What To Do When You Can't Sleep At Night | How to Fall Asleep Fast (My Experience)

What to do when you can't sleep at night? How to fall asleep fast after you wake? Here's what works for me.

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Waking up in the middle of the night and not being able to fall asleep was a huge issue for me.

And it usually happens at the worst possible moment, it's either when you have to do a big speech tomorrow, important meeting, flight or something that you're very excited about.

It all starts when you lie down in bed, and you find yourself restless. You keep turning around, trying to find the colder side of the pillow or some weird position to fall asleep and it never works.

Then you get up, check your phone and realize 4 hours have passed and now there's no way that you'll be able to get enough rest for the next day.

Been there, done that.

So what can we do to fall asleep after waking up or to just fall sleep better in the first place?

In a couple of previous videos on the channel, I've discussed the science behind sleep and the importance of both quality and quantity of sleep we're getting.

Additionally, in those videos you'll learn the effects of sleep on fat loss, muscle building, productivity and how to develop great sleep hygiene.
Check those out at:
https://www.youtube.com/watch?v=euppKLdqAME
https://www.youtube.com/watch?v=oce0_CvRaSY
https://www.youtube.com/watch?v=ss7taTPNZpg&t=1s

Now, in this video I wanted to share with you a few things helped me get back to be after I wake up.

Step 1 - If you see that you're not falling asleep after 20 minutes get out of bed.

This is a big one; I used to spend hours in bed trying to force myself, and it would only get worse.

My mind would become even more active, and that's the last thing you want.

So get out of bed and get into a room with dim lights.

Avoid checking your phone, your laptop or turning on the TV. Electronics will make the situation worse.

Step 2 - Take out a piece of blank paper, or a notepad and start writing down all your thoughts.

Everything that you're thinking in that moment, the things that are keeping you awake, write them down.

Don't filter yourself, just write.

When I do this, usually I end up with a bunch nonsense, and it's fun to read it the next day.

However, sometimes you might be surprised. A really good idea might come from this exact situation. You never know.

Doing this "brain dump" is highly effective. You'll find that you get tired quickly and that the mind is getting calmer.

Now, once you notice this, and you have nothing more to write you go to step 3.

Step 3 - Walk, even if you have to walk in circles around a table.o. (That's what I sometimes do). I know, it's weird.

This monotonous, boring walking in circles will make you tired and sleepy.

Usually, this is all I need to fall asleep. However, if you're still struggling try out Step 4.

Step 4 - Selective relaxation with mindfulness.

You go back to bed, and you focus on relaxing each part of your body, starting from the heart area all the way to the toe on one side, and then to the toe on the other side.

Focus on breathing slow and calm until each spot is fully relaxed and there's no more tension in it.

Once the spot is relaxed more on to the next body part.

Often I wouldn't even reach the upper body, and I would already be asleep.

Don't worry if you lose focus during this exercises, that's normal, just get back to it and start where you left off.

The exercise is a very useful tool for relieving tension and anxiety in general.

And it can be applied in many different situations.

So practicing a skill like this anytime you can't fall asleep is giving your one more tool to use when you find yourself anxious.

Let me know in the comments below what you think.

And I will see you in the next video!

- Mario

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