If it’s 3 A.M. and you’re thinking about everything that has ever happened to your (not so) eventful life or every other thing you want to happen in the future while you twist and turn on your bed struggling to fall asleep every single day, then it’s time for you to take action. It’s normal for teenagers or even grownups to find it hard to fall asleep from time to time. But if it becomes a routine, then you might need a sleep reboot. Here are a few things you can try:
Stay away from technology before going to bed
Turn off the phone/ computer/ television way before going to bed. Brightly lit screen alert the brain and make it difficult to fall asleep. Switch off technological devices at least 30 minutes before you go to sleep. Dim the lights of your room to signal the brain that you are about to sleep.
Clear your head
Don’t start thinking about all the problems you had since you were a toddler when you can’t sleep. Unclutter your mind and start thinking about something soothing which calms you. You can also try breathing exercises.
Get up for a while
If you lie in bed and can’t sleep after 20 minutes, then try getting up for a while and doing some relaxing activity like reading a book. Go back to bed after 30 minutes or as soon as you feel drowsy.
The average half-life of caffeine is 5 hours, which means it takes around 10 hours to leave your system. So don’t drink coffee or soda before going to bed and if you have to, drink it in the early part of the day.
In order to have a good night’s sleep, you should also go to bed and wake up at the same time every day. This creates a natural sleep cycle and helps the body get accustomed to it. You should also avoid day time naps if you find it hard to sleep at night. Hope these tips help in taking you to dreamland. Happy sleeping!