Can’t sleep? Here’s a list of things to try when you find yourself counting sheep

March 18, 2022 Ilana Grines

Tired of overthinking everything you did today? Finding it nearly impossible to fall into a nice deep sleep? That’s not uncommon. Millions of people struggle to fall asleep at least once throughout the week, and while it’s nice to know you’re not alone, it doesn’t exactly help your situation.

It’s no secret that the benefits of getting a goodnight sleep include strengthening your immune system, reducing stress, improving your mood, and helping you think more clearly.

Understandably, It can be tremendously frustrating when you find yourself lying awake constantly. That’s why we’ve compiled a list of measures you can take when you find yourself tossing and turning all night without getting a decent sleep.

First, we want you to understand why you may be experiencing this feeling of restlessness.

Take a moment to reflect on the list of items below that can have significant impact on your sleep:

- Temperature – it’s too hot!

- Screen Time – blue light can inhibit your ability to sleep!

- Stress / Anxiety

- Nightmares

- Comfort

- Big change in your life and daily routine

Once you’ve identified your cause(s), you can find your solution!

Here’s a list of 9 things you can do when you can’t sleep:

Sleep in a cool, dark, and comfortable room

A comfortable sleep environment consists of these three things! Fun fact: the optimal sleep temperature is 60 to 67 degrees Fahrenheit

Try some new sleep positions

Though it can be tough switching from what you’re used to, you might want to consider testing out some different sleep positions.

Avoid sleeping with your furry friend

As much as we all love to cuddle our furry friends, research shows that owners wake up more throughout the night when they sleep with their pets. Instead, snuggle with your pet until bedtime and switch them over to their own comfy bed.

Try some yoga!

Trying some calming yoga is a great way to reset your mind and body when you find your self restless. In fact, studies show that stretching and resistance exercises significantly improve your sleep quality

Listen to ambient noise

White, pink, and brown noise all help you get a better night’s sleep.

Practice mindfulness

Mindfulness exercises can help you focus on relaxation and block out intruding thoughts. Here are some tips to practice mindfulness:

Focus on your breathing
Concentrate on your chest rising and falling
Hone into your hearing
Turn your attention to your fingers and toes

Go commando!

Nope, we’re not kidding! Sleeping in the nude can be beneficial for your health by regulating your body temperature, helping you achieve the ideal number of 60 to 67 degrees Fahrenheit.

Try Journaling

Journaling is a great activity for when your thoughts are racing. Consider spending five minutes answering some great journaling prompts

Keep your phone across the room

Our screens are a huge distraction, and one of the biggest reasons we find ourselves tossing and turning at night. We’re all guilty of grabbing our phones after a few minutes of tossing and turning, that’s why you may want to consider placing it across the room instead to refrain from doing so.

Luli Marini, Intern for Daily Therapy Dose

Sources: