What to Do When You Can't Sleep

Can't sleep? Tossing and turning is an awful experience; waking up groggy and grouchy is even worse.

But you don't have to take a bad night's sleep lying down!

Since you're already wide awake, why not settle in and check out these tips and tricks for (finally) getting some shut-eye? From meditation techniques to melatonin and other supplements, we've got just what you need to (finally) catch some ZZZs.

10 tips to fall asleep fast

What's keeping you awake tonight? It could be your sleep hygiene: the habits and lifestyle choices that make it easier to fall asleep and stay that way. Fortunately, some small tweaks can make all the difference. These nine tips will have you sleeping like a baby!

1. Do nighttime breathwork

Mindfulness and meditation aren't just for monks. Calming your mind might seem like an art form, but it's something anyone (even you!) can learn to do over time. If you don't have all the time in the world (you'd like to sleep tonight, after all), let's start by focusing on your breath (which happens to be a common type of meditation).

• Before bedtime, get your space ready by turning off lights—getting dark curtains is another hack to set the perfect ambiance for restful sleep—and playing soothing music.
• Lay on your back with one hand on your heart and the other on the stomach. Calm your mind by removing all thoughts and feelings from the day.
• Take deep inhales, hold, and focus on your breath rather than what is going on around you or what's been on your mind.
• Exhale slowly and notice your breath leaving your body slowly through your nose.

This relaxation technique goes a long way if you are questioning what to do when you can't sleep. But don't just save it for the occasional rough night! Incorporating at least 10 minutes of meditation before bed as part of your self-care routine will help you relax your body and mind every night.

2. Read

When you can't fall asleep at night, break out a book. Reading signals to your brain that it is time to wind down and relax. After a chapter or two, your brain and eyes tire, making it easier for you to fall asleep.

If you read on a tablet, make sure you are using night mode, eliminating any blue light that may emit from the screen and send the wrong signals to your body.

3. Take sleep supplements

A sleep supplement that's well-studied for occasional sleeplessness is melatonin. Melatonin is a chemical produced in the body, but sometimes your melatonin levels are thrown off and your internal clock is out of whack.

Valerian root is another great herbal supplement that has been used as a sleep-supportive nutrient for over 2,000 years! For comparison, we've broken down the differences between valerian root and melatonin so you can make the best decision to get your best night's sleep.

Both of these options are a good way to support a healthy circadian rhythm and get the full and restful seven to nine hours your body needs. Speak with your doctor first to find out which dosage is best for your body and sleep needs.

4. Try bedtime tea

You do not have to live across the pond in England to make time for teatime. A warm cup of soothing chamomile herbal tea, a typical sleep drink, is brimming with beneficial antioxidants and promotes a relaxing and restful night's sleep.

If tea is not your forte, chamomile and other sleep promoting herbs, like lemon balm, can be taken in supplement form before bed to help you achieve a night of quality sleep.

5. Listen to music or white noise

When you can't sleep at night, turn on some tunes. No, you don't want to blast heavy metal or rock and roll, but relaxing instrumental or soft, soothing vocals can lullaby you to sweet dreams. It's best to play music on a stereo and avoid headphones as they can negatively impact you if you sleep with them.

If music isn't your jam, try downloading a white noise app or purchasing a small machine. White noise is best for those who can't tune out all the noise around them (and is particularly key for those living in bustling cities) because it masks loud sounds that stimulate your brain, which could ultimately interfere with your ability to experience REM sleep.

6. Don't turn on electronics

It may be tempting to turn to your phone or TV when you are tossing and turning but doing so will further negatively impact your sleep quality.

Electronic screens emit blue light, which signals to your brain that it is still daylight, instead of time for bed. It is best to avoid screen time at least two hours before you turn in for the night, to let your eyes and mind unwind in preparation for a good night's sleep.

Make sure to turn your phone on silent before bed, too, so notifications and calls don't interrupt your sleep schedule. Also, that juicy television drama can wait until the next day; as much as you might to stay up to watch your favorite show, it is best for your body and sleep schedule to stream (or record) and watch the next day.

7. Skip the midnight snacks

When you can't sleep, the first thing you might think of doing is foraging in your fridge for a late-night snack to satisfy your cravings—but that's not good sleep hygiene. As tasty as that snack might taste going down, it may only hinder your chances of going to sleep.

Ideally, you should enjoy your last meal at least two hours before bed. (Tip: consider eating foods that contain melatonin, like cow's milk and tart cherries, for the perfect bedtime snack.) That's because when you eat, your body has to produce energy to metabolize and digest your food. Rather than winding down your internal systems for the night, you are restarting them and signaling to your brain to activate your digestive system.

Make sure that you eat balanced meals throughout the day and that your plate is filled with nutrient-rich foods, like fresh fruits, veggies, lean protein, and healthy fats that will keep you full all day long, which should help kick your late-night cravings to the curb.

8. Journal your rambling thoughts

If you can't fall asleep because you just can't shut your mind off, telling your brain, "Quiet now! Go to bed!" will be about as effective as uttering those same words to a wide-awake two-year-old. Instead, write them down and promise yourself you'll get to them in the morning. You'd be surprised how this simple act may be all it takes to give your body the permission it needs to finally settle in. Removing them from the forefront of your mind can help you fall asleep.

Pro tip: keep a journal by your bed and make it a habit to jot down any pressing thoughts before you go to sleep every night.

9. Don't drink alcohol

Grabbing a glass of wine may sound like a good idea when you can't fall asleep, but too much merlot or pinot could be a sleep disturbance.

Excessive alcohol consumption has been linked to irregular sleep patterns and may affect your melatonin production, leaving your circadian rhythm imbalanced.

10. Avoid evening workouts

Getting regular exercise helps to tire your body out and may improve sleep habits. However, vigorous exercising too close to bedtime may not help you to sleep better.

Intense exercise late at night elevates your heart rate and blood pressure—the opposite of the state of relaxation you need to be in to drift off into REM sleep. If you're in a state of high alert, it will take you longer to fall asleep.

That being said, exercising earlier in the day or evening is unequivocally beneficial for your overall health, including promoting better sleep at night! Just make sure you're getting in that sweat session at least an hour before your head hits the pillow.

If the mood does strike to exercise late at night, try stretching instead. By doing low-impact, gentle stretching, you are promoting overall body relaxation, which will help you fall or go back to sleep.

References

• Silvani, et. al. "The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review." Front Physiol. August 16, 2022. https://pubmed.ncbi.nlm.nih.gov/36051910/
• Walker, H. William. "Circadian rhythm disruption and mental health." Nature. 2020. https://www.nature.com/articles/s41398-020-0694-0