Sleepless nights - tips that really help

Many of us know the problem. During the day you are tired, but in the evening you can't get any rest. We often try to solve this problem by doing things that in turn rob us of sleep. We play around with our smartphone or tablet in bed, turn on the TV or even the bright ceiling light. These light sources signal to the body that it's better to stay awake, and we're another step away from the night's rest we desire. In this post, we'll give you some important tips on how you can help yourself during a sleepless night and still get some sleep.

Allow the current state

Paradoxically, if we continue to get upset that we can't get sleep, we are doing exactly what we don't want to do. We continue to get upset and don't get the sleep we need. This often happens just when we desperately need the sleep - the next day we want to travel, need to write an exam, or need to be fit for some other reason. Our reaction is paradoxical. We get so upset about the sleeplessness that we can't get any rest. It is better to accept this condition and not stress yourself out by lack of sleep. It helps if you remember that you can find further rest even in bed without sleep. This state of rest is more restful than if you were to turn on the TV, for example.

Walking around the apartment in the dark

If you can't find rest at night, it can be helpful to move around your home a bit without turning on the light. The light would immediately bring your body back to day mode, this is especially true for the LED light as emitted by flat screens or cell phones. For this reason, you should definitely avoid having a smartphone right by your bed, as the light will immediately put you in a more awake state. Nevertheless, in order not to stumble, we can offer you our night lights to the heart. These won't snatch you from your night's rest due to the 630 nm red light spectrum. Walking around your apartment in the dark for a bit can give you the peace that will let you fall asleep afterwards. In general, it can be said that a 20-30 minute evening walk (Blueblocker glasses do not forget) can be helpful to improve the quality of sleep. If you walk around your home, you can also use the time to eat something light - such as a piece of cheese - and drink a glass of milk, as this will also help you to rest.

Write diary

Sometimes we can't get any rest at night because we're brooding over one topic or another, or perhaps the anger of the day won't let us go. Falling asleep also means letting go, and if something is still bothering us, this letting go is particularly difficult. It can help to keep a diary and to write down everything that moves us in a journal and to organize our thoughts in this way. Also with this technique it can be said that it helps you daily to sort your thoughts. Especially before a long exam period, thoughts and musings may keep you awake. Apart from the diary, it can also be helpful to make it a ritual to review the events of the day. Think about what you liked about the day and what you are grateful for.

Go to another room and occupy yourself analogously

If you absolutely can't find peace, you can go to another room and, for example, read another chapter in your favorite book or play with a Rubik's cube. But make sure you have the right lighting. For example, use a red light lamp. When you have regained some calm, you can go back to your bed and get some sleep. As already mentioned, you should not use a digital device in this situation, because the LED light will make you stay awake again.

Use relaxation techniques

If you frequently find yourself unable to rest at night, it may be worthwhile to take an in-depth look at a relaxation technique such as Jakobson's progressive muscle relaxation or autogenic training. These techniques will help you find the necessary rest, even if there has been a lot of tension during the day and you generally find it difficult to rest in the evening.