Sleep When You Are Not Tired

You go to bed early, or for a nap, but for whatever reasons, you're not tired or sleepy. There are many things you can do to fall asleep more easily, but this article will focus on a few simple, quick fixes that'll nudge your body into slumber mode when you're already in bed.

Steps

 * 1) Adjust the temperature. The temperature in the room should be slightly cooler than what's comfortable. A slight drop in temperature induces sleep. But don't let yourself get too cold, especially your feet - cold feet can be disruptive to sleep, so put on some socks!
 * 2) Adjust the lighting. If you prefer a completely dark room, cover all lights such as digital alarm clocks, or any other electronic devices in your bedroom that has a light on it. If you prefer to sleep with dim lighting, lower your lights until you are comfortable enough to sleep. Do not sleep with your lights on, as this disrupts sleep and makes it hard to become tired and relaxed.
 * 3) Adjust sound level. If you prefer some white noise (sound machine, TV on low volume, etc.), do that, and if you prefer everything quiet, turn off anything that causes noise.
 * 4) Recreate boredom. This varies from person to person, but whatever that activity is, it should lull your brain, not engage it. Slow, calming music lends itself well to this. Reading something that is completely uninteresting to you is good as well. Some types of puzzles or games may work as well, such as sudoku or solitaire.
 * 5) Perform breathing exercises. Inhale and count the seconds, then exhale double that amount. So if you inhale for 4, exhale for 8 full seconds. This slows your heart rate and lowers your blood pressure -- so don't do this one if you have low blood pressure.
 * 6) Try to visualize something relaxing and repetitive. For example, small, warm waves washing over your body at regular intervals to coincide with your breathing.
 * 7) Try using an Environmental Air System (air filter). These produce soft and constant sound. Shut your eyes and try to relax.
 * 8) A Good tip is to focus on parts of your body. While laying in bed start with the hands and tense your muscles. (squeeze and release) Then tense your muscles in your forearms. Continue to tense your muscles following down your body until you reach your toes. Then start from your toes back up your body until you get back to your hands. Before you know it, your body will be relaxed and ready for sleep.
 * 9) Close your eyes, and take deep breaths. Relax all your muscles.
 * 10) Think of relaxing things. Things such as the beach, a sunset, something that you love and maybe you haven't experienced in a while. Don't think of stressful things, like what you didn't do when you should have.
 * 11) Close your eyes, and think of one of the most beautiful and calming places you have ever been to. This should help you relax. For example, a stream of running water in the mountains. If this makes you want to urinate then think of an alternate place.

Tips

 * Practice a little non-attachment. In other words, don't stress out about falling asleep, thinking "I have to sleep now or else..." This creates anxiety that prevents sleep. Instead, be laid back about it: "It'd be great to sleep right now, but if I don't, no big deal. At least I'll get some rest, and have a chance to relax."
 * If you must often sleep in a room that cannot be entirely darkened, an eye shade can help you sleep better. The type with a layer of molded foam works best, as it will not press on your eyelids and interfere with dream cycles.
 * Avoid excitement and stimulants prior to sleep. Avoid vigorous exercises, watching television,using the computer, drinking coffee, tea, tobacco, etc.
 * Have a warm, relaxing bath it should make you feel sleepy.
 * Herbal remedies that can help include valerian root, kava tea, suntheanine, passion flower and melatonin (technically a hormone). These can provide deep, restful sleep without the harmful side effects of sleeping drugs.
 * It's also possible to recreate sleepiness: Think of the last time you had to get up, but would rather have stayed in bed for "just another five minutes."
 * When you close your eyes, force your eyes to look upward into your forehead, like you're rolling your eyes at someone. It's where they go when you fall asleep.

Related Tips and Steps

 * How to Fall Asleep
 * How to Sleep Better
 * How to Avoid Jet Lag
 * How to Know How Much Sleep You Need