You've checked your clock for the umpteenth time in the space of 10 minutes as you toss and turn in bed trying to summon sleep. It’s already past midnight, and you have an early morning with a busy schedule. What can you do? More often than not, the problem is that you are preoccupied with something that’s disturbing you. There are ways and means to overcome this and get a good night’s sleep. Below is a guide on what to do when you can't sleep.

What to Do When You Can't Sleep


Get Out of Your Bed

What to do when you can't sleep? Just get out of your bed. While this may seem counterintuitive, getting out of bed can actually help when you can’t fall asleep. You simply can’t force sleep to happen by staying in bed. In fact, you send the wrong message to your body if you stay in bed to struggle. Get out and do something relaxing, quiet, and calm in dim light of a separate room. You can read a book or a magazine to pass time. You will be surprised how much this helps. 


Don't Think Too Much

Thinking too much about an impending problem or issue only makes things worse. When your mind is on overdrive and occupied with worries, you simply can’t fall asleep. The key to overcoming this is to put things into perspective. You need to realize that you won’t be stuck in your current situation for too long. Moreover, people always tend to think about the worst possible scenario about a situation. More often than not, it is not as bad as you think it is. 


Get the Clock Out of Sight

Looking at the clock when you can’t sleep is counterproductive. You will only get stressed about being up. So what’s the solution? Easy, move the clock away from your bedroom so that you can’t see it. This way, you won’t keep thinking about your sorry state of affairs. Once the pressure to sleep is lifted, you might just catch yourself dozing off. 


Use Relaxation Techniques

Using relaxation techniques can help combat sleeplessness. Anything that will get your mind off the “I can't fall asleep” thoughts replaying in your mind can help a great deal.

  • You can effectively use yoga which not only burns out the extra calories and energy but also help to improve your sleep quality.

  • Meditation can help calm you down, relax your mind and body and summon sleep. 

  • Counting sheep also works. Much like visualization, counting sheep is a mental distraction technique.

Have a hard time to sleep and don't know what to do? Listen to this hypnosis music here:


Maintain Moderate Temperature

Extreme temperatures can cause sleepless nights. When it is too cold or too hot, you usually become restless as all you can focus on is the discomfort you’re experiencing. Ideal temperatures range from 60.8 to 68 degrees Fahrenheit. The best way to deal with this is to have an AC system installed. You can turn up the heat when it’s cold and vice versa when it’s hot.


Eliminate Light

Many people find it hard to sleep under bright light. If this describes you, you should make adjustments to make it easier for you to fall asleep. Instead of having a night light in your bedroom, you can move it into the hallway where you can still see the glow but it won’t affect your sleep. If this is not possible, you can always turn away from the light source or use your arm to block out light from shining directly on your face.


Let Your Mind Wander Away

The best way to induce sleep is by letting your mind wander as you lie in bed. As your mind explores and imagines, you’ll gradually zone off and sleep. Here are some ideas on using your imagination.

  • Picture yourself in a green field next to a pool of clear water or a waterfall. The sky is perfectly clear with its rich blue spreading all the way to the horizon. You can then picture yourself smelling roses, floating on water or doing anything that you fancy.

  • Imagine you and your significant other going out on a dream date or indulging in an activity you both enjoy.


​Take Sleep Medication Wisely

Drugs should be your last course of action. However, they might be needed when things get out of hand. There is a variety of sleep-inducing drugs that are available over the counter. You should however avoid taking them when it’s close to morning. You don’t want to be groggy when driving to work. Avoid making a habit out of using these drugs as they can escalate the problem like drug dependence. 


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