Do you spend most of the night tossing and turning, replaying the day’s stresses in your mind, only to struggle to get out of bed the next morning? You’re not alone.
There are several methods to help tame your brain’s nighttime activity.
The first tip—and perhaps the most crucial—is to avoid lying in bed awake. Dr. Nish Manek from London recommends that if you haven’t fallen asleep within 15 to 20 minutes of lying down, get up! Move to another room and do something calming. For example, read a book, meditate, or listen to music. When you start to feel sleepy again, return to bed. This can be challenging, especially after a particularly exhausting day. However, the method is effective, according to Science Focus.
While you’re in bed, try to push away unpleasant thoughts with relaxation techniques. At first these exercises may feel a bit strange, but over time you’ll see how much they help your mind. You can find relaxation guides online.
Don’t forget about sleep hygiene. It’s not just the bedtime routine; it also means keeping work materials, laptops, and phones out of the bedroom. Avoid scrolling through social media for at least an hour before bed. Also, steer clear of alcohol and heavy meals before bed, since they can disrupt your sleep. Try to limit your coffee to before 2 PM.
Physical exercise during the day and a warm evening bath can also help. However, avoid intense workouts three to four hours before bedtime, since adrenaline isn’t helpful when you’re trying to sleep.
The next day, if you feel sluggish, resist the urge to nap—unless it’s a safety concern, like dozing off while driving. If you must nap, keep it to about 30 minutes.
Dr. Manek advises against heavy lunches that can lead to afternoon drowsiness, especially meals high in sugar. After a sleepless night, you’re likely to crave unhealthy foods. To combat that, focus on meals rich in protein.
A short walk outdoors can also help shake off sleepiness.
And remember: after a restless night, be kind to yourself. It’s okay to temporarily set aside ambitious expectations for what you can accomplish the next day.
