What to do when you can't sleep

There are more people than you could imagine who cannot sleep at night. They do not rest properly and this causes physical and mental health problems that get worse the longer they go without being able to rest properly. Because, it is essential that you know what to do when you cannot sleep.

You may have insomnia or simply that they are specific nights in which you cannot rest for various reasons. In any case, tossing and turning in bed is not pleasant for anyone. It is necessary to learn to fall asleep in minutes and the body enters a state of relaxation so that both your mind and your body rest properly.

Before starting, it is essential to be aware that you have to reduce stress and anxiety to relax properly. So you can fall asleep more easily and with the most important thing: with peace of mind. No matter what your day is like or what problems you may have, bedtime should be a time of day when you disconnect from everything to regenerate your body and mind.

We warn you that it can take some time to master the techniques to sleep correctly, but practicing it every day will pay off sooner or later. Adjust the techniques that we are going to comment on to you and your idiosyncrasy, but remember that the most important thing is that you do it every night before going to bed.

What to do to learn to sleep better

A quiet environment, with the necessary darkness to relax, a comfortable mattress and posture are essential to start working on your sleep. Avoid loud sounds or sounds that may disturb you when you fall asleep.

When you get into bed you can think of a mantra that relaxes you or take a breath that relaxes you progressively. You can even have a mental image that you can reproduce, try to make that mental image positive and make you feel good. If you notice that your mind wanders, it is normal, accept that it happens and return to your state of concentration.

Once you keep this in mind, follow the tips below that can help you fall asleep in a short time and that way, you can rest what you really need.

Do sports during the day

Sometimes it can be hard for us to sleep because we haven't “got tired” enough to rest. We need to burn all that excess energy in our body. A recommendation to be able to get to bed tired at night is to play sports during the day. Choose a sport that you like, even if it's just walking an hour a day, and you'll see that at night your body and mind will fall asleep sooner than you imagine.

Subtract 1000 to 0 from 7 to 7

When you are in bed and you cannot sleep because there are intrusive thoughts in your mind that do not let you rest, then you can use this technique. Your mind will focus on the subtraction and you will not be bothered by other thoughts that may be bothering you in some way. Do not worry, because before you reach 0 you will have already fallen asleep. Do the test and you'll see…

Relaxation techniques

Before going to bed you can find relaxation techniques that work well for you and that you like to do. Learn these techniques (which are usually breathing and progressive muscle relaxation) and apply them the moment you get into bed. Both your mind and your body will enter a state of relaxation that will make you feel better and help you fall asleep sooner than you think.

If it takes more than 20 minutes, get out of bed 5

If you've been in bed for more than 20 minutes, it's best to get out of bed and walk around the house. You can go drink water, read a book that you find interesting for 5 minutes... engage in any activity that is not strenuous Nor does it call your attention too much. Avoid television or the use of mobile devices that can wake you up more due to blue light.

After 5 minutes, go back to bed and again, use the technique that you consider most suitable for your rest at that time. If you stay awake in bed for too long you could generate unhealthy mental connectionss between the environment of sleep and wakefulness. On the other hand, if you get up, you will be able to generate new mental patterns to sleep more and better.

Write a diary

Sometimes, when we go to bed we find it difficult to fall asleep because we have too many things on our minds that crowd and bother us to be able to fall asleep effectively. To prevent this from happening, a wonderful technique is to keep a journal. Writing down all those thoughts, you can get them out of your mind at a time as important as going to rest.

If they are problems that concern you, obviously writing them down won't go away, but it will help you clear your mind and which the next day you can see things more clearly and that in this way, you can find much more efficient solutions than in the case of not resting properly.

What to do before going to bed to better sleep

There are some recommendations that you can follow before going to bed each night, it is a way to maintain good sleep hygiene and thus, you can rest what you need. Let's see:

• When you are half an hour away from going to bed, relax with an activity that is not too stimulating. You can read, do light and relaxing stretches, write in your journal, etc.
  Put electronic devices aside, if you disconnect them completely much better. These types of screens can stimulate your brain and make it even more difficult for you to sleep.
• Reduce the light in your home from 30 minutes before that you have to go to sleep, so your mind will relax and when you get to bed it will be easier to fall asleep.
• The bedroom should have a comfortable temperature. Neither too cold nor too hot.
• Avoid eating a large meal before going to bed, as well as spicy foods, caffeine and alcohol. It is best to have a light dinner two hours before going to bed.
• Keep a consistent sleep schedule, both at the time to get into bed and to get up from it. Even on weekends, it's a great way to get your internal clock in sync.

If, despite following all these recommendations, you find yourself in a situation where you still have trouble sleeping more than you should, then don't hesitate to see a doctor so that he or she can guide you in the most appropriate way, taking into account your personal particularities.