What not to do if you can't sleep at night.

Are you tossing and turning in bed but can't sleep? You woke up in the middle of the night and couldn't close your eyes?

What do insomnia experts do for themselves :

What do insomnia experts do for themselves

"I can't sleep, it could be because my brain is irritated or I'm worried.
I start reading a book and keep reading until I feel a little lighter."
These are the words of Dr. Faith Orchard, a lecturer in the Department of Psychology at the University of Sussex.
Dr. Ally Hyer, a specialist in sleep medicine at the Royal Brompton Hospital in London and president of the British Sleep Society, said, "Whenever I suffer from insomnia, the main reason is that my husband is tossing and turning in bed or snoring loudly. So I choose the 'sleep divorce' method and go to sleep in another room."
"If I can't sleep, I get out of bed and go back to sleep. It's like a reboot system," says Colin Espy, a professor of sleep medicine at the University of Oxford.
"Usually, insomnia is caused by a lot of worrying, and that's true for most people."

What should you do if you can't sleep?

"In my experience, no one can force themselves to sleep. Sleep comes naturally, and I suspect that whenever you force yourself to sleep, that's when the problem starts."
"Believe it or not, the best way is to decide to stay awake if you can't sleep.
You can let sleep come naturally,"
Focus on going to bed at a specific time and getting up at a specific time.
Sleeping in a specific place is also important. This sends a message to the brain that this is where you need to sleep.
Just as you shouldn't fall asleep on a sofa or chair, you shouldn't work while sitting in bed, advises this expert.
If you can't fall asleep after going to bed, you should get out of bed and go back to bed after doing something else for about half an hour, says Dr. Hair.

Is it okay to take sleeping pills?

Neither Dr. Hair nor Professor Espy are in favor of taking such pills.
Rather, they suggest a type of psychological therapy that will help people change their thinking and behavior. This will also alleviate the problem of insomnia.

Other factors that affect sleep.

What screen do you look at before going to sleep? Television, computer or mobile phone - it's not the device you're looking at, but the kind of light entering your eyes that matters.

Dr. Ordred says that what you're doing looking at the screen is important. Maybe you're looking at your phone and watching something that calms your brain, which won't disrupt your sleep.

But if you see something that excites you, it can definitely disrupt your sleep.