What to do if you have to say, "I can't sleep"...If you’re having difficulty sleeping whether it be falling asleep or staying asleep later in the night, there are some things you can do which may be helpful. I can’t tell you how many nights I’ve had to say, “I can’t sleep.” It can be really frustrating, especially when it goes on night after night. Sleep deprivation can cause serious problems especially over time. So, as one who’s had many sleeping difficulties over the years, and has done a lot of shift work too, I’ve read a lot about what is supposed to help, and what can hinder sleep. When you find yourself saying, “I can’t sleep”, it’s worth exploring and trying these solutions as recommended by sleep experts: (many of them really can make a difference!) BEFORE BED: Stick to a regular routine. Try to do similar activities each night such as bathing, brushing teeth, washing face, etc. before going to bed. This creates a “habit” which tells your brain that you are getting ready for sleep. Try to go to bed at the same time every night as much as possible. This factor alone is the cause of many sleeping problems. The more regular your sleep pattern is, the better your body will be at having good quality sleep. When bedtimes are different night after night, this throws off the Circadian rhythm which is like an internal clock that we all have that helps our bodies wind down for sleep in a regular and predictable way.
Take 5-10 slow, deep breaths. Inhale through your nose with your mouth closed, then exhale as deeply and slowly as you can with your mouth open. Do this at least 5-10 times. It's also a good practice to do this throughout the day, especially when you anticipate some stressful situation arising, or just need to relieve stress during the day. Many cardiologists and researchers have found that this is a great way to reduce stress, decrease your heart rate, and reduce cortisol levels in the blood. Recent research has shown measurable levels being significantly reduced by deep breathing alone. Keep the room as dark as possible-this allows your brain to “shut down” and decreases stimulation. Wear earplugs if noises easily wake you up. A quiet fan (white noise) can be helpful in filtering out certain noises making it easier to stay asleep.
It is often recommended not to exercise before bed. However, for some ( myself included) light to moderate exercise done about 2 hours before bedtime actually helps me sleep better. Just allow enough time to cool down and relax before going to bed. If you have not tried this, give it a shot and see if it helps. Physical touch (kissing, hugging or cuddling) can also help you relax before falling asleep. This is especially true for females as most are "wired" more for touch than males. Hormones and chemicals are released which relax the body (if done at least 10-30 seconds) and increase pleasurable feelings. This can have a calming effect and help you sleep better… so tell your partner either, "I can't sleep", or to "get ready for some lovin"- (so you can sleep, of course!)
Electromagnetic fields occur wherever there are electronic devices or wiring. Our homes are surrounded with wires and “wireless” devices inside and out (which actually have numerous electronic beams shooting around that can’t be seen which is what makes them work in most places). Clocks, clock radios, lamps, light switches, T.V.’s, computers, cell phones, and electronic devices on certain beds all contain electromagnetic fields which many researchers believe can disrupt our health and sleep. These waves of electricity affect our brains, cells within the body, and many critical bodily functions. While it’s virtually impossible to completely avoid them, limiting your exposures to them is probably a good idea and can only help. So keep as many electronic devices out of your bedroom as possible, and keep things such as clocks or lamps as far away from you a possible while sleeping. The further away you are from these things, the less exposure you will have. Hopefully you will find some of these things helpful you so you won't be saying, “I can’t sleep!”
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