How to fall asleep when you’re not tired?
TipsA number of us find it hard to fall asleep at a reasonable time, we know that we need to be up the next morning, or even don't want to lose half the day sleeping in, we just can't fall asleep counting those sheep.
So how can we get ourselves to sleep even when we aren't that tired? There's a number of tricks that you can try, and while some may not work for you, finding the right combination can leave you feeling refreshed the next morning.
The biggest impact on falling to sleep in the modern day is technology. We are using technology right up to bedtime, from TVs to phones our eyes are open and glued to a blue screen. Setting a time to put down these gadgets and turn off any screens can help our brains slowly relieve pent up energy.
Pre-bedtime, after your screens are off, find something to use up the last of the day's brainpower. Pick up a book, or some simple puzzles, word searches are great, and use a dimmer light, preferably not LED or bright white.
Ensure that your room is at an optimum temperature. Keep your room between 60–67°F (15.6–19.4°C) to regulate your body temperature throughout the night. You can also adjust your bedding to suit the temperature outside. Colder nights need thicker duvets and more blankets, whereas summer nights might reduce you to a single sheet rather than a duvet.
Avoid looking at your clock while you are trying to fall to sleep. Noting the time when you open your eyes can have you calculating how much sleep you will get if you were to fall straight to sleep. This will have your brain working overtime.
We should all know this, but just in case, avoid naps. Napping during the day will mean that you are not as tired at night. Napping can have you fall into a cycle of that nap during the day, leading to less sleep at night and needing that nap again the next day.
Watching what you are eating/drinking and when can help you to find sleep easier than before. Avoiding caffeine and alcohol after a certain time can ensure that its levels are reduced by the time it comes to falling to sleep. Eating healthier overall can help your body feel comfortable and at ease, meaning that you are not kept awake by painful night time encounters brought on by processed foods. Standard advice it to eat your evening meal before 8pm at the latest, but ideally around 6pm.
Exercising your body during the day can help you to feel more tired when it comes to bedtime. Not only does exercise help you to be healthier, but it also releases feel-good endorphins and uses up your energy, allowing you to fall into a deeper sleep.
Ensuring that you have an appropriate and comfortable mattress will also help you to fall to sleep quicker than one you cannot get comfortable on.
