What to do when you can't sleep at all?

Sleeping can sometimes be very painful for a lot of people. Specially if you are a person who is very anxious. Someone who is always thinking. Someone who finds it hard to bring their mind to rest. Sleeping can be tough when you are having sleeping disorder, anxiety or depression. Another Situation where sleeping is tough is when you are jet lagged. Jet lag is a condition where a person feels tiredness or confusion after making a long journey by plane to a place where the timezone is different from the place he left for the journey. Insomnia is defined by inability to fall asleep. It is one of the fastest growing disorders in the world. If you are someone who has been affected due to the reasons mentioned above, then you are at the right place. We will help you fight all of these issues but you have to make one promise to yourself that you will try all the steps mentioned in this blog post.

Lets start: What to do when you can't sleep at all?




To start off, you have to make a restful sleeping environment. You have to make sure where ever you are going to sleep, that place is comfortable, clean and is a place where you and your body would feel better. I am going to put some great tips down below

• Make sure that the place is insect free. Use Anti-Insect room refresher to keep yourself protected. These Insects also create a lot of disruption while you are trying to sleep.
• Put a good smelling room refresher inside your room. You can also try naturally scented soy or beeswax candles. Use a Carpet Refresher too.
• Eliminate all kinds of odor inside the room. Make your room a Non-smoking area. Don't come inside your room while wearing dirty shoes or slippers. Put away any dirty clothes away from your room
• Keep pet habits clean. If you share a room with a pet then make sure you dispose off their litter boxes on regular basis. 
• Dim your lights when it is time for your sleep. 
• You pillow should be very comfortable too.

Secondly, I would suggest you to exercise daily in order to sleep better. There have been numerous benefits proven by science that suggest that a good night sleep is directly proportional to exercise. The more you exercise, the better your sleep would get. I am going to mention some benefits of exercising on sleep.

• Exercise increases sleep amounts. Exercising can increase the duration of the sleep that you get at night. 
• It reduces stress and decreases anxiety. A regular exercise routine help you reduce stress. stress is a common cause of sleep disorder. Including trouble falling asleep and being restless during the sleep. Exercise is a great remedy for anxiety too. 10 minutes of exercise can trigger an anti-anxiety responses in the body.
• Helps with insomnia disorder. Scientific Evidence suggests that exercise can be very effective natural therapy for Insomnia. 

Next up, I would suggest you to relax before you go to bed at night. There can be many ways that you can relax but today I am going to tell you ways that will not only help you relax but would also cut down the anxious thoughts that you get every now and then before you go to bed. These thoughts can be uncontrollable for many of us and it is a source of huge distress for a lot of people. So you need to relax, enjoy your time and create excitement in yourself for the great sleep that is waiting for you.

• Do something that you love doing in your leisure time. It can be anything from writing diary to playing video games, from cooking to playing with your pets. It can be anything that you enjoy doing.
• Listen to your favorite music for half an hour. What music does to your mind is that it soothes it. It relaxes your mind like no other thing can. You start enjoying your time and also feel refreshed.
• Take a warm bath. A warm bath at night can be the best thing for you to relax yourself and your body.

Fourthly, you need to start progressive muscle relaxation. Now what is progressive muscle relaxation?. It is a century-old technique which is extremely useful to fight insomnia. It was first developed in 1915 by Edmund Jacobson and published in 1920.

How to do progressive muscle relaxation?

On your own, a session of progressive muscle relaxation may take 10 to 15 minutes. During progressvie muscle relaxation, you will focus on each muscle group in your body, first tensing selected muscles for a few seconds and then slowly relaxing them over a course of 20 to 30 seconds. This usually will be done on 10 parts of your body and in the exact order as mentioned here.
Face, Shoulder, Arms, Chest, Abdomen, Back, Hips, Buttocks, legs and feet.
After you have systematically tightened and relaxed all the muscle groups in your body, You should feel relaxed and Calm.

Benefits of Progressive Muscle Relaxation.

• A better sense of overall well being
• Lower blood pressure
• less anxiety
• less muscle tension
• lower level of fatigue

Lastly, Another important thing that needs to be done is keeping regular sleep hours. Going to bed and getting up roughly at the same time would programme your body to sleep better. Choose a time when you are likely to feel tired and sleepy.

If you follow these steps that I have mentioned above, I don't see a reason why most of the people would not be able to sleep well after following the steps. But if in case, you are still not able to improve your sleep experience then I think it is best for you to consult a professional doctor who can further help you to improve your sleep.