What to do when you can't sleep
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Again 03:00 am and unable to sleep? You lie on the bed, you look at the ceiling and you feel frustrated because you can not sleep. You know that the next day you have to get up early but no matter how hard you try, there are days when you can not sleep. The heat, the worries ... there may be many reasons that prevent us from falling asleep. The National Dream Foundation offers us a series of solutions for those nights that you do not know what to do and you are looking forward to falling asleep.
Read a book
Doing something relaxing-like reading a book or listening to music-before going to bed is a very effective idea. Lower the intensity level of the house lights and read a book or similar for about 30 minutes. The relaxation of this activity will help our body prepare for the night's rest.
Turn off / mute the mobile
We have already seen that sleeping with the phone on is risky and alters our sleep. The ideal is to disconnect all types of short-range electronic devices, whether tablets, laptops, mobiles or computers, so that their light does not activate or alter our brain and we can fall asleep normally.
Breathing exercises
To calm the mind, nothing better than a breathing or relaxation exercise. And is that when we are worried about not being able to sleep our body secretes more stress hormones (cortisol) that only lead to make it more complicated for us to relax and thus be able to sleep. To calm this anxiety, meditation or progressive muscle relaxation, focusing individually on relaxing each part of our body, will help us.
Get up at the same time each day
Waking up at the same time every day even if we had difficulty sleeping the night before, will help us adjust our internal clock and fall asleep more easily at night despite some of those days we feel tired in the morning . The benefit is long-term.
Read a book
Doing something relaxing-like reading a book or listening to music-before going to bed is a very effective idea. Lower the intensity level of the house lights and read a book or similar for about 30 minutes. The relaxation of this activity will help our body prepare for the night's rest.
Turn off / mute the mobile
We have already seen that sleeping with the phone on is risky and alters our sleep. The ideal is to disconnect all types of short-range electronic devices, whether tablets, laptops, mobiles or computers, so that their light does not activate or alter our brain and we can fall asleep normally.
Breathing exercises
To calm the mind, nothing better than a breathing or relaxation exercise. And is that when we are worried about not being able to sleep our body secretes more stress hormones (cortisol) that only lead to make it more complicated for us to relax and thus be able to sleep. To calm this anxiety, meditation or progressive muscle relaxation, focusing individually on relaxing each part of our body, will help us.
Get up at the same time each day
Waking up at the same time every day even if we had difficulty sleeping the night before, will help us adjust our internal clock and fall asleep more easily at night despite some of those days we feel tired in the morning . The benefit is long-term.
