- Publish Date
- Tuesday, 1 September 2015, 3:21PM
Scientists reckon (unless you've got a legit medical problem) that the reason you can't get to sleep is largely down to anxiety - even if you don't consciously realise it.
So - what can we do to get our Zzz's?
1) Play Music
And it's probably not the stuff you'd normally listen to. We're talking CLASSICAL MUSIC. Not Skrillex or One Direction or anything you're familiar with the words to. Classical Music with a bpm of 60-80 should do the trick and lull you to sleep AND has the added bonus of (according to a study back in 08) making you feel less depressed.
2) Force Yourself to Stay Awake
It's the whole 'reverse psychology' thing. A stiudy at Glasgow Uni showed participants who were asked to try and stay awake fell asleep more quickly than those who weren't.
3) Get Lavender
Yup, the herb apparently calms nerves, drops your blood pressure and makes you R E L A X. Which leads to sleeeep.
4) Do something!
Easier said than done, but experts reckon tasks that involve your hand and your head (mind out of the gutter) are the best.
5) Shove Your Face in Cold Water
If you do this for about thirty seconds and keep it there, it resets your nervous system which gets you into dreamland faster. Obvs don't breathe and drown yourself.
6) No Digital Screens
Cut out Facebook, Twitter, texting, Instagram etc etc before bedtime because it will NOT help you sleep. Apparently, the light from mobile and computer screens actually suppresses the hormones that encourage sleep. Calm down, your notifications will still be there in the morning (We know, it's hard.)
7) Take a Warm Shower
You know that painful moment when you step out of a warm shower into freezing cold air? It's actually good for bringing on sleep because it slows your metabolism down and gets you ready for Zzz's.
8) Hide The Clock
Seeing the time tick by can make you anxious, and it'll be even more stressful when your eyes can't close. If you've got a digital clock, turn it away from where you can see it.
9) Make Your Room Colder
Your body temp drops while you're sleeping, and experts reckon when it's colder outside, your body will work better at regulating.
10) Stick to a Schedule
This can be really hard if you have to wake up earlier some days than others, or are particularly social during the week. Scientists say that if you go to bed at the same time every night (including weekends) then you'll nod off WAY quicker.