You may need to "reset" your sleep patterns if you go to bed at night and don't fall asleep. Consider the following:
Attempt to clear your mind of any anxious ideas. Imagine a pleasant situation involving sleep and recreate it in your head. Assume you're relaxing in a hammock on the beach beneath the stars. Consider the sound of the waves. Do you hear additional sounds, such as the wind blowing through the palm trees' leaves? What sensations do you have (such as a warm, calm wind or the gradual swaying of the hammock)? Is there anyone else here? For a time, focus only on this scenario.
Get out of bed for a few minutes. If you have been awake for a long time, get out of bed and do something that calms you down, such as reading, listening to quiet music, meditating or doing yoga. Go back to bed after 20 to 30 minutes with the light dimmed.
Avoid phones, laptops and televisions. Bright screens can trick your brain into thinking it's time to wake up. Anything that stimulates your brain (from texting to video games) could also wake your body.
If you have difficulties falling asleep, a pre-bedtime ritual that you should follow every night will help your body calm down and relax. This might include bathing, reading, or listening to soothing music.
It will be simpler to fall asleep at night if you have healthy sleeping habits. Consider the following:
- Every night, go to bed at the same time and wake up around the same time (even on weekends).
- Keep the room dark and at a pleasant temperature by turning off any technical equipment.
It is also advised to ingest the night gummies, which are made from melatonin, 5-HTP and a combination of hemp extracts to help you sleep better.
Treat insomnia the same way you would any other problem: Make a strategy to help you stay focused on the problem and achieve your goals!