Try relaxation techniques such as breathing exercises, avoid screens before bed and make your bedroom cozy . Maintaining a regular sleep-wake cycle and getting your thoughts down to your to-do list can also be helpful.
Pay attention to sleep hygiene, avoid late, heavy meals and intense exercise.
If you can't sleep in bed, get up and do something relaxingbefore trying again. Remember that you may have trouble sleeping from time to time, but if it persists, seek professional help.
Tips for a good night: what to do if you can't sleep
You can't sleep, the clock keeps ticking and your thoughts seem to be going in circles, wondering how you'll spend the night. Don't worry, there are a few helpful things you can do to ensure a restful night's sleep, even if sleep is difficult at first.
Relaxation Techniques:If your thoughts don't want to stop, you can consciously relax. Try breathing exercises or progressive muscle relaxation.
“Take a deep breath and slowly count to five as you inhale and again to five as you exhale. Feel how your body relaxes, focusing on your breathing,” says general practitioner Tatyana Zakharova specially for MedicForum.< br>Digital Time Out:The bluish light from screens can disrupt your internal clock and make it harder to fall asleep. Try to avoid screens at least an hour before bed.
“Instead, you can read a book or listen to soft music to calm yourself.”
Comfortable Sleep Environment:Make sure your bedroom provides a comfortable environment for rest. Comfortable bed, thick curtains and a pleasant atmosphere. Room temperature can work wonders. Reduce distracting noise by using earplugs or playing soft background music.
Have a regular sleep-wake cycle. Your body loves habits, so try to get up and go to bed at the same time every day. By doing this, you help your body develop a stable sleep rhythm.
“Be careful not to deviate too much from this weekend routine, as it can confuse your body clock.”
Outsource your thoughts: If your thoughts don’t stop, make a to-do list for the next day. Write down all the tasks and ideas that come to mind. This will give you peace of mind knowing that you won't forget anything the next day.
Sleep hygiene:Pay attention to sleep hygiene. Avoid heavy meals, caffeine and alcohol before bed. However, snacks such as a banana or a piece of whole grain bread can be helpful.
“Exercise is good for your body, but try to avoid intense exercise late at night as it can increase your energy levels.”
Get up when you need to: If you lie in bed for more than 20–30 minutes and cannot fall asleep, get up and leave the bedroom. Do something relaxing, such as read, and return to bed only when you feel sleepy again.
MedicForum previously wrote about blood clots in the legs.
Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.