Sleep Difficulties And How To Fall Back To Sleep In 10 Minutes

March 25, 2014


What keeps you awake at night? When you were a kid, you might have been afraid of the boogeyman, but as an adult, things like stress, your cell phone and even your pets might cause sleeping difficulties.

Try several tips that help you fall asleep and stay asleep every night.

Relax your body

Tension prevents you from sleeping, but you can easily relax your body and your mind by squeezing and releasing your muscles.

Start by curling and uncurling your toes. Then, work your way up your body to your neck, if you’re still awake by then.

Likewise, relax your body as you count sheep.

This methodic exercise may sound silly, but it takes your mind off the day’s tensions and helps you fall back to sleep quickly.

Stay cool

The temperature in your bedroom could be the cause of your sleep challenges. To combat heat, flip your pillow when you wake up in the middle of the night.

You can also freeze your pillow case. A cool bedroom also promotes sleep. If your thermostat can’t be adjusted, open a window slightly, install a ceiling fan or turn on a floor or pedestal fan to cool off the room.

Turn off all the lights

A bright street light or even a small nightlight can trick your body into thinking it’s morning.

By keeping your blinds closed and your sleep area as dark as possible, you increase your chances of falling back to sleep quickly if you wake up overnight.

Clean your room


Piles of papers, laundry and books do not create an oasis that welcomes you to relax, rest and sleep.

Clear the clutter out of your bedroom and enjoy the peace you feel every night. You should also ban your pets and their accessories.

As much as you love Fido or Fifi, your pets shouldn’t sleep in your room because their night prowling, noises and movements will keep you awake.

Give them a bed in another room or lock them in their cage so that you can get a good night’s sleep.

Maintain a sleep schedule

It doesn’t matter if you thrive on five or ten hours of sleep a night. You can train your body to fall asleep and wake up at specific times.

To do this, create a relaxing pre-bedtime routine and follow the same sleep schedule every day. As you do yoga, take a warm bath, listen to calming music or read a book, your body begins to relax and prepare for restful sleep.

Turn off your phone

You might decide to play games, check email or watch videos as you attempt to induce drowsiness, but these activities stimulate and wake you up.

Turn off your phone and all other electronics at least an hour before bed and allow your mind to unwind and prepare to rest. If you happen to wake up in the middle of the night, resist the temptation to check your phone.

Watch what you eat and drink

Drinking or eating caffeine, alcohol, chocolate and spicy foods close to bedtime will keep you awake. They may also wake you up during the night, especially if you suffer from acid reflux.

By limiting certain foods and beverages in the two hours leading up to your bedtime, you give yourself a better night’s sleep.

Your body needs sleep. With these tips, you tackle sleep difficulties and everything that wakes you up over night. Sweet dreams!