4 Tips to Do When You Can't Sleep
Last Updated on June 19, 2022
No matter how great of a sleeper you may be there will always be that one night of torture that will keep you from a peaceful slumber. Questioning what to do when you can’t sleep is an age-old query that many continue to seek the answer to. Insomnia can be caused by many things such as illness, an overactive mind, and even something as simple as having poor bedtime routines.
When spending one-third of your life in bed it is important to have a mattress that is ready to lull you to sleep. You should replace the mattress if it is showing its age with springs sticking at you and a sagging middle. Make sure you have a bed that is perfect for you; one that is neither too firm nor too soft.
Tips to Combat Your Sleep Issues
I: Dim the Lights & Get in a Comfortable Environment
II: Keep a Journal Next to Your Bed
III: Keep Yourself on a Regular Schedule
IV: Extra Tips When You Can’t Sleep
Not sleeping can be a detriment to living a happy and productive life. Many different factors can lead to a problem with sleeping. Health, stress, depressions can all cause insomnia. Sleepless nights can be occasionally, or weeks, even months, on end. It is important to understand your problem and what is causing sleepless nights. A doctor can help you to understand causes and how to rectify them in order to lead to a fitful sleep
Having Trouble Falling Asleep?
Nothing like being exhausted and plopping into bed only to lie there with eyes wide open. A wife’s tale states that not being able to fall asleep means you are awake in another’s dream. Whether true or not, watching the clock tick time away can be frustrating. On a more serious note, heart disease, hypertension, and type two diabetes have all been found to contribute to the inability to fall asleep.
Can’t Get Back To Sleep?
Falling asleep at first may be easy for you but then in the week hours of the morning you find yourself suddenly awake tossing and turning. This is often due to an overactive mind and stress. Daytime problems on your mind are working to wake you up to worry.
Waking Up Too Early?
As sleep continues throughout the night rapid eye movement (REM) sleep becomes more frequent, especially towards morning hours. With sleep apnea being more prominent during REM cycles it could be the cause of breathing problems wakening the body in the early hours of the morning.
I: Dim the Lights & Get in a Comfortable Environment
In the hour before bed dim the inside house lights to make the environment more soothing. Turn the world off about 30 minutes before bedtime. Instead of looking at the smart phone, pick up a book to read.
Breathing exercises can be productive in aiding sleep. The 4-7-8 breathing technique has proved to help with falling asleep. Take four seconds to breath in through the nose, then hold for seven seconds, and breath out through the mouth for eight. Keep repeating until you drift off to lullaby land.
No more counting sheep, instead counting backwards from 1000 has been shown to help. Instead of simply counting backwards, work your mind by counting back in groups of three. This will take the place in the mind of any worried thoughts that may be keeping you awake.
Take time to practice some yoga guides by YouTube video mavens who know the moves to help render peaceful nights of sleep. The National Center for Complementary and Integrative Health has found that 55 percent of yoga practitioners have reported enhanced sleep quality.
II: Keep a Journal Next to Your Bed
Often we are awoken with a sudden thought of something that needs to be done the next day. Instead of just dwelling on the fact that you cannot sleep, keep a journal next to the bed so you can right down thoughts. This way you will now be able to fall back to sleep knowing that you have a note to remind you of what is needed to be accomplished in the morning.
Often the stresses of the day wake us during the night. Instead of lying awake worrying take control of the situation. if it is just a quick email that needs responding to, or watering the wilting plant that you have been neglecting, get up and take a moment to do the simple tasks. You will then be able to fall back to sleep knowing that these things have been accomplished.
Waking suddenly and not falling back to sleep will only cause more tossing and turning while the time clicks away. Instead of staying in bed get up and go into the living room to sit in a comfy place with low light. Do something calming like reading a book or listening to calm music.
Still cannot fall back to sleep then consider getting up to do that vacuuming or dusting you have put off. A couple of mundane housekeeping tasks may be all you need to clear the mind and drift back to sleep.
Make sure the room in cool. Being too hot will wake the body up in discomfort. Stick your feet out from under the covers. Open the window on a cool night or make sure you have a good fan or proper air conditioning. Science research suggests that the best temperature for sleeping is 60 to 67 degrees Fahrenheit so aim for that.
III: Keep Yourself on a Regular Schedule
Keep yourself on schedule. Even if sleep has eluded you, make sure that you rise at the same time each morning. This will get your body on a sleep schedule eventually preventing you from rising too early.
Keep the room dark. Waking early also can mean seeing the sun beaming in as it rises. Have black out curtains on the windows. Keep a sleep mask next to the bed to wear all night long or to put on if waking before you intend to.
Address any sleep apnea issues you may have with your doctor. There are appliances that can be prescribed to help with this problem and rectify REM behavior disorder.
IV: Extra Tips When You Can't Sleep
Although some may state no TV at all in the bedroom, having the TV on can actually help some get to sleep and stay asleep. Play an old TV show that is comforting and you know well. This can keep the mind on something other than daily worries, and aid in good thoughts that will help in getting to sleep and staying asleep.
Do all you can do from having a snoring bed partner keep you up at night. Make sure that he or she is rolled over on the side away from you. You can use tricks like attaching a tennis ball to the back of his or her sleep shirt to train them to stay put on the side and not roll back over to the back.
Insomnia is not fun, tossing as you figure out what to do when you can’t sleep can be beyond frustrating. The number one item to combat on your quest to sleep is to make sure you have the most comfortable of mattresses. A great mattress is the right platform to help you drift off to dreamland and stay there for the night. Most people prefer a memory foam mattress with a medium, or universal, firmness. Determining how much sleep do you need ultimately depends on individual needs and age, no matter how bad the insomnia is.
After undergoing three neck surgeries, Marc knew what it was like to live and sleep in constant pain. In 2001, after searching fruitlessly for a comfortable pillow and mattress that supported his neck and back ... Learn More
Quality • Comfort • Cooling
From $945 $662Shop Mattresses
- How to Choose the Best Mattress for You
- GhostBed’s Mattress Size Guide
- Mattress Disposal & Donation Guide
- Do I Need a Box Spring with My Mattress?
- How You Can Finance a Mattress Easily: Two Finance Options
- When Should I Replace My Mattress: The Definitive Guide
- The 3-Step Process to Buying a Mattress Online
- What is the Best Memory Foam Mattress To Purchase?
- Shipping a Mattress: Top Questions Answered
- 4 Reasons to Buy a Mattress-in-a Box
- How Long Does a Mattress Last?
- How to Choose a Mattress Type: Memory Foam, Latex, Innerspring, Hybrid
- What is a Split King Mattress & Is it Worth It?
- How Much Does a Good Mattress Cost? (2022 Guide)
- Guide: Firm vs Soft Mattress - Pros & Cons
- Mattress Firmness Guide & Scale
- What is a Hybrid Mattress?
- Learn How to Clean Your Memory Foam Mattress
- How To Remove Blood Stains From Your Memory Foam Mattress
- How to Get Urine Out of Your Memory Foam Mattress
- How to Disinfect & Sanitize Your Memory Foam Mattress
- How To Flip or Rotate Your Mattress (and Why You Should)
- Top 10 Reasons for Eco Friendly Mattress Cleaning
- How To Move a Mattress: Step-by-Step Guide
- Why Mattresses Sag (and What to Do About It)
- Battle of the Beds: Memory Foam vs. Spring Mattresses
- Which is Best: Foundation vs Boxspring
- Which is Best: Latex vs Memory Foam Mattress
- GhostBed vs. Casper Mattress Review
- GhostBed vs. Purple Mattress Review
- GhostBed vs. Leesa Mattress Review
- GhostBed vs. Tuft & Needle Mattress Review
- GhostBed vs. Tempur-Pedic Mattress Review
- GhostBed vs. Lull Mattress Review
- GhostBed vs Loom & Leaf Mattress Review
- GhostBed vs. Saatva Mattress Review
- GhostBed vs Brooklyn Bedding Mattress Review
- GhostBed vs Helix Mattress Review
- GhostBed vs Novosbed Mattress Review
- GhostBed vs Yogabed Mattress Review
- GhostBed vs. Nectar Mattress Review
- GhostBed Natural vs. Awara Premier Natural Hybrid Mattress
- GhostBed Luxe vs Purple 4, Casper Wave, Leesa Sapira & Tempur-Pedic
- 10 Health Benefits of an Adjustable Bed Base
- GhostBed Adjustable Base vs Amerisleep Adjustable Base Review
- GhostBed Adjustable Base vs Lucid Adjustable Base Review
- GhostBed Adjustable Base vs Tempur-Ergo Plus Review
- GhostBed Adjustable Base vs Leesa Adjustable Base
- GhostBed Adjustable Base vs Nectar Adjustable Base
- GhostBed Adjustable Base vs Leggett & Platt Simplicity 3.0 Adjustable Base
- GhostBed Adjustable Base vs Reverie 4M Adjustable Base
- 6 Benefits of Sleeping with Your Legs Elevated
- 9 Benefits of Sleeping With Your Head Elevated
- 10 Quality of Life Benefits of an Adjustable Base Bed
- 6 Benefits of a Zero Gravity Adjustable Bed Base
- How to Sleep Better with Acid Reflux
- Sleeping Elevated Helps with Spinal Alignment & Spinal Health
- Timeline & History of Adjustable Base Bed
- Why GhostBed’s Adjustable Base is High Quality but Less Expensive Than the Competition?
- What Kind of Mattress Works with an Adjustable Bed?
- How to Use a Bed Frame with an Adjustable Base
- GhostPillow vs MyPillow® Comparison
- Cooling Pillow Technology and Benefits
- Guide: How to Wash Any Pillow
- Guide: Best Pillow for Side Sleepers
- Guide: Best Tips & Mattress for Hip Pain for 2021
- Best Sleeping Positions for Back Pain
- How to Choose the Best Mattress for Arthritis & Joint Pain
- Guide: Best Firm Mattress for 2020
- Best Mattress for Side Sleepers
- Guide: Best Tips & Mattress for Stomach Sleepers
- Guide: How to Choose the Best Mattress for Back Pain
- Guide: Best Tips & Mattress for Kids
- Guide: Best Tips & Mattress for the Money
- Guide: Best Tips & Mattress for Heavy People
- Guide: Best Tips & Mattress for Athletes
- Guide: The Best Mattresses for All Types of Couples
- Guide: Best Tips & Mattress for Snoring
- Guide: The Best Mattress for Fibromyalgia (+ Tips for Great Sleep)
- Guide: Best Tips & Mattress for Sex
- What Is the Best Side to Sleep on for Your Health?
- Best Sleep Positions During Pregnancy
- Easy Guide to Determining How Much Sleep You Need
- 16 Tips on How to Fall Asleep Quickly
- 4 Tips to Do When You Can't Sleep
- 9 FAQs: Benefits of Sleeping Cool
- Cooling Tips for Better Sleep
- Guide: Best Cooling Mattress for Hot Sleepers
- Guide: Science and Benefits of Sleeping Cool
- Sleep Trimester Guide for Pregnancy: 1st, 2nd & 3rd Trimester
- Tips for Healthy Sleeping During Pregnancy
- Sleeping When You’re Sick: How to Get the Rest You Need
- Guide: How to Sleep with Insomnia & Sleep Better
- Guide: Restless Legs Syndrome and Sleep
- Guide: Tips & Tricks to Get Kids to Sleep & Recommended Sleep Hours
- Narcolepsy Guide: Signs & Treatments to Relieve Narcolepsy
- Guide: How to sleep Better with a Chronic Illness
- Guide: The Importance of Sleep for Weight Loss
- Sleeping Tips: Complete Sleep Tips Guide for New Moms
- How to Use a Headboard With an Adjustable Base
- 6 Surprising Reasons Why You Can't Get Comfortable in Your Bed
- How to Train Yourself to Sleep on Your Back
- Size Comparison Guide: Twin vs Twin XL Mattress
- Size Comparison Guide: Full vs Queen Mattress
- Size Comparison Guide: King vs Queen Mattress
- Size Comparison Guide: California King vs King Mattress
- The Ultimate Guide to Pillowcases
- Guide: 3 Key Benefits of Silk Pillowcases
- Guide: How to Choose the Best Silk Pillowcase
- Silk Pillowcases: Your Newest Beauty Secret
- Guide: What is Mulberry Silk?
- How to Care for Your Silk Pillowcase
- How Often to Replace Bed Sheets
- How to Buy the Right Bed Sheets
- How to Wash Bed Sheets
- Guide: Everything You Need to Know About Supima Cotton
- Guide to Cotton Sheets: What to Know About Egyptian, Pima and Supima
- Does Thread Count Really Matter?
- Guide: Why Buy Cooling Bed Sheets
- Guide: How To Choose the Best Bed Sheets
- Guide to TENCEL® Sheets: Everything You Need to Know
- How to Shop for Sheets that Don't Pill
- Mattress Toppers: What Are They & Are They Worth It?
- Guide: How to Select the Best Mattress Topper
- 5 Ways to Make Your Mattress More Comfortable
- How Do I Make My “Hot” Mattress Sleep Cooler?
- How to Care for Your Memory Foam Mattress Topper
- Weighted Blanket Guide: How to Choose the Right Size & Weight
- Benefits of Weighted Blankets for Autism
- 10 Health-Boosting Benefits of Weighted Blankets
- 4 Ways to Make Your RV Bed More Comfortable
- Sleeping on the Road: A Guide to Mattress Sizes for RVs and More
- 7 Hacks For Sleeping Cool in Your RV
- Guide: 7 Road Trip Essentials for Your Next RV Trip
- Guide: How to Shop for RV Bedding
- What is a Short Queen Mattress? Your Guide to the Popular RV Size
- 5 Things to Ask Yourself Before Replacing Your RV Mattress