What should I do in the middle of the night when I just can't sleep?
Last Updated: 09/27/2021 at 7:44am
Danielle Gonzales, PsyD
Hello! My name is Dani, I am a Psychologist and registered Psych Assistant. I have a passion for helping a different types of clients from all diverse backgrounds!
Top Rated Answers
Spend a few minutes in another room of the house if you can. Sometimes this helps reset my sleepiness when I can't fall back asleep in the middle of the night. Meditation also helps. Start with deep, slow breaths.
If I cannot sleep then I usually get out of bed and try to do something top calm my mind. That may include going into the living room and do some reading, or even doing a quick spin on the treadmill.
1. Create a Playlist with soothing songs that calm you down and that you love, maybe 4/5 songs in total and let it flow, that always works for me. 2. Read for a while. It might not help you immediately, but it's possible, that it'll help you in the long run and in the mean time you're involved in another world! 3. Get up and make yourself some hot milk. That always makes me really calm and tired. You can add a teaspoon or two of honey, as well.
I've read that when you can't sleep at night, instead of staying in bed, get up and read something for twenty minutes and see if that changes anything. Also, I heard having a very, very light snack can help like milk or cheese.
I understand that it may be hard but the best thing you can do is simply continue to try your hardest to sleep. Looking online for tips could work too. If you really can't sleep though after trying, try making sure that you're relaxed, you're at a good temperature, and your mind is clear.
Try listening to sleep music or turn off anything that has light because your mind can be tricked into thinking its morning
Consider evaluating your sleep hygiene. Do you sleep in a quiet, dark environment conducive to sleep? Perhaps you engage in some counterproductive practices: e.g., do you look at bright screens before going to bed? Do you use your bed for anything other than sleep and sex? Do you drink caffeine or take other stimulants in the evening? If you're having trouble falling to sleep, your primary care physician or local pharmacist can likely assist you further.
i think you just need to think about what you did all day all the good deeds you did and sleep will follow eventually
Listen to Music, Or Excerise before sleeping or get lavendar oil and smell the scent in your room, and also put on some relaxing tantra music to make you feel well and relaxed
Well what me and a friend do is we think of deep, philosophical questions to ponder...then bam sleep
Try some tea and tighten your body then loosen it will help alot. Think of it as releasing energy and relaxing
If you are struggling to fall asleep at any time, whether that be when you first go to bed or in the middle of the night, you should try not to stay in bed awake for more than 5 or 10 minutes. Get out of bed and sit somewhere else, in the dark and without TV or electronics, until you feel tired enough to fall asleep. It is important to try to associate your bed with sleep (and, if applicable, sex) only, so avoid using it as a place to study, watch TV, or complete work tasks, as this will weaken that association.
I highly suggest a hypnosis app. There are several in the app store, or play store that are free to download and use. There are apps catered to specific issues, such as stress, relaxation, weight loss, motivation, or whatever you may need. So, download a free app, pop in your earbuds, and let hypnosis calmly and gently help you drift off to sleep.
If you cannot fall asleep withing 45 minutes, you should get up and go do something quiet until you feel sleepy again. Go read a book, do crosswords, color in an adult coloring book (try it, it works!), or some other quiet activity that does not involve something electronic. I also use guided meditations. A guided meditation is where someone else speaks and leads you to do certain tasks related to relaxing enough to sleep. You can find many free guided meditations for sleep on Youtube. Find one that you like where the person speaking has a voice that is calm and soothing to you (it's important). Make sure you can lay down in a quiet area where you will not be disturbed. Use ear phones if you need to, they will dampen any background noise for you.
listen to relaxing music, read a book, do something that makes your mind sleepy again. Think of something relaxing and happy.
Try to stay off of electronics, as they make it harder to sleep. Read a book, eat a light snack, or listen to music to feel calmer.
I usually listen to music I like that calms me down. It makes me feel relaxed and makes me sleep fast! ASMR videos tend to work for some people as well! :)
There are many ways which can work, but usually, it is an individual thing, so you should experiment and see what works for you. Some of trics I know, if you can not fall asleep for a 20 min. then you should go to another room or sit in some other place and after some time go a try to sleep again. Also eating something sweet or a nut before sleep helps. Mediatation is also helpful for many. Also visualisations of dreams or future positive plans, building a chain of connections. Also lower temperature is helping a lot of people. so you can open a window before you go to bed or an AC.
First of all, stop lying in bed staring at the clock. Get up and walk around a little. If you are really hungry then have a small snack. Also, warm milk or herbal tea would be nice. Do some stretching to relax your muscles. If you know yoga, do a few moves. If there is something worrying you, write it down to get it off your mind. If you so something on the computer, make sure that you use a night time display setting that is more red as blue light tends to keep you awake. Above all, realize that missing a little sleep will not harm you and don't beat yourself up about it. end with some meditation and deep breathing and try again.
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