You're undeniably exhausted. All you need is sweet, precious, glorious sleep. But the very thing you need right now just won't happen. You toss, you turn, you pull your hair out, but the sandman doesn't come.
So, what do you do when you can't fall asleep? It's a pretty common question people tend to ask Google when slumber has escaped them. Sleeping doesn't always come easily or as quickly as we'd like it to.
Maybe you're in an unfamiliar bed or with a new S.O. Or perhaps you've slipped out of your usual bedtime routine, or you simply have a million things on your mind, which are leading to sleeplessness. Nodding off can be super challenging sometimes, but fear not, fam -- Big Fig is here to help!
As the supreme lovers of all things sleep, we've put together this awesome post to tell you exactly what to do when you can't drift off to snoozeville. So, finish up with your fab skincare routine, hop into bed and get comfy -- let's get started on the path to better sleep.
But First, What’s The Big Deal With Sleep Anyway?
Believe it or not, sleep is one of the most important things you can do to keep your brain working in tip-top order, not to mention to protect your overall wellness. While you're catching Zzzs, your brain prepares for the next day by "cleaning out" unwanted memories and creating new pathways to improve brain function for the next day. When your brain doesn't have enough sleep, you'll have quite a bit of trouble learning, problem-solving, and adapting to change -- yikes!
Another contribution a well-rested noggin makes to mental health is emotional stability. Clocking in enough hours of shut-eye gives the amygdala -- the part of our brain that controls emotional responses -- the ability to react normally. When we're dealing with sleepiness, the amygdala fires more rapidly, and we become more emotional (oh, dear) or have more stress (also not good) from events that usually would not be a problem.
What's more is that mental health can also greatly affect your physical health. When you're dealing with a lack of sleep, your brain produces more ghrelin -- the hormone that makes you feel hungry -- and less leptin -- the hormone that makes you feel full. This is essentially a recipe for disaster and is the exact reason why you tend to feel extra #snackish when you're sleepy.
Dealing with chronic insomnia can have longer-lasting effects on your health as well. The chance of kidney and heart disease rises dramatically after prolonged sleep deficiency, and the chances of stroke also rise. Even fighting off common infections is harder when your brain and body are tired. The immune system's ability to protect your body against viruses is lowered drastically when sleep deprived. Basically, sleep problems are some serious sh*t!
Even though this all sounds pretty alarming, don't stress. Just do your best to get a good night's sleep every night, and you'll be right as rain. And if you're super concerned, you can always talk to a sleep specialist to see if you have some other kind of sleep disorder or medical condition going on that's keeping you from getting the sleep you need..
OK, So Clearly Sleep Is Pretty Important, But What Do You Do When You Simply Can't Sleep?!
Not being able to sleep is the absolute worst -- just lying there in bed in the middle of the night, with your eyes wide open, feeling restless as the clock ticks forward… yeah, no, thank you!
If you're like one of the millions of Americans who struggle getting to sleep from time to time, we've got your back. Here are some of the best tips and tricks to help you close your eyes and get to sleep so you can feel like a million bucks when you wake up and get your sleep schedule back on track.
Power Down The Electronics
Despite what you might think, phones, T.V.s, and tablets are not *gasp* permanently attached to you. Yup, we know it's a hard pill to swallow, but it's true. We've grown super accustomed to having electronic devices handy to be social and work (hello, social media?). But what we've forgotten is that all this 'noise' distracts us from practicing true #mindfulness and ultimately being able to decompress at the end of the day.
According to the experts over at the National Sleep Foundation, electronics emit a blue light that promotes wakefulness by signaling your brain to keep alert (or awake) through the photoreceptors in your peepers.
Aim to power down and disconnect one to two hours before bedtime so that you can slide right into deep and regular sleep.
Pretend To Be Tired
OK, this might seem a little silly, but trust us -- it works.
Trick your brain into thinking you are exhausted by, well, pretending you are. Focus on the kinds of things you would feel if you were sleepy, like drooping eyes, the room darkening, or the sweet sensation of sinking into your bed -- and before you know it, you just might experience them!
If you accompany this with relaxation techniques like deep breathing and progressive muscle relaxation, you just might be able to slow your mind and body down enough to drop right into snoozeland.
Dream Somewhere Else
If you're losing sleep night after night, it's really easy to start seeing your bedroom as a place of restlessness. This actually encourages more sleepless nights. If you're stuck in a sleepless holding pattern, try snoozing in a different position or somewhere else entirely. Try lying with your feet where your head usually is, or sleep sideways on the bed (because, why not?!).
Other options are sleeping on the couch or in a guest bedroom. Just switch up those sleep habits if they're not working for you.
Adjust Your Temp
What's your perfect sleeping environment? Even if you can't totally control the heating and cooling system in your home, you can control your own body. So, put the fan a little closer to your face when you're too hot and toasty, or bundle up when you're too cold. Science proves that the ideal sleeping temp is 60 to 67 degrees Fahrenheit -- so best to shoot for that!
Read
No, not your phone or Kindle, but with a solid, made-of-paper book. Dim the lights in your bedroom (or use a lamp) just enough so you can see comfortably and read -- don't worry about actually remembering the story or getting to a certain page, just take in all the words until you feel your eyes getting heavy and you feel ready to drift off to sleep.
Cut The Naps
Look, we've all been there. You sit down on the couch after work to watch a couple episodes of Friends, and you suddenly wake up four hours later and can't remember your own name. But napping can seriously mess with your sleep quality and circadian rhythm. So if you're looking to knock right out at night, make the effort to stay awake all day.
Get Yourself A New Mattress
If your mattress is kind of lumpy, too soft, or too hard, it'll be really challenging to get comfortable enough to doze off. A comfy-cozy mattress, on the other hand, can greatly increase your chances of a satisfying snooze.
There are a ton of mattresses on the market, but if you're anything like us, you want the best of the best. You want a deliciously soft yet super supportive mattress to hug your body every single night as you nod off to dreamland. You want a mattress that will support you, your S.O., your little monsters, and all of your fur babies on movie night and a mattress that will stand the true test of time. What you need is a Big Fig.
The Big Fig Mattress is the first mattress built specifically to meet the needs of sleepers with a bigger figure. What does "bigger figure" mean, exactly? Bigger than what?
Bigger than the body types typically portrayed in other mattress companies' photos? Yep.
Bigger than the bodyweight that most mattresses can comfortably support for 20 years? You betchya.
Here at Big Fig, we're pretty big fans of sleep -- and tacos -- so we designed this innovative mattress for those rocking a bigger figure and are tired of tossing and turning on a less than favorable mattress. Show your body some love, Fig'Get about negativity, and get your best night of sleep on a Big Fig. Trust us -- you'll thank us later.
Use Essential Oils
Another great way to fall asleep is to calm down your nervous system with essential oils like chamomile, lavender, lemon, or jasmine. Simply put a few drops of oil on a damp cloth and rest it on your forehead. Or, try putting a few drops on your pillow. Or maybe even take a warm bath with a few drops of these bad boys as part of your sleep routine. Inhaling these deliciously relaxing smells can help ease you into a night of restful bliss.
Bottom Line
Sleep is essential for so many reasons, but most importantly -- you need to snooze to keep your brain in working order, and, uhh, your brain is pretty important! When your brain isn't working properly, your entire body follows suit. Take care of that big beautiful brain of yours by giving it the sleep it needs to function at its best (which is seven to nine hours a night).
No matter the reason you can't doze off, it takes a little bit of time and practice to learn to sleep better. But having a pocket full of tips like these gives you options and a more positive attitude about getting your Zzzs.
Head on over to Big Fig today and get your best snooze tomorrow.
Sources:
Brain Basics: Understanding Sleep | National Institute of Neurological Disorders and Stroke
