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What to Do If You Can’t Sleep: Practical Tips to Help You Drift Off

Struggling to fall asleep or waking up in the middle of the night can be frustrating and affect your overall wellbeing. If you find yourself unable to sleep, there are several effective strategies you can try to calm your mind and body, making it easier to get the rest you need.

Create a Relaxing Environment

Ensure your bedroom is quiet, dark and cool to promote restful sleep. Consider blackout curtains, earplugs or white noise machines if needed. A comfortable mattress and pillows also make a significant difference in helping you relax.

Establish a Consistent Sleep Routine

Going to bed and waking up at the same time every day helps regulate your body’s internal clock. A calming pre-sleep routine, such as reading a book or practising gentle stretches, signals your body it’s time to wind down.

Limit Exposure to Screens

Avoid using phones, tablets or computers at least an hour before bedtime. The blue light emitted by screens suppresses melatonin production, making it harder to fall asleep.

Try Relaxation Techniques

Deep breathing exercises, progressive muscle relaxation or mindfulness meditation can reduce anxiety and physical tension. Techniques like the 4-7-8 breathing method help slow your heart rate and calm your mind.

Avoid Caffeine and Heavy Meals Before Bed

Stimulants like caffeine and nicotine interfere with sleep. Also, eating large or spicy meals late at night can cause discomfort and disrupt sleep.

Get Up if You Can’t Sleep

If you’re unable to fall asleep after 20 minutes, get out of bed and do a quiet, non-stimulating activity like reading until you feel sleepy. Avoid watching the clock or stressing about sleep.

Manage Stress and Worries

Journaling your thoughts or setting aside ‘worry time’ earlier in the evening can help clear your mind before bed. If anxiety persists, seeking professional support may be beneficial.

In Summary

If you can’t sleep, focus on creating a relaxing environment, following consistent routines, practising calming techniques and managing lifestyle factors. These approaches support your body’s natural ability to fall asleep and enjoy restorative rest.