How to sleep well in the night if you can't sleep
Medically reviewed and approved by Nataniel Josue M.D.
How can you sleep well, and fast at night? Maybe you never considered quality sleep as something important. However, the reality is that proper rest is something that you need to learn. Here's how:
When you need to get yourself ready to sleep, it is ideal to do some relaxing activities like Sudoku or reading. Practice these activities in dim light, and try to fall asleep after about 30 minutes (or whenever you feel sleepy). Avoid the TV, smartphone, and computer for at least half an hour before bedtime.
Your body needs about 7 to 8 hours of sleep to recharge appropriately. This rest is necessary for our body to recover from the expense of energy during long days . A widespread health problem is that most people do not usually give much importance to their sleep. It is a big mistake that affects many other areas of health.
Perhaps you don't pay attention to your sleep either, because you have a super busy schedule that leads you to bed late at night. That’s not a good excuse. All people, even those with a busy schedule, should plan their sleep hours according to that schedule.
Your motivation should be the knowledge of how efficiently your body and mind work when you rest well.
For these reasons, we will begin by explaining the differences between rest and sleep.
What constitutes quality sleep and rest?
There are similarities at first glance, but the reality is that they are not the same. Your body can rest, but this does not necessarily equate to sleep. Likewise, you can also sleep without resting your body well.
The truth is that sleeping well is a requirement imposed by your body in order for it to stay active and productive during the day. If your body does not rest for these required hours without interruption, you will gradually become exhausted.
How to sleep well, right now
Here are the best recommendations for you to get useful rest and great sleep
Keep a sleep routine
A sleep routine is a primordial need in your life that you cannot overlook. A routine, means that you do the same thing every day. You should try to sleep at the same time every night, and get up at the same time every morning. You will be helping your body and mind a lot.
This practice will get your body used to sleeping at that time, and you will enjoy deeper sleep . Your will tell you when it is time to go to sleep, instead of the other way around.
Try not to nap after 3 pm
Taking a long afternoon nap is a big mistake that many people make. You may be one of these people, who succumb to a nap during some free time during the day.
Taking a nap is not always wrong; the body sometimes needs a rest. But, what is wrong is timing (anything after 3 pm); that is not suitable for your body.
Your brain can misinterpret this stimulus, and it may not consider it a normal nap. Your brain may go into sleep mode, and then, when you go to bed at night, your body will be active and awake.
It is best to take naps of 15 to 30 minutes, and time them somewhere between 1:00 pm to 2:30 pm at the latest.
Avoid coffee and alcohol
If you are in the middle of the work week, and you already have a sleep schedule, it is best to avoid these stimulants. After working or studying, having a cup of coffee before going to bed or drinks during a night out with your friends can be disastrous to your sleep. These two beverages can cause insomnia..
It is not advisable to consume these substances during the week, if your body is in a working routine, as they will throw everything out of wack.
Avoid smoking at all costs
Smoking is undoubtedly one of the main enemies of sleep, and for many reasons. The main thing is that smoking can cause sleep apnea; which causes our breathing to stop for a few seconds while we sleep.
Not only that, the cigarette smoke irritates your throat and causes you to snore more, which leads to anxiety and depression at times. Smoking does not allow you to rest peacefully while you sleep.
Cigarettes can trigger insomnia in its various phases. This insomnia happens because cigarettes, due to their nicotine, alter your body's state of relaxation.
Exercising is one of the most essential means for your body to rest at bedtime. It is simply one of the best sleep remedies. Your body burns a lot of energy, and being tired out helps you relax better at night.
When you exercise, your body consumes a lot of energy. Workout time is a time not to think, and so your brain releases stress. You let go of the downsides of the day. Exercising will help you get a good night's sleep.
Work out regularly; not necessarily every day, but often. The body sleeps deeper when you have consistent physical activity. Quick tip: try not to exercise within two hours of your bedtime.
Avoid eating heavy meals at night
Eating heavy meals at night is something that most people take lightly, but that's why many of us don't rest well. If for some reason you were late for dinner, or you had some unexpected inconvenience, it still is better to eat a light snack or a simple meal instead of a heavy dish.
Overeating does not help your body sleep well nor your digestion. Eating heavy meals very late at night also sometimes causes nightmares.
Have a comfortable and quiet bedroom
You may think that this will not affect your sleep too much, but believe me, it helps a lot. The right environment will help your body feel at peace and calm, so cultivate a room that’s not too cold nor too hot, and as dark as possible.
We rest much better when there is no light disturbing us.
Relax before going to sleep
Perhaps establishing a relaxation routine before going to bed will make your body feel calm and comfortable enough to sleep. Activities could include reading, listening to quiet music, etc.
If you find it hard to fall asleep after 20 minutes, don't just lie awake in bed. Do something relaxing to make yourself feel peaceful and sleepy.
Recommendations for young people to get a good night's sleep
The recommendations mentioned above are also useful, but young people should especially take into account the following tips:
Avoid electronic devices
To let your body know that it is time to sleep, you have to stop using computers, TV, and phones before going to sleep. The intense light from your smartphone or TV makes your eyes strained and is not conducive to good sleep.
Your body will know that you are not in rest mode, and will not want to sleep. This will make it difficult for you, and you will lose valuable sleep.
Don't do homework at night
A danger now with virtual classes is spending the night doing homework, and sleeping during the day. Avoid this, because your body is made for you to rest at night and be awake during the day.
Don't leave homework for the last minute. Your body needs relaxation before sleeping; not worries, nor stress.
Do not sleep in more than two extra hours on weekends
You may decide to sleep in more than two extra hours on weekend mornings to make up for weekday sleep deficits. Please don't do this, because it alters your biological clock and makes it much more difficult for you to wake up refreshed on Mondays.
How can you fall asleep quickly?
If you are someone who finds it hard to sleep, and you’re tired of tossing and turning, I will help you with that problem. Here is a tip to help you stop suffering from this:
Try to breathe in deeply for four seconds, hold that breath for seven seconds, and then breathe out for eight seconds. If you do this exercise three times before going to sleep, it can help you relax and cause your body enters into a restful state. This exercise will help counteract insomnia, and you will be able to fall asleep more quickly.
This method is known to help you enter into a tranquil state, detaching yourself from any stress or anxiety that prevents you from sleeping. Where you have to concentrate most deeply is when you’re holding your breath for seven seconds. Doing this well is what will relax your body.
This exercise makes the oxygen better circulate in your body after filling your lungs with air. This method is called “4-7-8.” It is undoubtedly one of the best techniques.
9 healthy drinks that will help you sleep well and fast
Although some drinks are not healthy, or will make you oversleep, others are healthy for your body to relax and still be refreshed in the morning. I will list them below:
Valerian is a great relaxing drink for sleep, and also to reduce stress and anxiety. Besides that, it is 100 percent natural.
Chamomile is also considered one of the best drinks to help you sleep well. Among its properties is the reduction of inflammation and cholesterol. Chamomile enables you to fall asleep and relaxes your body, so taking it before going to bed is an excellent choice.
You can take chamomile as a hot or cold tea, whichever you prefer.
Lemon balm herb
Lemon balm is a very widely used herb, as it helps reduce stress, indigestion and cure herpes on the lips. But it also enables you to sleep better, thanks to the chemicals it releases in your body.
Banana tea is not very common, but there is no doubt that it is also great for relaxing your body. Banana tea helps your muscles relax, and you will fall asleep longer and faster.
Lavender tea is ideal when we need to sleep. It is excellent, thanks to the very effective compounds it contains.
It has incredible medicinal properties that help asthma, bronchitis, and colds. Most of all, it is a fantastic way to make you sleep well. It relaxes your body in an incredible and unparalleled way.
Many people use turmeric for cooking due to the impressive flavor it gives to food. But turmeric is also amazing in tea. It contains a myriad of properties that are incredibly beneficial for your body.
Its remarkable antibiotic properties and sleep conciliation stand out, so it makes your body rest excellently well. To better enhance all these unique properties, you can mix it with honey and lemon. You will have a magnificent and rich tea.
To summarize, sleeping well is a personal journey. It would be best if you avoid things in your life that prevent you from sleeping well. You have to practice sleep hygiene at least on weekdays when you have many responsibilities in your life.
You should avoid alcohol, smoking, naps after 3 pm, and worrying about things that you can’t control. Relax yourself with herbal tea before going to sleep, and this will calm you even more.