Many people will tell you to start meditating or keeping a sleep diary if you experience trouble sleeping. But that’s not exactly helpful when you wake up at 3 a.m., and all you want is to go back to sleep. What you need are practical ways to induce sleep. For some, you’ll need to get out of bed, but for some others, all you have to do is stay where you are.
1. Relax your muscles
One technique many people find helps them relax and fall asleep is to perform a full-body scan. Here’s one way you can do it. Close your eyes and breathe slowly, then focus on your face and think about relaxing each muscle. Afterward, move down to your neck and shoulders and try relaxing them too. Continue relaxing muscles in different parts of your body until you make it to your feet.
2. You might have to kick your pet out of bed.
Sleeping with your pet can be both good and bad. As one study has shown, pets can help us reduce our stress levels, but another one mentions that they can also disrupt our sleep. This depends on whether your pet is a sound sleeper or if they toss and turn throughout the night. For those suffering from allergies, it would be best not to allow pets on the bed.
So, if you feel like your pet is messing with your sleep, train them not to sleep with you. You can get them a separate bed and teach them to sleep in it. Reward them when they go to their own bed automatically, without you leading them to it.
3. Avoid grabbing your phone and grab a book instead.
Melatonin is a hormone necessary for restorative sleep. If you’re awake in the middle of the night, you lack melatonin, and phone use will not increase its levels. On the contrary, the light from the screen will reduce it even more and make it impossible for you to fall back asleep. What you need to do is remove your phone from your room completely.
Something you can try to help you fall asleep again is reading a book. Yes, you will need to turn on some lights, but the words on the paper are bound to make you sleepy. There’s a reason our parents read to us before going to sleep. And if what you’re reading is uninteresting to you, it will bore you to sleep faster.
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