It's 3am. You've been in bed for 5 hours, but have you slept at all?
We've all been there, and it definitely sucks.
But, good news!
There are things you can do to help yourself get to sleep when all other attempts have failed.
These few tricks will mean you never have to spend another fruitless hour lying in bed willing yourself to fall asleep.
Turn off all the lights
This means every single light in your room, and any outside that are shining light in.
Computers, phones, your digital alarm clock, every single one.
Obviously, you can't turn off streetlamps, but you can block out that light with heavy curtains or some cardboard propped against the window.
Melatonin, the hormone of darkness, is the hormone that is triggered when you need to sleep. It's what makes you tired.
And it's not called the hormone of darkness for nothing - it needs darkness to be triggered.
If there is light in your room, especially blue light, your body still thinks it's daytime, and it's not going to let you fall asleep.
Do some stretche
Particularly leg stretches. No need to get too intense, you don't want to increase your heart rate too dramatically.
Anything that gets your legs working is perfect for this task.
You know when you're trying to sleep but your brain just won't stop going? Stretches help with that.
Studies indicate that by getting the blood flowing from your brain down to your legs, you're helping your brain functions to slow down so you can finally switch off.
Listen to music
Not every song is going to put you to sleep if you're having trouble, but a soothing session of some relaxing tunes can definitely help.
Some people would recommend audio books, but they are generally too stimulating. Music is definitely the better option here.
Like we talked about in a previous email, your heart will often synchronize to the beat of music.
In order to sleep, your heart rate needs to slow down to about 60 beats per minute. If you listen to music with about 60 beats per minute, you're giving your heart something to synch up with.
Simple and effective.
It's easier if you listen while you're still lying in bed, so pop on a pair of bedphones, get comfortable, and focus on the music.
These three tips work best when combined. So if you can't sleep, do a few pre-sleep stretches, turn off all your lights, and then listen to some of your favorite music.
You should find yourself slipping into sleep with ease.