What to Do When You Can’t Sleep: 7 Guaranteed Solutions

In today’s world, what to do when you can’t sleep has become a common worry. Here are some quick tips to help you find relief right away:

• Try relaxation techniques like meditation or journaling.
• Adjust your environment to make it more sleep-friendly.
• Avoid stimulants such as caffeine, alcohol, and heavy meals before bedtime.
• Establish a consistent sleep schedule by maintaining regular sleep and wake times.

Sleep plays a vital role in your health. Not getting enough restful sleep affects your brain and body function, increases your risk of diseases like heart disease and type 2 diabetes, and can even lead to accidents. As Dr. Rachel Salas at Johns Hopkins Center for Sleep and Wellness says, “It can affect your memory, your cognition, and your ability to fight infection.”

My name is Ben Trapskin, and I’ve dedicated my life to understanding sleep after suffering from extreme sleep deprivation myself. Formerly a librarian, I now focus on helping people achieve better rest through expert advice.

Quick look at What to do when you can’t sleep:

• Cognitive Schuffling Sleep Hack
• Revenge Bedtime Procrastination
• How to Keep a Sleep Journal

What to Do When You Can’t Sleep

Try Relaxation Techniques

When you’re lying in bed with racing thoughts, it can feel impossible to drift off. One effective method is to picture a relaxing scene. Imagine yourself lying in a hammock on a quiet beach. Feel the gentle sway of the hammock, hear the rustling palm trees, and smell the salty ocean air. Focusing on these details can help shift your mind away from stressful thoughts.

If that doesn’t work, get up for a short time. Engage in a calming activity like reading or listening to soft music. Avoid technology, as screens can trick your brain into thinking it’s time to wake up.

Meditation and journaling are also great ways to calm your mind. Meditation can help you focus on the present moment, while journaling allows you to unload thoughts that might be keeping you awake. Cognitive Behavioral Therapy for Insomnia (CBT-I) is another effective method. It involves identifying and changing thoughts and behaviors that keep you awake.

Progressive muscle relaxation is another technique to try. This involves tensing and then relaxing each muscle group in your body. Start from your toes and work your way up to your head. This can help release physical tension and signal to your body that it’s time to sleep.

Adjust Your Environment

A comfortable sleep environment is crucial. Invest in a comfortable mattress and pillows. Keep your room cool—around 65°F (18°C) is ideal for most people. Control light by using blackout curtains or an eye mask. Control sounds with earplugs or a white noise machine.

Hide the clock if you find yourself watching the minutes tick by. This can add to your stress and make it even harder to fall asleep.

Avoid Stimulants

Limit caffeine intake, especially in the afternoon and evening. Caffeine can stay in your system for up to six hours, making it harder to fall asleep. Alcohol can also disrupt sleep. While it might make you feel sleepy initially, it can lead to waking up multiple times during the night.

Avoid heavy meals before bed. Eating a large meal can cause discomfort and indigestion, making it hard to sleep. If you’re hungry, opt for a light snack.

Nicotine is another stimulant that can interfere with sleep. If you smoke, try to avoid doing so close to bedtime.

By following these tips, you can create a more conducive environment for sleep and develop habits that help you fall asleep more easily. If you continue to struggle, it may be time to seek professional help.

Establish a Consistent Sleep Schedule

A consistent sleep schedule is one of the most effective ways to improve your sleep quality. Here’s how to get started:

Bedtime Routine

Creating a relaxing bedtime routine signals to your body that it’s time to wind down. Simple activities like taking a warm bath, reading a book, or listening to calming music can help prepare your mind and body for sleep. According to a 2019 meta-analysis published in Sleep Medicine Reviews, taking a warm bath or shower one to two hours before bedtime can improve both the speed of falling asleep and sleep quality.

Wake-Up Time

Consistency is key. Wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Dr. Walker, a sleep expert, emphasizes that even slight adjustments to your wake-up time can have significant benefits.

Limit Naps

While naps can be tempting, especially if you’re feeling tired during the day, they can interfere with your nighttime sleep. Limit naps to 20-30 minutes and avoid napping late in the afternoon. Short naps can be refreshing without disrupting your sleep schedule.

Exercise Timing

Regular exercise can improve sleep quality, but timing is crucial. Exercise regularly, but avoid vigorous workouts close to bedtime as they can make it harder to fall asleep. Aim to finish any intense physical activity at least three hours before you plan to go to bed. Research shows that adults who exercise for at least 30 minutes a day sleep, on average, 15 minutes longer than those who don’t.

By establishing a consistent sleep schedule, you can train your body to follow a natural rhythm, making it easier to fall asleep and wake up feeling refreshed.

Practice Good Sleep Hygiene

Good sleep hygiene can make a world of difference in your ability to fall asleep and stay asleep. Here are some simple yet effective tips to practice good sleep hygiene.

Shut Down Technology

The blue light from phones, tablets, and computers can trick your brain into thinking it’s still daytime, making it harder to fall asleep. Avoid using these devices at least an hour before bed. This helps your brain produce melatonin, the hormone that regulates sleep.

Dim the Lights

Bright lights can interfere with your body’s natural sleep-wake cycle. Dim the lights in your home as bedtime approaches to signal to your brain that it’s time to wind down. This can help you feel more relaxed and ready for sleep.

Avoid Screens

Scrolling through social media or watching TV before bed can stimulate your brain and make it harder to fall asleep. Instead, engage in more relaxing activities that don’t involve screens, like reading a book or listening to calming music.

Relaxing Activities

Incorporate relaxing activities into your nightly routine. This could be anything from a warm bath, gentle yoga, or meditation. These activities can help lower stress levels and prepare your mind and body for sleep.

By shutting down technology, dimming the lights, avoiding screens, and engaging in relaxing activities, you can create an environment conducive to sleep. This is an essential part of good sleep hygiene and can significantly improve your sleep quality.

Next, let’s explore how visualization and breathing techniques can help you fall asleep faster.

Use Visualization and Breathing Techniques

When you can’t sleep, visualization and breathing techniques can be powerful tools to help calm your mind and body. These methods are simple, yet effective, and can be done right in your bed.

Visualization

Visualization involves imagining a peaceful scene to help your mind relax. Here’s how to do it:

1. Find a Comfortable Position: Lie down in bed and close your eyes.

2. Practice Controlled Breathing: Take a few deep breaths to start relaxing.

3. Imagine a Calming Scene: Picture yourself in a serene place, like a beach or a quiet forest. Focus on the details—what do you see, hear, and feel? Imagine the sound of waves, the rustling of leaves, or the warmth of the sun.

4. Engage All Your Senses: The more vivid your imagination, the more effective the visualization. Feel the sand under your feet or the breeze on your face.

Visualization can shift your focus away from racing thoughts and help your body relax, making it easier to fall asleep.

Deep Breathing Exercises

Deep breathing exercises can also help you relax. One effective method is diaphragmatic breathing:

1. Place Your Hands: One hand on your chest and the other on your stomach.

2. Breathe In Slowly: Inhale deeply through your nose, allowing your stomach to rise while keeping your chest still.

3. Exhale Slowly: Breathe out through your mouth, letting your stomach fall. Aim for a count of four on the inhale and eight on the exhale.

4. Repeat: Continue this pattern for several minutes until you feel calm and ready to sleep.

4-7-8 Technique

The 4-7-8 technique is a specific breathing exercise designed to reduce stress and promote relaxation. Here’s how to do it:

1. Inhale for 4 Seconds: Close your mouth and inhale quietly through your nose for a count of four.

2. Hold for 7 Seconds: Hold your breath for a count of seven.

3. Exhale for 8 Seconds: Exhale completely through your mouth, making a whoosh sound, for a count of eight.

4. Repeat: Do this cycle three more times for a total of four breaths.

This method, developed by Dr. Andrew Weil, can help slow your heart rate and calm your mind, making it easier to drift off to sleep.

By using visualization and breathing techniques, you can create a mental and physical state that is more conducive to sleep. Next, we’ll discuss when to seek professional help if sleep issues persist.

When to Seek Professional Help

If you’ve tried various strategies and still struggle with persistent sleep issues, it may be time to seek professional help. Chronic sleep problems can significantly impact your health and well-being, and professional guidance can make a big difference.

Persistent Sleep Issues

Persistent sleep issues can manifest as trouble falling asleep, waking up frequently during the night, or feeling tired even after a full night’s rest. If these problems last for more than a few weeks, consult a healthcare provider.

Sleep Disorders

Several sleep disorders could be affecting your rest:

• Insomnia: Difficulty falling or staying asleep.
• Sleep Apnea: Breathing interruptions during sleep.
• Restless Leg Syndrome (RLS): Uncomfortable sensations in the legs.
• Narcolepsy: Excessive daytime sleepiness and sudden sleep attacks.

Sleep Specialist

A sleep specialist can diagnose and treat sleep disorders. They may conduct a sleep study to monitor your sleep patterns and identify any underlying issues. Treatments can range from lifestyle changes and medication to specialized therapies.

American Academy of Sleep Medicine

The American Academy of Sleep Medicine (AASM) accredits sleep centers and certifies sleep specialists. Visiting an AASM-accredited sleep center ensures you receive high-quality care from professionals trained in sleep medicine.

Seeking professional help can lead to a proper diagnosis and effective treatment plan, helping you achieve better sleep and improved overall health.

Next, we’ll address some frequently asked questions about what to do when you can’t sleep.

Frequently Asked Questions about What to Do When You Can’t Sleep

What should I do if I can’t fall asleep?

If you find yourself lying awake in bed, here are some steps you can take:

1. Get Up and Do Something Relaxing: If you’ve been lying awake for more than 15 minutes, get out of bed and do a quiet, relaxing activity. Try reading a book or listening to soft music. This helps prevent your bed from becoming a place of stress.

2. Avoid Electronics: Stay away from phones, tablets, and computers. The blue light from these devices can interfere with your sleep-wake cycle by suppressing melatonin production.

3. Practice Relaxation Techniques: Techniques like progressive muscle relaxation or sleep meditation can help calm your mind and body. For example, progressive muscle relaxation involves tensing and then relaxing different muscle groups, starting from your toes and working up to your head.

4. Create a Calming Scene in Your Mind: Visualize yourself in a peaceful setting, such as a quiet beach or a lush forest. This can shift your focus away from racing thoughts and help you relax.

How can I make myself fall asleep quickly?

Here are some tips to help you fall asleep faster:

1. Stick to a Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.

2. Create a Bedtime Routine: Engage in calming activities before bed, like taking a warm bath, reading, or listening to soothing music. Avoid stimulating activities and bright lights.

3. Control Your Sleep Environment: Make sure your bedroom is cool, dark, and quiet. Use curtains to block out light, and consider a white noise machine to drown out any disruptive sounds.

4. Limit Caffeine and Alcohol: Avoid consuming caffeine or alcohol in the hours leading up to bedtime. Both can interfere with your ability to fall asleep and stay asleep.

5. Try Breathing Exercises: Techniques like the 4-7-8 breathing method can help you relax. Inhale for four seconds, hold your breath for seven seconds, and exhale slowly for eight seconds.

What are some natural remedies for insomnia?

Several natural remedies can help improve your sleep quality:

1. Valerian Root: This natural herb is known for its calming effects and can help promote relaxation and improve sleep quality.

2. Chamomile: Chamomile tea is a popular remedy for sleep issues due to its soothing properties. It can help you relax and prepare for sleep.

3. Lavender: Lavender essential oil is known for its calming effects. You can use it in aromatherapy or as a natural sleep aid by adding a few drops to your pillow.

4. Magnesium: This mineral can help relax your body and mind, making it easier to fall asleep. Foods rich in magnesium include leafy greens, nuts, and seeds.

5. L-theanine: An amino acid found in tea leaves, L-theanine can help reduce stress and promote relaxation, aiding in sleep.

6. 5-HTP: This natural supplement can help increase serotonin levels in the brain, which can improve mood and promote better sleep.

If you continue to have trouble sleeping despite trying these remedies, it may be time to consult a healthcare provider for further evaluation and treatment.

Conclusion

Struggling to sleep can be incredibly frustrating, but there are effective strategies you can employ to improve your sleep quality. At Yawnder, we are committed to helping you find the sleep solutions that work best for you.

Sleep is crucial for your overall health and well-being. It supports brain function, nerve cells, and reduces the risk of chronic diseases like heart disease and type 2 diabetes. When you can’t sleep, have a toolkit of strategies to help you.

Yawnder Sleep Solutions

We offer a range of services designed to address your sleep challenges and improve your sleep hygiene. Our sleep study can help identify underlying issues, and our personalized sleep recommendations provide actionable steps custom to your needs.

Expert Evaluations

At Yawnder, we rely on expert evaluations to ensure you get the best advice. Our team includes sleep specialists and behavioral sleep medicine experts who can guide you through techniques like cognitive behavioral therapy, sleep meditation, and progressive muscle relaxation. These methods are backed by research and have been shown to reduce insomnia and improve sleep quality.

Better Sleep

Better sleep is within reach. By adjusting your environment, practicing relaxation techniques, and establishing a consistent sleep schedule, you can significantly improve your sleep quality. If sleep troubles persist, seeking professional help can make a world of difference. You’re not alone in this journey, and with the right strategies and support, better sleep is achievable.

For more personalized sleep solutions and expert evaluations, visit our sleep study page. Let us help you get the restful sleep you deserve.