Insights from seven seasoned sleep experts, as gathered by Science of Us. Keep these proven tactics in mind for your next restless night.
1. Distract yourself with neutral mental lists
A calm mind is key to falling asleep. Worrying only keeps you awake, so redirect your thoughts to something low-stakes. Imagine designing your dream vacation home or curating the perfect music festival lineup.
2. Paradoxically, try to stay awake
Obsessing over sleep, hours left, or drifting off quickly backfires. Instead, challenge yourself to stay awake. This reduces pressure, promotes relaxation, and often leads to sleep as tension eases.
3. Get out of bed
Avoid endless tossing and turning. After 20 minutes, leave the bed to reset. Keep lights dim to preserve your sleep environment.
4. Journal your thoughts
Pair this with tip 3: Jot down worries, tasks, or nagging concerns. Externalizing them clears mental clutter. We often fret over unlikely scenarios – most never materialize. For real issues, outline a simple action plan.
5. Practice calming breathing exercises
Turn to meditation or breathwork. New to it? Exhale longer than you inhale, pausing between breaths. Count to five on exhales, focusing for at least 10 minutes to quiet the mind.
6. Accept insomnia in the moment
Paradoxically, acceptance is the first step toward rest. Fighting it fuels anxiety.
7. Plan morning sunlight exposure
Morning sun helps regulate your circadian rhythm. Prioritize outdoor time first thing – even brief exposure can improve nighttime sleep quality.
