Can't sleep? Try these 5 doctor approved sleeping tips.

All of us have been there: a big day is coming up next day, you need a good night's sleep, but you just can't! No worries, we've got this. (We swear, no sheep here...)

#1 Don't overthink about not sleeping yet

You might have guessed this yourself, but it's true: the more you worry about falling asleep, the tougher it gets to fall asleep.

When we feel anxious or worried about waking up in a few hours, our sympathetic system kicks in and keeps us active, which makes our problem worse.

This may sound counter-intuitive but, stop caring about the time or staying up, look on the bright side! now you have more free time to think and imagine some nice stories. Create an imaginary fictional world full of your favorite characters, and be with them. Tell yourself, staying up is okay, my body is getting rest and ill lie down, close my eyes and imagine a fantasy world. This technique of avoiding sleep like this is called "Paradoxical intention".

#2 Put your phone away

Using a phone is really not a good idea. Why??? Using a device that has all the information in the world, full of interesting stuff isn't ideal when you're trying to relax yourself. It, overwhelms our brain with new information. Using phones, tablets, tv (Any screens) will make your problem worse. Also, the blue lights emitted from the screens disturb our melatonin level & circadian cycle of sleep.

We suggest, keep the devices away << Read a book if you have one or usually read << Breathe consciously <<Do body scanning - scientifically proven to relax your body and mind.

#3 The Military method

Briefly tighten then relax the facial muscles. Allow the tongue to relax.
Drop your shoulders toward the ground and allow the arms to dangle loosely by your sides.
Inhale and exhale at a normal pace while relaxing the chest.
Relax the thighs and lower legs.
Allow the mind to clear, letting thoughts come and go without dwelling on them or passing judgment.
Picture a relaxing scene, such as floating in a boat watching blue skies, or lying in a black hammock surrounded by soothing darkness. If it is not possible to visualize either scene, repeat the mantra, “don’t think.”

#4 Make it more comfortable

Get up, make your bed again, maybe a fresh bedsheet, eliminate all sources of light, have a glass of water and now lie down back again. Relax.

What else can you do?

Use some white noise - use any music app you use > search white noise for sleeping> set a sleep timer for the music to shut after 1 hour or so & keep the phone aside.

You could also listen to other sleep music like sound of raindrops, forest rain, mild thunder etc.

Pro Tip : Put the same music/noise on loop. When we change the music, the brain registers a new content and gets alerted.

#5 The 4 - 7 - 8 breathing technique

This technique is used to relax, while trying to sleep or even in anxiety. Try it out

It involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.

empty the lungs of air
breathe in quietly through the nose for 4 seconds
hold the breath for a count of 7 seconds
exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds
repeat the cycle up to 4 times

Read the article, keep the device away and relax, enjoy the extra time you have now. Don't worry, you'll wake up fresh.

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