This article was medically reviewed by Jeremy Bartz, PhD and by wikiHow staff writer, Amy Bobinger, BA. Dr. Jeremy Bartz is a Clinical Psychologist in private practice based in Los Angeles, California. Dr. Bartz specializes in treating depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, attachment trauma, and resolving the effects of narcissistic trauma. He received a Ph.D. in Counseling Psychology from Brigham Young University and completed a fellowship In Pain Psychology at Stanford's premier pain management clinic.
There are 23 references cited in this article, which can be found at the bottom of the page.
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You're in lying awake in bed, and you want nothing more than to slip off to dreamland—but what do you do when you just can't fall asleep? Everyone experiences trouble sleeping sometimes, but it's still frustrating when it happens to you. Fortunately, there are a few tricks that may help you drift off more easily. If those don't work, you might need to make a few lifestyle changes to help your body regulate its sleep/wake cycle.
Steps
wikiHow Quiz: Why Can't I Sleep?
Expert Q&A
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QuestionWhat are some long-term strategies that will make falling asleep every night easier?Jeremy Bartz, PhDDr. Jeremy Bartz is a Clinical Psychologist in private practice based in Los Angeles, California. Dr. Bartz specializes in treating depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, attachment trauma, and resolving the effects of narcissistic trauma. He received a Ph.D. in Counseling Psychology from Brigham Young University and completed a fellowship In Pain Psychology at Stanford's premier pain management clinic.
Sleep SpecialistThere are a few things you should make sure you're doing. First, don’t use your bed for anything other than sleep at night. Second, make sure you're waking up at the same time every day. If you sleep in on the weekends, don't sleep in for more than 1 hour. Finally, don't take naps during the day. -
QuestionI was just on my iPad and now I can't fall asleep.Luba Lee, FNP-BC, MSLuba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
Board-Certified Family Nurse PractitionerTry not to use your iPad, computer, or phone for more than couple of minutes (to set up an alarm or pick a guided meditation) before going to bed. These devices emit a certain light — blue light — that can keep you from falling asleep. -
QuestionWhat if you have bad feelings and you can't sleep?Luba Lee, FNP-BC, MSLuba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
Board-Certified Family Nurse PractitionerTry a guided meditation to distract yourself from bad feelings or write in a journal.
Reader Videos
Tips
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The blue light from electronic devices can suppress melatonin, making it harder for you to fall asleep.[29] Because of this, it's best to avoid using your phone right before bed.Thanks
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To help you avoid the temptation to scroll through your phone when you can't fall asleep, consider putting it somewhere you can't reach from your bed, like your desk or your dresser, rather than on your nightstand.Thanks
Tips from our Readers
- Go to the bathroom before bed. You will not sleep well if you have a full bladder! Plus, it might wake you up in the middle of the night, and then you might have an even harder time falling back asleep.
- Before bedtime, soak your feet in warm soapy water with lavender essential oil. I've found this to be very relaxing and soothing!
- Things that have been helpful for me include a fuzzy blanket, hot beverages (like tea), and an app with calming sound effects.
- Snuggle up with your dog. They will not only make you feel protected, but also keep you happy and warm during the night!
References
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361823/
- ↑ https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep
- ↑ https://www.unr.edu/counseling/virtual-relaxation-room/using-visualization-to-relax-and-sleep-better
- ↑ https://www.news-medical.net/health/Using-Pressure-Points-to-Get-a-Better-Nighte28099s-Sleep.aspx
- ↑ Jeremy Bartz, PhD. Clinical Psychologist. Expert Interview. 8 January 2021.
- ↑ https://accelerate.uofuhealth.utah.edu/explore/practice-body-scan
- ↑ https://www.psychologytoday.com/us/blog/the-power-imagination/200909/sleep-tonight-using-imagery-create-soothing-blanket-sleep
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK279320/
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/up-in-the-middle-of-the-night-how-to-get-back-to-sleep
- ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/
- ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/
- ↑ https://www.nytimes.com/2007/09/04/health/04real.html?_r=0
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work
- ↑ https://pubmed.ncbi.nlm.nih.gov/23853635/
- ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/
- ↑ Jeremy Bartz, PhD. Clinical Psychologist. Expert Interview. 8 January 2021.
- ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/
- ↑ https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep
- ↑ https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167
- ↑ https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep
- ↑ https://sleep.org/articles/design-the-perfect-bedroom/
- ↑ https://www.nia.nih.gov/health/good-nights-sleep
- ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/
- ↑ https://www.nia.nih.gov/health/good-nights-sleep
- ↑ Jeremy Bartz, PhD. Clinical Psychologist. Expert Interview. 8 January 2021.
- ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379?pg=2
- ↑ https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167
- ↑ https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
About This Article
To fall asleep, take 5 deep breaths and focus on the present moment, like the way the sheets feel against your skin. You can also relieve tension by pulling your toes inward, holding for a count of 10 and releasing them, then repeating 10 times. If you’ve been trying to fall asleep for a while but can’t, leave the room to do something relaxing, like reading a book. Once you’re tired, return to your bed, which can help you associate your room with sleep. Alternatively, try drinking herbal tea like chamomile, which can help you relax. For more tips from our Nursing reviewer, like how to do a full body scan to help you sleep, read on!
Reader Success Stories
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"I loved it. I always have trouble sleeping and stay in bed for like 1 hour and I still couldn't sleep. But this helped me out a bit and now I have been getting a lot more sleep lately. Now I don't have to fall asleep in science or in the morning classes!"..." more