house.
Step 2. Avoid sodas before bed
Many of these contain caffeine, which is a stimulant and can prevent you from sleeping. However, try not to drink too much fluids of any kind before going to bed, but if you're thirsty, just drink some water.
- Many commercial sodas are not only high in sugar and caffeine, but are also almost always diuretic, forcing you to go to the bathroom at night.
- If you are sensitive to caffeine, start by stopping any drinks that contain caffeine from 3pm.
Step 3. Avoid eating overly sugary foods before bed
Sugar can unpredictably raise your energy level and keep you awake. Cookies, candies, cakes and ice cream are the main culprits for raising blood glucose, but remember that many "junk" foods are also high in sugar.
- Chocolate contains sugar and caffeine, causing a double effect in the waking state.
- Eating excessively before bed is believed to be related to nightmares, making it an additional factor that makes it difficult to sleep.
Step 4. Don't watch horror movies in the evening
They can be fun, as long as they don't stop you from falling asleep. If you've shared scary stories with friends or watched scary movies, turn your attention to something more relaxing before bed.
- It may help to remember that movies of this type are always fake. There may be some scary things in the world, but none can be solved by staying awake and worried!
- Turn on a small night light or leave the hall light on to help you remember where you are. If you feel safer this way, don't be afraid to ask to turn it on; the other children will most likely be grateful to you.
Step 5. Don't worry if you can't sleep
It is completely normal to have difficulty falling asleep when in another bed. If you're worried about not being able to fall asleep, all you do is increase tension and stress, moods that make it even more difficult for you to sleep. Instead, try to implement strategies to relax, such as focusing on your breath.
- Practice the usual "good night" routine, like listening to some relaxing application on your smartphone.
- Try focusing on positive thoughts when trying to doze off; think about the things that make you happy and stay away from worries.
- If you can't fall asleep in a short time, you don't have to force yourself. Read a book or enjoy an audiobook story; after a while you should be able to fall asleep.
Step 6. Plan your return home
It's terrible to feel trapped in a sleepover without the ability to leave. For this reason, make sure you have your home number in case you feel the need to be picked up, whether it's in the middle of the night or the next morning. Knowing that you can go home whenever you want can calm you down and allow you to fall asleep.
- If your parents are out of town, make sure you have some other adult or family friend's phone that you can call if necessary.
- You must always have someone's phone number to call in an emergency.
