When a bed is not available, you can sleep on a chair.To get a good night's sleep, try to create an atmosphere that makes it easy to sleep.Proper room preparation, supplies, and relaxation tools can help you sleep better on a chair.
Step 1: An appropriate chair can be found.
Recliners and easy chairs have arms that are high enough to support your neck and back.It will help you sleep better if you have a chair with enough room to shift your body during the night.
Step 2: Your feet are elevated.
You can keep your feet off the floor with an ottoman, stool, chair, or coffee table.It's a good idea to put a pillow under your feet.Poor circulation and leg cramps can be prevented by keeping your legs elevated.If you can't elevate your legs, you should wear compression socks.
Step 3: Pick up bedding.
It's a good idea to gather blankets to keep you warm during the night.Larger blankets will help keep you warm.There are pillows that can support your body parts.U-shaped travel neck pillows are great for supporting your neck.
Step 4: The room should be dark and quiet.
Turn out the lights when the curtains are closed.Don't use computers, tablets, or phones.Your body will feel like it needs to sleep if you create a nighttime atmosphere.Closed drapes help you sleep later in the day by blocking the sun from shining through the windows and waking you up early.The light from the screens sends signals to your brain.It is a good idea to reduce the use of these products.Turn off your phone's visual and sonic notifications or shut it down completely.If you turn off your phone completely, you need a back-up alarm clock.Ear plugs and eye masks can be used to enhance the room's darkness.
Step 5: Change into clothes that are loose-fitting.
It is a great option to wear pajamas.If you don't have pajamas or another change of clothes with you, make yourself more comfortable by removing items such as belts, ties, or pantyhose.Remove your shoes, jewelry, and eyeglasses.
Step 6: You can drink herbal tea or warm milk.
It is a good idea to have a warm drink before bed.Warm drinks help keep you hydrated.It's a good idea to have a glass or bottle of water near your chair.The pro-sleep brain chemicals serotonin and melatonin can be found in dairy products.Teas with sedative effects include camomile, passion flower tea, and valerian tea.
Step 7: It's time to complete your nighttime hygiene routine.
Floss your teeth.Take a shower or hot bath to wash your face.Preparing for bed with your usual rituals will help you relax and sleep.Your temperature goes up when you soak in warm water.The cool down period after a bath or shower relaxes you.
Step 8: You should cover yourself with a blanket.
If the room is warm, choose a blanket that will keep you warm.If the temperature changes, consider having a few options for blankets.If you want to prevent drafts, Tuck the blanket over your shoulders, around your body, and under your legs and feet.
Step 9: You should support your head with your pillow.
A pillow that stays in place will provide support for your neck.If a pillow is unavailable, use a rolled-up sweatshirt or towel.In choosing pillows, aim for both comfort and support.
Step 10: Try the breathing technique.
You can clear your head with controlled breathing.The extra oxygen calms the nervous system.You can sleep with this breathing exercise.While making a "whoosh'" sound, exhale completely through your mouth.inhale through your nose to the count of fourTo the count of seven, hold your breath.The sound of "whoosh" can be heard when you exhale completely through your mouth.
Step 11: Stay calm.
Do not get anxious if you can't fall asleep immediately.Continue breathing slowly and keep your eyes closed.Take a break and relax your body and mind.If you can't fall asleep after 20 minutes, get up and do a relaxing activity, like reading a book, and then try again.