How to make yourself tired
This article will show how you can make yourself tired so you can relax and have a better night’s sleep. The article will also show what are other ways to improve your sleep.
How can I make myself tired?
There are some ways you can make yourself tired, especially if it is affecting your sleep. Since when you don’t feel tired it may be harder to fall asleep, and also harder to keep sleeping. Here are some of the best ways you can make yourself tired.
When you feel like you need to make yourself tired, the first thing that can come to mind is to make use of natural things. Aromatherapy may be the way to go. The use of essential oils will often make you more relaxed and help you sleep.
Lavender is the most known substance to help people relax. Spraying it on your pillow, putting it on a diffuser, or even putting some drops on your wrist will surely make it easier for you to fall asleep.
Relax your muscles
Doing an exercise that will relax your muscles little by little will also help you feel tired and fall asleep. It is known that exercising will often improve your sleep, but you shouldn’t do a big workout just before going to bed.
Rather than that, if you weren’t able to exercise during the day, close to your bedtime you can do this exercise: you can lie down in a way you feel comfortable and start to tense and relax your muscle groups, one right after the other, from your head to your toe. You can squeeze each of them for five seconds and then release them.
Give yoga a try
Doing some Yoga at night time will often help you feel tired and relaxed. Yoga practice, the same way as meditation, can make it a lot easier for you to feel sleepy.
Make the room a little colder
When the room you are in is a little colder, it will quickly make you more sleepy. Just think about how much better you sleep when it is colder.
And you don’t always need to make your room colder, if you take a hot shower, once you are out of it, you will feel the room colder, which will quickly make you feel more tired.
Having a few breathing exercises in hand can help you doze off quickly. A good breathing exercise to help you feel more tired is one called 4-7-8. In this exercise, you should place the tip of your tongue behind your upper teeth. And then you should inhale until you count to 4.
After that, hold your breath until you count to 7, and exhale through your mouth letting the sound come out of your mouth until you count to 8. You should do this at least 3 times, and you will begin to feel more relaxed.
Try a sleep app
Nowadays many sleep apps can help make you tired, leading you to fall asleep faster. And even though some people may find it strange that looking on their phone will help them sleep, apps like Calm, or Unplug can help you relax to the point in which sleeping will be easier.
Give CBD a try
Cbd oils have been used for many things, even for making you more tired, and relaxed. And even though there is still a need for some more extensive research to prove how it works, it seems the use of CBD can help you relax and fall asleep easier.
Learn about magnesium
Magnesium is a substance that will help the neurotransmitters that often cause you to feel tired and relaxed. You can try to eat food that is rich in magnesium, like pumpkin seeds, or gets a supplement of it, which can be od 200mg or 400mg.
Have some tea
Having some hot tea will always help you cozy up, feel more tired, and sleep better. There is a wide range of types of teas that can help you with that. You may try chamomile, lemon balm, passionflower, lavender, or even valerian root to get a better night’s sleep.
Change your position
If you feel like you are lying in bed and are not tired enough, unable to sleep, you can change the position you are lying in. A study has found that people sleeping on their side will usually sleep easier.
Reading is always something that will help you fall asleep. But try to not do it on your tablet, but rather on a paper book, since on the tablet it will have the opposite effect than the one you want because of the blue light it can come from the tablet.
Take some melatonin
Melatonin is a sleep hormone, so by taking products containing it, you will make yourself tired and fall asleep faster. If you are taking a melatonin supplement know that they can come with 0,5mg to 5mg and that you should take them 2 hours before the time you want to go to bed.
Try a supplement
Aside from melatonin, many other supplements can help with making you feel tired. One of them is called 5 HTP, which supplements an amino acid your body makes leading to the increase of your serotonin levels, which will help in your sleep regulation. This supplement should be taken between 300 and 500mg a day.
Aside from that, GABA, another compound that your body produces, can be taken as a supplement. This is something that will often help you feel calmer. And people should take between 250 to 500mg a day.
A supplement of theanine can also help the person feel tired and fall asleep easier. Theanine is an amino acid that has some sedative properties, which can help you feel tired and fall asleep. A person should take around 200mg a day to make them feel more relaxed.
Although some people may find it strange, having sex is something that will ultimately help you feel more tired and sleep better. When you have sexual intercourse you will get a rush of oxytocin and dopamine, which will instantly help you relax.
Aside from that, you can also sleep naked, since that will lower your body’s temperature, making it easier for you to fall asleep.
Put on some socks
Some people may have cold feet, and having them freezing can make it harder for you to fall asleep. That is because you will have less blood circulating in your body. So when they are warm, your brain will get the message that it is time to relax.
Another way to make yourself tired is by counting back. When you are counting back from 100, it may make it easier for you to regulate your breathing, and relax.
Frequently Asked Questions (FAQ): How can I make myself tired?
How can I help my teenage kid sleep better?
If you have a teenage kid, and you realize they are having trouble sleeping, there are some ways you can help them sleep better.
The first thing you can do is to take away electronic devices from their bedroom because the light of it can make it harder for the person to sleep. With that, you can create a rule that they will charge their phone overnight in another place. It can be in your room.
Having a regular sleep schedule is also important. And to keep that, try to prevent them from taking an afternoon nap, which can help them feel a lot sleepy at night. You should also encourage them to do their work and chores as soon as they get home, so they can find it easier to relax by the end of the day.
You should also be careful of their caffeine intake, and not let them take too many things that will have caffeine close to their bedtime. And you can also try to give them melatonin, which will most likely help them feel sleepy.
Why do teenagers stay awake longer?
Teenagers will usually sleep later, and wake up a lot later as well. But even though some parents may find it strange, it is scientifically proven that teenagers will often go through a change that will delay their sleep-wake schedule.
They will go through hormonal changes that will alter their circadian rhythm, and ultimately that is what allows them to go to bed so late, and wake up usually later than everyone in their house.
What is a sleep specialist?
An asleep specialist is someone that specializes in evaluating your sleep quality. When you are having trouble sleeping, and have tried many ways to manage it, you may get in touch with your physician, they may recommend you to go to a sleep specialist.
This professional will ask you many questions, and will possibly submit you to a test called a polysomnogram, which will measure the activities of your body when you are sleeping. With that, they will have a clear view of what is going on with your sleep and may suggest ways you can improve your sleep quality.
How can I make myself sleep when my mind is racing?
If you go into bed and your mind is racing, which is preventing you from sleeping, here is what you can do. You should first try to think about something else, maybe make a story of your kind with something that has no relationship with what is worrying you.
Secondly, you can trick your brain by telling it you want to stay awake, which may lead you to quickly fall asleep. But if you are in bed for more than 20 minutes and feel like you won’t sleep, it may be good to get out of bed, do something else and go back when you feel sleepy.
If you are having trouble sleeping, you can also write down whatever is worrying you. Putting it out will make it easier to stop thinking about it. In the same way, doing some breathing exercises will often help you feel more relaxed.
How can I sleep anywhere?
If you need to fall asleep in a strange place, the first thing you can do is try to relax all the muscles in your body. Take deep breaths and relax your shoulders and let them go as down as they can.
Then spend 10 seconds trying to clear your mind, and then think about one of these three things: you are lying in a canoe in a lake; in a hammock in a dark room, or saying to yourself “don’t think” a few times.
This article explained what are the best ways you can make yourself tired so you can fall asleep easier. Aside from that, the article also showed different ways for you to improve your sleep.
If you have any questions or comments about this article, feel free to write them in the section below.