Is something about to happen the next day that you're too excited to go to sleep? Excitement can keep you up all night, or make you feel restless. Relaxing your mind and body can help you rest, even if you're looking forward to or fearful of tomorrow.
Step
Method 1 of 3: Treating The Night Like Any Ordinary Night
Step 1. Try to sleep at your normal bedtime
Going to bed early will make you anxious and restless. Research shows that going to bed at the same time every day can help your body stick to a schedule, which can allow you to get enough rest and stay healthy.
Step 2. Keep the room cool
If your body is too hot or cold, you will be more stressed during that restless night. Research on sleep has found that 15.5-19.4 degrees Celsius is the ideal room temperature for adequate REM (Rapid Eye Movement) sleep.
- Check to see if the windows are closed or open as needed so you can feel cool or warm. Do this before bed.
- Try using a fan. The fan will provide white noise (monotone sound) while keeping you cool.
Step 3. Do what you have to do in the morning before going to bed
If you have a lot on your mind, thinking about what to do in the morning will only make things worse. Take precautions and complete any packing, cleaning, or laundry tasks that must be done in the morning before your head hits the pillow.
Step 4. Avoid light from electronic screens
Light reduces the production of melatonin, which puts you to sleep, in the body. Don't watch TV, use a computer, tablet or smartphone before going to bed..
Method 2 of 3: Calming Mind and Body
Step 1. Listen to your body
If you're too excited or anxious to sleep, even lying down won't make any difference. Try to get up and do something to take your mind off it. Your body will signal when you are tired, and when you return to bed, it will be easier for you to fall asleep.
Step 2. Listen to music
Music has a powerful effect on the brain. If you're feeling overly excited, listening to winning music might help.
- If you have a particular album that always calms you down, try listening to it in the dark.
- Listen to recorded sounds of nature, such as rain or waves crashing, which can create the illusion of a calm and natural environment.
- Try listening to sad songs. Research shows that sad songs can make listeners feel calmer, which can help limit the anxiety that keeps you awake.
Step 3. Try exercising
While some people feel that the adrenaline rush from exercise can keep them awake, some people will sleep better after a workout. Exercise can help release stress and can make you calmer so you'll sleep better.
Step 4. Meditate to calm your mind and body
There are many different types and styles of meditation, choosing the most appropriate for you can be a satisfying and relaxing experience. If you're too excited to sleep, make an effort to do some yoga or meditation so that you stop thinking about things and relax your body.
Focus on breathing. Take a deep breath and exhale slowly. Breathing in a rhythm will slow your heart rate and can help release stressful thought patterns
Step 5. Try gradual relaxation techniques
Focus all your attention on your body, starting with your toes and working your way up to your head. This can help take your mind off whatever is keeping you awake.
Step 6. Write down what you are thinking
If you have a few things to do or a bright idea in your head, jot it down so you don't focus on it while you're trying to sleep. Trying to remember all the unfinished tasks isn't good for you, and thinking about them at night will make it hard for you to get a good night's sleep.
Step 7. Take a shower
Bathing with a shower can also relax you, but soaking in a bathtub can relax your muscles better, and some studies have shown that soaking in a bathtub has a positive psychological impact. Whether it's a bath or shower, warm water can help calm your mind and relax your body.
Method 3 of 3: Try Natural Sleep Medicine
Step 1. Drink warm water
Whether you're drinking a glass of hot milk, herbal tea (or other decaffeinated tea), or not too strong hot chocolate (remember that chocolate also contains caffeine), holding and sipping a warm drink can make you happier, receptive, and calm.
- Avoid caffeinated drinks for a few hours before bed. Choose herbal drinks or natural ingredients without caffeine.
- If you often wake up at night to go to the bathroom, you should avoid this step.
Step 2. Try aromatherapy
Smelling a scented oil or herbal solution that has a calming effect, such as lavender, can calm your body and allow you to sleep more soundly.
Step 3. Consider herbal supplements
Although this supplement is not as researched as other medications, herbal supplements can work as sleeping pills if used properly.
- The valerian plant is a sleeping pill that has been used for hundreds of years.
- Melatonin is a hormone that the body produces naturally. Taking synthetic melatonin supplements can help reduce the time it takes to fall asleep and can improve your overall quality of sleep at night. But remember, light can interfere with melatonin production in the body, so it's best to avoid glowing screens before bed, even if you take melatonin supplements.
- Always consult your doctor or nurse before taking sleeping pills or supplements.
Tips
- Rereading a familiar favorite book can be more relaxing than reading a new novel. Anything you enjoy a second or third time will feel different the next time you reread it-and you don't have to finish it. You already know what's going to happen, and instead of reading the plot, you'll find small details as you read the story that culminates in an ending you already know.
- Make sure you go to the toilet before going to bed. If you wake up to go to the bathroom, you will have a hard time getting back to sleep.
- Don't drink caffeinated drinks for two hours before you go to bed. Caffeine is very influential on the process of sleep because caffeine is a stimulant that keeps you awake.
- Do something relaxing and familiar. Don't start a new project.
- Do not use electronic devices. This will make you very focused, and electronic screen light can interfere with melatonin production in the body, so you will stay awake longer.
- Make sure you keep electronics away as you will be tempted to use them. Make sure everything is out of reach.
- Check the room temperature so it's not too hot or cold; room temperature can affect your ability to sleep.
- Listen to music that relaxes you.
- Try to close your eyes and turn off anything that makes a sound.
- If all of the steps above fail, try to imagine yourself doing everything that excites you with your eyes closed, and you may fall asleep and have sweet dreams.
- If there's a big event in the morning and you want to go to bed early, prepare some literature and read it in bed before trying to sleep. When you calm down and read, your body will feel more ready to go to bed earlier than usual. Overall, it's best to stick to a sleep pattern and go to bed at your usual time.
- Calm down and lie down. Inhale and with each inhale, imagine yourself drifting off to sleep. You will definitely be able to sleep quickly.
- Take it easy! Remember: Once you fall asleep, something you've been waiting for will come sooner!
- Tense your whole body, then slowly relax. Start from your toes and work your way up to your head. This method will make you more relaxed.
- If tomorrow is your birthday, try to think about how many gifts you will get and try to count them. You'll get bored after a while, and you'll most likely fall asleep dreaming of the gifts!
- Counting sheep or counting the number of breaths is often recommended. This can help distract you from other thoughts that are keeping you awake.
- Try to make yourself tired. A little exercise can help you get ready for bed.
- If there is an event the next day, say to yourself, "There are still 5 days left". Keep repeating it to "trick" your brain into feeling less anxious.
- Read a book! Reading books usually helps to sleep. However, read comforting books because if you read a book that is scary or has an action-packed scene, you'll think “let's read it again and see what happens in the next chapter” and it's going to be harder for you to fall asleep.
- Try to share your feelings with family and friends.
Warning
- Try to avoid caffeinated drinks that night. Caffeine can interfere with sleep patterns even if you don't drink it right before bed.
- Don't drink anything an hour before you plan to go to bed and don't eat anything three hours before.
Things You Need
- Book
- Music
- Hot drink
- Take a hot bath or shower
- Sheets of appropriate temperature (warm and cool enough)
