No. 1 Eliminate distractions for as long as possible.
This is your first choice, especially when you are lazy and don't want to move on the bed. If you are tired, but you can't sleep for some reason, it may be because your brain is running so fast that you can't turn it off.
This is especially true if you wake up at two or three in the morning and can't sleep. You will find yourself thinking about all the work you need to finish the next day or the third week, then forget to sleep and stay awake. Some of you may want to start your daily work at once, even if it is too early, you should sleep for at least a few more hours.
When your brain is racing, you need to find a way to turn it off, even if it's only for a minute or two. If you can get rid of distractions in a short time, you will soon fall asleep. If I am tired, this first method usually works. However, if you have been awake for an hour or more and are not too tired, you may need to try the following more methods.
Second, pay attention to your breathing.
This method is usually accompanied by clearing away distractions. Don't focus on everything you have to do tomorrow. Clear your mind as much as possible and concentrate on breathing. Just thinking about your breath. Take a deep breath, hold your breath and exhale. Repeat this step.
This is an exercise that you should do every day, especially for those who are under great pressure. A few years ago, a friend of mine taught me this skill to relieve my anxiety in social situations. I will always use this method when I want to relax. Focusing on your breathing can bring you back to your heart and keep you calm.
This calm will help you fall asleep faster. The key is to "trick" your brain into forgetting all other thoughts and focusing only on breathing. If you do this for a long time, you will usually fall asleep soon.
No.3 sleeps in a completely different position. Sometimes,
Sometimes, the easiest way to fall asleep again is to completely change your posture in bed. How do you usually sleep at night? Do you sleep on your stomach, on your back or on your side? Maybe your body is used to your usual way of sleeping, so you have to sleep together.
I usually sleep on my back. This is the posture I usually use to sleep at night, but when I wake up at 2 am and can't sleep, I always have to try different postures before I can sleep again.
So, take ten minutes and try a new posture that your body may not be used to. Change the position of your arms, legs, or the number of pillows. See if it helps.
Fourth, turn on the night light and read a book.
When none of the three methods work at present, I usually turn on the night light, take out a book from the drawer beside my bed (there are at least three books around me) and read it for five to ten minutes. I tell you, reading physical books will soon get you tired. This strategy almost always works for me.
You may want to turn on the TV in your bedroom and watch the next episode of the program you have been chasing; You may also want to see a movie that you haven't had a chance to see. However, avoid doing these two things, especially if you plan to watch them on your mobile phone. Why? Because electronic products will keep you awake, not help you fall asleep. You should put all the electronic equipment away and make the room as dark as possible. Once you start reading something, you may stay up all night and be particularly tired the next day.
Choose a book. You won't passively receive information to read like watching movies or TV programs, because when reading, you must concentrate on words and sentences, use your brain more, and you will soon feel tired.
No.5 take out your diary and write down your thoughts.
A few weeks ago, I tried a very effective method, that is, take out the diary in the bedside drawer and write something on it. Don't use this time to write a long speech, just write down any little things that come to your mind.
If your mind is full of hundreds of tasks to be completed the next day, write down everything you can think of. Remember the key points, you don't need to use complete sentences. Your brain is a mess, and you want to release it. When your memory is basically cleared, you can rest your head on the pillow and relax.
Keeping a diary is like reading a book, because it is an active behavior (different from watching TV movies) and will make you tired quickly. Keeping a diary at 2 am may not make you the most creative and imaginative, and even the next day you don't have to read what you wrote last night. But as long as you write for five to ten minutes, you can go back to sleep.
Sit in the other room for a few minutes.
If nothing works, you have been awake for an hour or more, and one of the best things you can do at this time is to get out of bed and sit in another room of the house. You don't need another bed. You can sit on the sofa at home and read a book or magazine for a few minutes. Sometimes the change of scenery will produce magical effects.
Now, you should be careful when you go to another part of the house. You may be tempted to turn on the 75-inch TV in the family room. Once opened, you may find yourself awake until morning. Similarly, you should avoid being too close to the kitchen. Once you get close to the kitchen, you may be tempted to open the pantry, and then you may eat some snacks or even cook for yourself. You don't want this to happen. If you eat at that time, you will tell your brain that you want to stay up late instead of falling asleep.
So I suggest you go to another room, just stay 10 to 20 minutes and bring something to see. Clear your mind, focus on your breathing and try to relax. Once you start yawning and feel a little tired, go back to bed and try to sleep. Many times, this special method will work wonders!
Seventh, reduce the temperature of the bedroom.
Is your bedroom too hot? Sometimes the problem may be mainly here. Sometimes, I fall asleep within a few minutes because the bedroom is very cold, but when I wake up at two or three in the morning, I am sweating profusely and can't cool down any more. You can try all the methods I mentioned earlier, but sometimes simply lowering the temperature in the bedroom can make you fall asleep faster.
I suggest you control the temperature of your bedroom below 26℃ at night, so that you can sleep more stably and sweetly. I heard that some people, especially those who are very hot at night, control the bedroom temperature below 20℃, which may be too exaggerated, but if you wake up in the middle of the night and sometimes sweat like me, then you can try to lower the bedroom temperature.
This may not be a problem for you in winter, but especially when summer comes, it is very hot outside. Even in the middle of the night, if you feel uncomfortable warmth in bed, you will never sleep. You don't want to lift the quilt. You should stay comfortable and cool all night, so that you can stay asleep as long as possible.
Avoid looking at the clock and delete all time reminders.
Is there anything else simple to do when you want to fall asleep again? Try to avoid looking at the clock. If your eyes keep scanning every five minutes, it will keep you awake, because you will find yourself panicked, or at least annoyed.
Why? Because every time I look at the clock, I'm a few minutes late, which means I have less time to sleep. If you need to get up at 7 o'clock in the morning, then you look at the clock and it shows 2 o'clock in the morning, well, there are still 5 hours. But you keep looking at the clock. Display 2:30, 3: 15, 4:00 and 4:30. Then, you figure out in your mind that you only have three hours of sleep, then two hours, then one hour. But this is a life nightmare that you can easily avoid.
When you open your eyes, there shouldn't be any clock in your bedroom that you can see. Be sure to put your mobile phone aside and make sure that nothing lights up on the TV or across the room. Of course, if you have a clock, it may be convenient when you are fully awake during the day, but when you want to go back to sleep at 2 am, it will be one of your greatest enemies, believe me.
Ninth, play some relaxing music.
If you try everything but do nothing, what is the last possible way to work? Play some relaxing music 10 to 20 minutes, using some other methods I mentioned. I like listening to Moby's music in the middle of the night to relax myself, so that I can get ready for bed. If you wake up in the middle of the night, sometimes you just need to spend a few more minutes to calm yourself down and then go back to sleep.
If you have tried to sleep for more than an hour, but it seems to have no effect, you can try the mixed method. Play some relaxing atmosphere music to make sure that there is no electronic equipment to illuminate the room. When the music starts, clear your brain as much as possible, and then concentrate on your breathing. Make sure the bedroom is cool and you are trying a new sleeping position.
If you do these five things at the same time and choose the perfect atmosphere music that makes you feel relaxed, then you can't imagine how fast you will fall asleep. Sometimes it may not be as simple as just using one method, but you can use these five or more methods to help you sleep from time to time!
As long as it works, stick to it.
As your mood, stress level or time of year changes, you may have to change your approach and try different things from time to time. If you are tired, you can fall asleep in a few minutes by sleeping on your side (instead of lying on your back). At other times, you may have to take out a book to read for a few minutes, or you may have to leave the room for a short time.
If a method works for you, it may work for you again. But if it doesn't work the second time, mix them up and try three or more methods. Try to sleep again, because we all know how important a good sleep is. Under rare circumstances, I almost stayed up all night, and the next day was like a walking corpse, which was very inefficient.
You must sleep as much as possible every night, so please use any or all of these nine methods to ensure that you have a good sleep, so that you can have a happy and productive day.