Can't Fall Asleep? Here Are 5 Things to Do Right Now.
Sometimes, it happens. You do everything right during the day. You wake up early, eat healthy, have a busy day, nail your bedtime routine to a tee, and you're ready for a great night's sleep… and then it happens. Before you know it, hours have gone by and you're still wide awake.
Whether it's caused by stress, caffeine intake or just the jitters, fear not! We want you to sleep better and sleep happy, so our Mattress Firm team has put together a few tips for the next time you just can't seem to catch some shut eye.
1. No Electronic Devices. Seriously.
When you have trouble falling asleep, it may seem easy to reach out to grab your phone and scroll through your Instagram feed or add another item to your to-do list. Resist the urge. Turn your electronic devices off. Still can't resist? Try this novel concept and remove them from your bedroom entirely. The Mattress Firm study, "Dozed and Confused: Why Americans Have Trouble Sleeping" recently showed that quality of sleep is negatively impacted because of stress-induced technology usage. Our team at Mattress Firm knows it's easy to get used to late night device usage but your sleep will improve by changing that habit.
2. Cool Down.
The room temperature might be affecting your ability to doze off. If you are warm when you sleep or if you wake up cold, try adjusting the thermostat— 65 degrees is the ideal sleep temperature. Too much cooler and you might find yourself waking up in the middle of the night to grab more blankets; any warmer and your body heat could wake you up.
3. Don't Count Sheep.
A study from the University of Oxford found that counting sheep doesn't actually help your sleep patterns. Do you know what does? Picturing relaxing images of places that make you feel calm — think beaches or mountains. People who imagine relaxing scenes actually fall asleep an average of 20 minutes earlier than they would have otherwise.
4. Get Up.
If you've been watching the clock for more than 20 minutes, the best thing to do may be to actually get out of bed. Try moving to another location — like sitting at a desk or on the couch. Don't forget to keep the electronics off, though. This will likely tire your mind and help you get back to bed ready for sleep. Oh, and please remember to get back to bed before dozing off.
5. Just Breathe.
Tossing and turning restlessly? Try focusing on your breathing. Many swear by the simple 4-7-8 breathing technique: just breathe in for four seconds, hold your breath for seven seconds, and spend eight seconds exhaling. This technique, which helps promote slower breathing, can also be used to combat stress.
Sure, everyone gets stuck with a sleepless night once in awhile, but if it becomes a repeating occurrence, consider what else may be contributing to the problem. Caffeine intake or late-night scrolling through social media are often the culprit. Of course, don't forget to check the tag on your mattress — if it's more than eight years old, the cure for late-nights could be as simple as replacing that mattress with a brand new one.