What To Do If You Can’t Sleep
Submitted by New Jersey Snoring Solutions on Tue 05/18/2021 - 09:00
Few things are as frustrating as feeling wide awake when all you want to do is fall asleep. You may discover that the more you want to sleep, the more you toss and turn.
Luckily, Dr. Ivan Stein of New Jersey Sleep Apnea Solutions has a few tips for the next time you find yourself in such a predicament. Following these tips can help you fall asleep in just a few minutes.
Take a Series of Slow, Deep Breaths
Becoming fully aware of your breath helps relax your body and prepare you for sleep. You can try inhaling and exhaling slowly, counting each breath or each inhalation-exhalation cycle. Or, you can try inhaling while counting to four, holding your breath while counting to seven and exhaling while counting to eight (repeat the cycle several times). Feel your body and mind relax as you focus on your breath.
Visualize a Peaceful Experience From Your Past
Another relaxation technique that can help you fall asleep is to visualize a serene image or experience from your past. Think of a time when you felt completely relaxed and at peace. As you slowly inhale and exhale, focus on the image and every detail you can remember seeing, smelling, tasting or touching.
Get Out of Bed and Do Something Soothing
If you find you cannot fall asleep after 15 to 20 minutes of getting into bed, it may help to get up and go to another part of your home to do something soothing. Maybe that’s listening to soft instrumental music or reading a book. This prevents you from forming a connection between your bed and the feeling of stress that you cannot fall asleep. When you start to feel sleepy, go back to bed.
Adjust Your Sleep Setting
Keeping your bedroom cool, dark and quiet makes it easier to fall asleep. Figure out what could be improved: maybe it’s adjusting the thermostat, switching out your bed linens, slipping on a sleep mask or installing blackout curtains. Using a white noise machine or app is also useful.
Create a Soothing Bedtime Ritual
A relaxing bedtime ritual prepares your body and mind for restful sleep. Put your smartphone and electronic devices out of reach and create a routine that feels tranquil. You may choose to wind down with a warm bath or shower, drink a non-caffeinated beverage, meditate or read a magazine.
If you have tried all of these tips and still have a hard time falling or staying asleep, a sleep disorder could be to blame. The next step is to consult with a sleep specialist to determine why you are having problems and what can be done about it.
To schedule an appointment with Dr. Stein at New Jersey Sleep Apnea Solutions, please call or email us today.