What to Do When You Can’t Sleep and Are Bored
Insomnia can be incredibly frustrating and leave you feeling restless and bored. Whether you’re someone who struggles with chronic insomnia or just having a one-off rough night, it can be difficult to know what to do when you’re wide awake and everyone else is fast asleep. In this article, we’ll explore some practical tips for combating insomnia and boredom so that you can get the rest you need and make the most of your waking hours.
Ways to Combat Insomnia and Restlessness
There are a variety of techniques and remedies that can help you sleep more soundly and feel less restless at night. Here are some to consider:
Mindfulness Techniques
Mindfulness techniques can help calm your mind and relax your body to make sleeping easier.
Meditation
Meditation involves sitting quietly and focusing on your breath or a specific word or phrase. It can help calm racing thoughts and reduce stress and anxiety. There are many free guided meditation apps available if you’re new to the practice.
Deep Breathing Exercises
Deep breathing exercises can help slow down your heart rate and relax your muscles. One popular technique is the 4-7-8 method, where you breathe in for four seconds, hold your breath for seven seconds, and exhale for eight seconds.
Light Yoga or Stretching
Light yoga or stretching before bed can help release tension in your muscles and help you wind down. Look for gentle, relaxing poses that don’t require a lot of effort.
Aromatherapy
Aromatherapy involves using essential oils to promote relaxation and improve sleep. Consider the following scents:
Lavender
Lavender is a popular scent for relaxation. You can use lavender essential oil in a diffuser, spray it on your pillow, or take a lavender-scented bath before bed.
Chamomile
Chamomile is believed to have sedative effects and is often used as a tea or a scent in the form of an essential oil. It can help you relax and fall asleep more easily.
Sleep Aids
If you’re really struggling to sleep, you may want to consider over-the-counter remedies or natural supplements:
Over-the-Counter Remedies
There are a variety of over-the-counter sleep aids such as melatonin, which is a natural hormone that helps regulate sleep. However, always consult with your doctor before taking any sleep aid.
Natural Supplements
Natural supplements like valerian root, passionflower, and magnesium can help promote relaxation and sleep. Again, however, talk to your doctor before taking any new supplements.
Ideas for Activities When You Can’t Sleep or Are Bored
When you’re struggling to sleep, sometimes the best thing to do is give up on the idea of sleeping for a while and try to do something relaxing instead. Here are some activities to consider:
Reading
Reading a book or magazine can help take your mind off your worries and allow you to relax. However, try to avoid reading on electronic devices as the blue light can make it harder to sleep.
Listening to Music
Soft, calming music can help you relax and fall asleep, especially if you’re someone who has trouble sleeping in silence. Many free apps with calming music are available.
Drawing or Painting
Getting creative can be a great way to unwind and relax your mind. Even if you don’t consider yourself an artist, coloring books and simple painting supplies can be a fun way to pass the time.
Puzzles or Games
Doing crossword puzzles, Sudoku, or other games can be a good way to take your mind off your worries without engaging in something too stimulating.
TV Shows or Movies
If all else fails and you just need to relax in front of the screen, try to choose something that’s not too intense or violent, and avoid using electronic devices too close to bedtime.
Tips for Creating a Sleep-Friendly Environment
Creating a comfortable sleep environment can go a long way in helping you sleep better. Here are some tips:
Comfortable Bedding and Pillows
Make sure your bedding and pillows are comfortable and supportive. Invest in high-quality sheets and pillows that feel soft and luxurious.
Temperature and Lighting
Your bedroom should be cool and dark, as these conditions promote sleep. Consider using blackout curtains or a white noise machine if you live in a noisy area.
Minimizing Distractions
Avoid using electronic devices in bed as the blue light can disrupt your sleep cycle and cause you to feel more alert. Keep your phone on silent and try to limit any potential disruptions.
Making the Most of Wakeful Hours
If you’re someone who just can’t sleep no matter what, try to make the most of your waking hours. Here are some ideas:
Reflecting on the Day
Use your awake time to reflect on your day and think about the things you’re grateful for. Consider keeping a journal where you can write your thoughts.
Planning for the Coming Week
If you’re someone who worries about future events, use your awake time to make lists or plans for the coming week. This can help give you a sense of control and calm any anxieties.
Engaging in Creative Pursuits
If you’re feeling inspired, use your awake time to write or create something. Who knows, you may end up making something amazing.
Addressing Root Causes of Insomnia and Restlessness
While the techniques and tips we’ve shared can help improve your sleep, it’s important to address any underlying causes of insomnia and restlessness to get lasting improvement. Consider the following:
Managing Stress
Stress is one of the biggest causes of insomnia and restlessness. Consider seeking the help of a therapist or counselor to manage your stress levels.
Establishing a Regular Sleep Schedule
Going to bed and waking up at the same time every day can help regulate your sleep and make it easier to fall asleep at night.
Avoiding Caffeine and Other Sleep-Disrupting Substances
Caffeine, alcohol, and nicotine can all disrupt your sleep cycle and make it harder to fall asleep. Try to avoid or limit these substances, especially in the hours leading up to bedtime.
Conclusion
Struggling with insomnia and boredom can be incredibly frustrating, but there are plenty of tips and techniques you can use to improve your sleep and make the most of your waking hours. Experiment with different techniques and see what works best for you. With a little effort, you can get the rest you need and feel more rested and energized during the day.
