Sleep is the best of rest so that the body becomes fit and fresh again afterwards. However, often we can’t sleep because of various things such as stress, anxiety, overthinking, or maybe that’s a symptom of insomnia.
So, what to do when you can’t sleep and are bored? Let’s find out!
What to do when you can’t sleep at night?
Insomnia is the difficulty falling asleep at night, including when you often wake up in the middle of the night or early in the morning and can’t go back to sleep.
Symptoms of prolonged insomnia can make the body feel weak, lack energy, lack enthusiasm, and find it difficult to focus on activities during the day.
If left unchecked, this sleep problem can also trigger health and productivity problems. This is what to do when you can’t sleep at night!
1. Don’t eat too much before bedtime
It is recommended to eat dinner about 2-3 hours before bed so that digestion is smooth and you can sleep well.
Consuming too much sugar, fat, carbohydrates before bed time can make it difficult for you to sleep, because your stomach is still full, bloated, uncomfortable, and digestion is slow.
The body also has to work hard to break down these foods. If you go to sleep immediately after eating, there will be accumulation of fat as well.
2. Take a shower before bedtime
After a long and tiring day, apart from cleansing your body, a warm bath can help your body relax. This will make you sleepy and sleep better.
3. No gadgets at bedtime
What to do when you can’t sleep and are bored? Put down your gadgets, turn it off, or set it on silent mode so you won’t hear any notification that will keep you awake.
You’d think you’d just want to open your phone for a second, but you see Instagram and Tiktok scrolling it down because it entertains you and you don’t realize it’s already 3am.
Exposure to blue light at night can activate the body’s circadian rhythm, which tricks the brain into thinking it’s still daytime.
It can also reduce the hormone melatonin, which helps the body rest. So, put your cell phone away at least 2-3 hours before bedtime.
4. Clean your room
Sleeping in a messy room makes you uncomfortable. Even if you are very sleepy, a smelly or dusty mattress can wake you up in the middle of the night.
Itchy skin, lots of mosquitoes, or dirty pillowcases, those are annoying things that disturb your sleep.
So, try to have a clean, tidy, and comfortable room so you can sleep well.
5. Set the right room temperature
Too cold or too hot, you can find it difficult to sleep because the room temperature is not right. Set the temperature according to your comfort, yes!
6. Set the calm and comfortable room ambience
You can design your room according to your taste, which is comfortable and aesthetic.
Colors that are suitable for rooms are white, blue, green, soft purple, or calm gray.
You can add aesthetic decorations such as flowers, neon lights, air fresheners. Also choose pillows, blankets, and beds that are soft and fluffy.
Keep the room warm, dark, and comfortable.
7. Sleep and wake up at the same time
The first way is to apply a disciplined bedtime. The trick is to sleep and wake up at the same time.
Set an alarm to wake up at and get ready to sleep at 10 pm, for example. This will allow the body to eventually get used to the same time to sleep and wake up.
Plus, you can manage your schedule more regularly.
8. Increase exposure to light during the day
Back to the circadian rhythm, it’s a body clock that works naturally to regulate the productivity of the brain, body, and hormones during the day.
Your regular circadian rhythm during the day can also tell you when it’s time to sleep at night. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy.
9. Limit caffeine, for sure
We all know caffeine keeps you energized during the day but too much it will keep you awake till midnight.
When you are slowly bothered by insomnia symptoms, you should limit your caffeine intake.
You can replace it with smoothies or tea, for example, to keep yourself up during the day.
10. Practice yoga and meditation before bedtime
What to do when you can’t sleep because of anxiety? Try yoga and meditation to calm your mind and relax your body.
Regular practice of yoga or meditation can help you release stress, anxiety, and tension.
Meditation can help increase melatonin and help the brain to send signals for the body to rest.
11. Focus on your breathing
The 4-7-8 method developed by Dr Andrew Weil is a simple breathing method that can make you calm and relaxed.
This method is based on breath control techniques learned from yoga, and consists of breathing patterns that relax the nervous system.
Here’s how to practice the 4-7-8 method when you can’t sleep from stress:
- Slowly exhale all your breaths
- Then inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale for 8 seconds.
- Repeat 4 times or so.
12. Try Calming Activities
What to do when you can’t sleep and are bored? Try these:
- Turn on aromatherapy or air freshener with a gentle aroma.
- Use essential oils.
- Listen to soft music, such as white noise, pink noise, brown noise, or even a lullaby.
- Practice sleep hygiene.
- Mindfulness Practice.
- Switch up your sleeping position.
- Drink herbal tea.
What to do when you can’t sleep because of anxiety?
What to do when you can’t sleep at 4 am? You still can’t sleep?
There’s nights when we are not sure but stay awake and probably reminisce about the good and bad ol days, eh.
Listen to Midnights by Taylor Swift, Yes!
I know, it’s not gonna make you sleep fast. This is also not medical advice. But at least you stay up for something good and romantic that soothes your soul.
Midnights and Midnights 3 am version dropped on Oct. 21 feature 20 songs total.
“Midnights is a collage of intensity, highs and lows and ebbs and flows,” Swift wrote on Instagram.
“Life can be dark, starry, cloudy, terrifying, electrifying, hot, cold, romantic, or lonely. Just like Midnights.”
Every night when I can sleep, I will tune in and get lost at Midnights with all my favorite songs to cry about. What a magical sleepless night chapter!