Have you ever found yourself staring at the ceiling, unable to fall asleep? It can be frustrating and stressful, especially when you know you have a busy day ahead. However, panicking about not being able to sleep can actually make it harder to fall asleep.
According to a study published in the Journal of Sleep Research, anxiety and worry about not being able to sleep can cause insomnia and make it more difficult to fall asleep. This is because anxiety can increase your heart rate, breathing rate, and body temperature, making it harder to relax and fall asleep.
Furthermore, the more you worry about not sleeping, the more you reinforce negative associations with your bed and bedroom. This can make it even more difficult to fall asleep in the future. So, what can you do instead of panicking?
Try to stay calm and relaxed
Take some deep breaths, and focus on relaxing your muscles. You could also try some relaxation techniques such as meditation, mindfulness, or progressive muscle relaxation.
Don’t force yourself to fall asleep
It’s okay to lie in bed and rest, even if you’re not sleeping. Get up and do something calming if you need to, such as reading a book or listening to some calming music.
Make sure you establish a good sleep routine
This includes going to bed and waking up at the same time each day, avoiding caffeine and alcohol before bedtime, and creating a relaxing bedtime routine. You could try taking a warm bath or shower, reading a book, or listening to calming music.
Talk to your doctor
If you’re consistently having trouble falling asleep, it may be worth talking to your doctor or a sleep specialist. They can help you identify any underlying medical conditions or lifestyle factors that may be contributing to your insomnia.
Panicking about not being able to fall asleep can actually make it harder to fall asleep. Instead, try to stay calm and relaxed, don’t force yourself to fall asleep, establish a good sleep routine, and seek help if needed. Remember, everyone has the occasional bad night’s sleep, and it’s important to be kind to yourself and not let it cause unnecessary stress and anxiety.
Also see: Teas that will help you sleep
