There are nights when it is very difficult to fall asleep, isn’t it? You check the clock for the third time in ten minutes. It’s past two in the morning and you have to wake up at seven to work.
You do everything you can to get to sleep, but some stress from personal life, work, or an extra cup of coffee keeps you from sleeping. At these times, what to do? In addition to avoiding some specific foods, don’t give up.
The problem is usually that you are too worried about something and that is preventing you from relaxing. Be it a sound that is distracting you (drips, creaking doors, loud music etc.), stress or even your concern about “what time is it?” There are a few mental games that serve to calm your mind and help you sleep faster. But, before that, check the list of what not to do in these hours of conflict:
Don’t get out of bed. Unless you can sleep standing up – it’s not that difficult for those who usually take crowded buses / trains / subways – moving around will make you stay awake longer;
Do not read. While a boring book can get you to sleep, reading is likely to delay the rest and relaxation process;
Keep the lights off and stay in a comfortable position to sleep.
These tips may seem quite obvious, but many cases of insomnia are due to the person’s impatience at bedtime. Unless you have decided to stay up all night and are prepared to feel dead the next day, stay in bed. After removing all the fun activities, check out the following tips and get a great night’s sleep:
1. Imagine a scenario
Try to imagine yourself in a familiar place. A good way to start is to visualize yourself moving around the room. Try to remember every detail of it without opening your eyes. If it’s too easy, try to recreate a new room in your mind. You can spend a few minutes before sleep improving your dream mansion.
Focus on your breathing. Consciously try to decrease your breathing process to a specific number of inhales and exhales, remembering to count each one. In addition to helping to focus your mind by counting, the process makes you physically relax. By softening your heartbeat and forcing relaxation, it is easier to fall asleep.
3. Internal dialogue
Who said imaginary friends are just for kids? Create a character and start a conversation with him. That way, you can focus your random mental flow and ward off thoughts, distractions, or stresses that may be keeping you awake.
4. Body awareness
A good relaxation technique is to contract and relax all the major muscles in your body. Start by tensioning your toes for a few seconds and release them slowly. Then, tense the muscles in the arch of your foot. Move on to the legs, arms and finally the neck. This little exercise helps to remove tension in your body and makes you more comfortable.
5. Review of the day
Take advantage of the restlessness caused by lack of sleep and revisit your day. What achievements have you achieved? What would you like to do differently next time? However, if any specific stress is keeping you awake, this exercise is not recommended. However, if your day went smoothly, there is no problem doing it.
6. Make a plan
Visualize from start to finish what your “perfect day” will look like tomorrow. Imagine yourself waking up ready the next day and being able to do all the things you really need to do. It usually takes at least 15 minutes to plan an entire day – unless you are extremely thorough. The task helps you to calm your daydreams, while preparing for a better day.
7. Visualize a goal
Spend time thinking about a goal or dream you want to achieve. If you often have problems with money or debt, spend a few minutes pondering how to be more prosperous. If you are looking for a new relationship, imagine the ideal partner. Invest some time considering the details. Don’t just imagine yourself writing a book, see a complete copy in your hands.
Since you’re being forced to stay awake, it’s best to think of things that will do you good, isn’t it?
8. The square root of sheep
Counting sheep is too tedious to occupy a tired mind. Instead, try to do it in powers of two, that is, starting with the number 1 and always doubling the value. 1, 2, 4, 8, 16… 1024… 8388608. At some point, you will get lost in the count and have to start all over again. Some little math games can keep your mind busy while keeping thoughts that distract you away.
9. Mental study
If you are a student or are studying for a specific contest, use your insomnia to pass the next test. Start with some random information about the matter or subject covered. It may be the name of a muscle in the foot or some philosophical question that needs to be addressed. In the case of competition, this is a good time to pass on some student law or penal code.
Language one concept to another and find new answers on the topic. From each new idea, find another node in the chain of thoughts. For example, Socrates can take Aristotle, forwarding to Alexander the Great and finally to the great Gupta dynasty in India.
10. Keep your eyes open
Blink when necessary, but try to keep your eyes open. You can probably remember some important moment – be it a lecture or a class – when you needed to keep your eyes open, but they insisted on closing. This was certainly one of the most difficult tasks of his life. So seeing your home’s roof can be a better sleep booster than anything your teacher might have created.