Everyone has a night here or there when they cannot fall asleep no matter how many different positions they try. However, tossing and turning is not going to help your mind and body drift off. It’s likely you will be up for longer because you’re physically active. Before you start looking at different mattress brands, try these tricks for those nights when you just cannot get to sleep.
Get Out Of Bed
You want to avoid associating feeling anxious and restless with the actual bed, as that can lead to insomnia. If you are tossing and turning for 20 to 30 minutes, go into a different room and do something that will help you relax. These things should be calming, like listening to music, knitting, reading a book, or drawing. Don’t do anything that will stimulate your body or your mind, such as exercising, using screens, or reading a thriller. Watching television can work for some, just be sure that it’s a show that will put you to sleep.
Do A Mind Dump
For the nights when you can’t get to sleep because your mind is racing with a million different things, write out those worries on a piece of paper. Try to avoid journaling, as that type of writing will have you analyzing your worries. Instead, just list everything that’s on your mind. This exercise will hopefully make you feel less burdened. Once you dump your concerns onto a piece of paper, leave the list and do something relaxing. Start addressing those concerns, one-by-one, the next day.
Go Back To Bed Once You’re Sleepy
Wait until you get very sleepy, and then return to bed for a good night’s sleep. If you fall asleep on the couch, you’ll likely wake up grumpy and sore. However, be careful of going back to bed too soon as well. Sometimes people check the clock too much and get concerned that they’re staying up too late. If you go back to bed while you’re still wide awake, then you’re stuck with the same problem. Even if you get just a few hours of sleep that night, you’re more likely to fall asleep the next night because your body will be tired and trying to make up for the lack of sleep.
Practice The Right Daytime Behaviors
Doing the right things during the day will set you up for a peaceful night. Just 37% of adults in the U.S. reported sleeping very comfortably as of 2017. This could be due to not sleeping on the right mattress brand, but there are many small behaviors during the day that can contribute to tossing and turning.
- Don’t drink alcohol before bed.
- Maintain a regular bedtime and waking time.
- Don’t nap after 2 p.m. and for no longer than 15 minutes.
- Get a minimum of 20 minutes of direct sunlight a day.
- Avoid caffeine from the afternoon onward and late-night sugar.
While it’s possible that you may benefit from a tour of different mattress stores to find the mattress brand that’s right for you, try these easy fixes first. With any luck, you’ll find the trick that works for you and you’ll rest easy from now on.