Content

• Steps
• Method 1 of 3: Create a sleep-inducing atmosphere
• Method 2 of 3: Encourage the person to change their lifestyle
• Method 3 of 3: Get Medical Help
• Tips

There are many reasons why a person cannot sleep. Insomnia can be related to the environment and distractions. In addition, it can be difficult for a person to fall asleep after a hard day at work. Also, he may not be able to relax if the next day he will make important decisions. Regardless of the cause, insomnia is always stressful. The day after a sleepless night, the person tends to feel overwhelmed, sleepy, and irritable. Fortunately, there are methods that can help a person relax and fall asleep. We will talk about them in this article.

Steps

Method 1 of 3: Create a sleep-inducing atmosphere

1. 1 Dim the lights. Dim the lights in your home or apartment about an hour before your expected bedtime. Bright light stimulates the brain, making it difficult for a person to fall asleep. Therefore, make sure that the light in the room is dim. Thanks to this, a person will be able to fall asleep faster.
   • If you are unable to dim the lights in the room, try turning off all lights, leaving only the dim lamp on.
2. 2 Prepare your bedroom. Make sure that the room has a comfortable temperature for sleeping, if you have the ability to regulate the temperature in the room. If the room is too cold, the person will freeze, and it is unlikely that he will be able to fall asleep. If it gets too hot, your loved one may sweat and feel uncomfortable. Typically 21C is the ideal temperature for sleeping. Also, make sure the room is quiet. Close windows if necessary.
   • If you are unable to regulate the temperature in the room, use a fan to create the necessary coolness, or an extra blanket to keep it warm.
3. 3 Encourage the person to do what they love before bed. Instead of turning off the lights and going to bed right away, invite your loved one to do what he likes, provided the hobby is relaxing. This will help him fall asleep faster. Relaxing activities reduce brain stimulation, which promotes sleep.
   • Encourage your loved one to read for half an hour before bed.
   • Make sure the person does not use electronic devices before bed. Bright light from a tablet or phone stimulates the brain, making it difficult for a person to fall asleep.
4. 4 Teach the person to relax. After a relaxing activity, such as reading, you can invite your loved one to do an exercise that will add extra relaxation. One exercise is progressive muscle relaxation. Progressive Muscle Relaxation is a relaxation technique that involves tension and relaxation of all muscle groups in sequence. In addition, your loved one can practice deep breathing techniques. This technique allows you to relax and sleep peacefully.
   • Also, suggest doing an exercise to help your brain get away from disturbing thoughts. For example, you can try to name fruits and vegetables that start with the same letter.

Method 2 of 3: Encourage the person to change their lifestyle

1. 1 Encourage the person to reduce their intake of coffee and fatty foods. Coffee and other caffeinated beverages such as soda, energy drinks, tea, and hot chocolate are stimulants. It will be difficult for a person to fall asleep if he drinks such drinks in the afternoon. If someone close to you is having trouble sleeping, it may be because of their caffeinated beverages. Ask your loved one to stop drinking caffeinated beverages before 12:00 PM. Tell him that caffeine lasts four to seven hours. Likewise, fatty and sugary foods can cause stomach upset and abdominal pain. Because of this, it will be difficult for a person to fall asleep.
   • Encourage the person to gradually reduce their intake of caffeinated beverages. For example, if he drinks three cups of coffee a day, encourage him to reduce the volume to two and a half for a week, and then after a week ask him to drink no more than two cups of coffee a day.
2. 2 Ask your loved one not to drink alcoholic beverages before bed. Drinking alcoholic beverages before bed increases anxiety. This can interfere with proper sleep. If the person enjoys drinking alcohol in the evening, ask him to do so no later than three hours before bed. In addition, he should limit his alcohol intake to two or three drinks throughout the day.
3. 3 Stick to a regular schedule. Your loved one should wake up at the same time every day, including weekends. Please note that he must wake up at the same time, regardless of what time he fell asleep. The established schedule should always be adhered to, even if it is difficult for your loved one to wake up in the morning. After a while, the body will get used to the established regime, and your loved one will not have problems falling asleep.
4. 4 Encourage the person to exercise throughout the day. Regular exercise has a beneficial effect on sleep. First, exercising reduces anxiety, which can cause insomnia. Secondly, exercise causes fatigue. Walking is the best exercise for promoting sound sleep.

Method 3 of 3: Get Medical Help

1. 1 Talk to a sleep specialist - sleep doctor. If your loved one is unable to solve the problem with sleep, you can offer him to see a sleep doctor.As a rule, such a specialist is approached by people who have sleep problems. There are 88 types of sleep disorders. A sleep therapist can help your loved one deal with their problem.
   • Initially, you can consult with a therapist, who, if deemed necessary, will refer you to a somnologist.
2. 2 Take the required examination. Most likely, the somnologist will ask a variety of questions that will help determine if a person needs additional testing. The doctor may order polysomnography. Polysomnography is a method of studying the work of the human body during sleep, which allows you to identify the cause of its disturbance.
   • This study monitors brain waves, muscle tone, airflow in the mouth and nose, heart rate and breathing patterns.
3. 3 Follow the advice of a specialist. The somnologist can offer different methods of treatment. Perhaps he will recommend your loved one to change their lifestyle and habits (as mentioned above). In addition, he may prescribe medications to help fight insomnia, or suggest devices that make breathing easier during sleep. Whatever the doctor prescribes, make sure that your loved one fulfills all the appointments exactly.

Tips

• Don't talk about things that might trigger negative thoughts before bed.
• Make sure that the person's sleeping place is comfortable. Make sure your pillow and blanket are comfortable enough. Some people prefer to sleep on a hard pillow, others prefer soft pillows. Ask your loved one about their personal preferences.
• Try to reduce your anxiety before bed. Ask the person to talk about their worries a few hours before bed, not when they are already in bed.