How to Fall Asleep when You Can't

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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.

1

Try the box breathing method.

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    Take in a long, slow breath through your nose over 4 counts, hold it for 4 counts, then exhale slowly through your mouth for 4 counts. Wait 4 more counts before you start the cycle again. By slowing your breathing, you can help regulate your heart rate and get your whole body ready for sleep. In fact, taking deep breaths may help you fall asleep faster and sleep more soundly. [1]
    • Box breathing gets its name from the 4 counts, since a box has 4 walls. But you can start with 2-3 counts if 4 feels too long.
    • You can also try deep breathing exercises like counting your breaths or breathing in and out for a certain number of counts. [2]
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2

Imagine a relaxing scene.

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    Pick a place you’ve actually visited, where you felt deeply relaxed and at peace. Imagine yourself standing up and walking around, engaging all five of your senses and noticing the small details of the environment. [3]
    • You can even use a guided visualization recording to talk you through imagining yourself on a beautiful beach or in a peaceful meadow.
3

Use acupressure to relax your entire body.

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    Find the hollow-feeling space on your wrist, just below your palm on the side of your pinky finger. Apply firm pressure for several minutes using the thumb from your opposite hand. When you feel calm and at peace, release the pressure. [4]
    • This pressure point is called the Shen Men point or “spirit gate.”
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4

Try mindfulness meditation.

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    Mindfulness is a way to keep from getting lost in your thoughts, so when you're trying to sleep, make a deliberate effort to keep your attention on what's actually around you. Notice things like the soothing feeling of your blankets against your skin, the cool feeling of the air on your face, and the gentle hum of your fan. This can help clear your mind and allow you to slip into sleep. [5]
    • Try body scan meditation, which helps you be more aware of the sensations in your body. Start by focusing on what you can feel in your toes and feet, for instance, then let them relax. Next, move up into your legs, your hips, your stomach, and so on. [6] For a guided body scan, try this one recommended by MIT: https://medical.mit.edu/sites/default/files/body_scan.mp3 .
Quiz

wikiHow Quiz: Why Can't I Sleep?

Whether your environment, your habits, or something else entirely is affecting your sleep, we’ve designed this quiz to pinpoint the source of your sleep deprivation. We’ve even included research-backed tips tailored to your situation. By the end of this quiz, you’ll be on the road to a healthier sleep schedule!
1 of 12

Which of the following best describes your nighttime routine?

5

Focus on a word or image that relaxes you.

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    Sometimes it's hard to sleep because you just have too many thoughts spinning around in your head. If that's the case, think up something comforting to focus on. You might simply pick a word to repeat to yourself—like "calm" or "peaceful"—or you might choose a phrase, like, "You're comfortable and safe." [7]
    • It's normal for your mind to wander sometimes while you're trying to fall asleep. Just keep bringing your attention back to your focus phrase or image until you drift to sleep.
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6

Tense and relax your toes 10 times.

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    Next time you're lying in bed awake, stretch your legs out straight in front of you, then flex your foot and try to stretch your toes back toward your face. Hold them like that while you count to 10, then relax your foot and count to 10 again. Do this for a total of 10 times.
    • Tensing and releasing your toes can make you feel more relaxed, which might make it easier to fall asleep. Also, focusing on the process can help you clear your mind if you're feeling worried or stressed.
    • For a whole-body experience, try progressive muscle relaxation. After you tense your toes, move up into your legs, then your hips and buttocks, then your stomach, chest, shoulders, arms, hands, and face. This might help you relax enough to drift off to sleep. [8]
7

Get out of bed if you're awake after 15-20 minutes.

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    Tossing and turning in bed is more than just frustrating—it can actually start to trick your mind into thinking you're supposed to be awake when you're in bed. Instead, leave the room and spend about 30 minutes reading or listening to quiet music. When you feel sleepy again, go back to bed. [9]
    • It's okay to watch something calming on TV, like a nature show, but don't put on anything too intense—and definitely don't put on a new episode of that show you've been binge-watching!
    • Similarly, don't grab a novel that will keep you gripped with suspense all night. It's probably better to go with a biography or a long-form essay instead.
    • If you can't sleep because you have too much on your plate, try making a to-do list for the next day to help put your mind at ease. [10]
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8

Take a warm bath or shower.

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    You probably already know that a nice, warm bath or shower is super relaxing. However, that's not the only reason it can help you sleep. The warm water will increase your body temperature slightly. When you get out, your temperature will drop, mimicking the natural process that happens when the sun goes down. That can help you feel drowsier, which may help you fall asleep. [11]
9

Drink herbal tea or warm milk.

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    Make a cup of soothing herbal tea, like chamomile, or gently warm a cup of milk or your favorite milk substitute. The routine of heating the beverage and sipping it slowly can be really comforting, which can help you unwind. Also, it might be easier to drift off if you have something in your belly. [12]
    • In addition to being soothing, there's some evidence that chamomile might actually act as a mild sedative—so it may be especially helpful when you're trying to sleep. [13]
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10

Try a melatonin or magnesium supplement.

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    Melatonin is a naturally occurring hormone that helps control your sleep/wake cycle. It might help you sleep if you take 1-3 mg about 2 hours before bed. However, you shouldn't take it if you're pregnant or breastfeeding, or if you have high blood pressure, an autoimmune disorder, experience seizures, or are diabetic. If it doesn't work, stop taking it after 1-2 weeks—but if it's effective, you can take it for up to 2 months. [14]
    • Dietary magnesium has been shown to help improve sleep in elderly people with insomnia, so it may be helpful if you have long-term trouble sleeping. [15] However, it's important to talk to your doctor about a safe dose for you. If you take too much, it can cause stomach issues like nausea and diarrhea, and it can also interact with some medications, like antibiotics.
11

Cut back on nicotine, alcohol, and caffeine.

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    Nicotine and caffeine are both stimulants that stay in your system for a long time—which is why smoking or drinking coffee too late in the day can result in trouble sleeping. Try to avoid coffee past early afternoon and if you smoke, make an effort to quit . Also, while alcohol can cause you to feel sleepy, it can keep you from sleeping soundly, so don't drink more than 1-2 drinks a night if you want better quality sleep. [16]
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12

Create a regular, calming bedtime routine.

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    That way, your body will know when it's time to shut down for sleep, and when it's time to wake up. In fact, you should try to go to bed and wake up at about the same time every day, including on your off days. [17] [18]
    • Make a habit of winding down for at least 30-60 minutes before you go to bed. Avoid using electronic devices, dim the lights, and do something relaxing like reading a book, doing yoga, or taking a bath. [19]
    • Avoid big meals or spicy food right before bed—these can disrupt your sleep.
    • Try not to take naps during the day, even if you didn't sleep well the night before. Naps can make it harder to sleep the next night. [20]
13

Create a cozy sleep environment.

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    Keep your room dark and cool—use fans and light-blocking curtains, if you need to. Try to block out any loud or disruptive noises, too. However, some people have a hard time sleeping when their room is too quiet, so you might be more comfortable if you have a fan, white noise machine, or soft music in the room with you.
    • It might help to diffuse a calming scent like lavender in your bedroom. [21]
    • Get soft, cool bedding—cotton is a great option because it's breathable. If your pillow is lumpy or flat, replace it! [22]
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14

Don't work or watch TV in bed.

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    That space should really only be for sleeping or romance. If you have to use your room for daytime activities like work, try to create a separate zone for that, like a desk that's turned away from your bed. That way, when you get in bed, your brain won't shift straight to spreadsheets and invoices. [23]
    • If you have a TV in your room, sit in a chair or on a beanbag when you watch it, and turn it off before you go to bed.
15

Exercise during the day.

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    Even just a few minutes of exercise during the day can help your body release tension. [24] Just be sure not to exercise within about 3 hours of bed—the adrenaline boost might make it harder to doze off. [25]
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16

Decrease or manage your stress.

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    If you can, try to reduce your overall stress level—take breaks throughout the day, use schedules and routines to help you stay organized, and learn to say no if you're feeling overwhelmed. However, you probably can't get rid of all of the stress in your life, so learning to manage it better is essential to helping you get a good night's sleep. [27]
    • Everybody's stress relief is different—you might prefer doing yoga, meditating, going for a run, gardening, baking, playing sports, or talking with a friend. There's no wrong answer, as long as you choose something that's mentally and physically healthy for you!
17

Talk to a doctor if you need additional help.

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    If you've been struggling with insomnia and it's starting to affect your daily life, it's a good idea to talk to your doctor. You could have an underlying issue like sleep apnea or restless leg syndrome, or you might be taking a medication that's interfering with your sleep. They may even refer you to a sleep specialist to learn more about what's going on. [28]
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Expert Q&A

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  • Question
    What are some long-term strategies that will make falling asleep every night easier?
    Jeremy Bartz, PhD
    Sleep Specialist
    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.
    Jeremy Bartz, PhD
    Sleep Specialist
    Expert Answer
    There 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.
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  • Question
    I was just on my iPad and now I can't fall asleep.
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    Luba 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.
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    Expert Answer
    Try 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.
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  • Question
    What if you have bad feelings and you can't sleep?
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    Luba 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.
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    Expert Answer
    Try a guided meditation to distract yourself from bad feelings or write in a journal.
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    Not Helpful 25 Helpful 53
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      Tips

      • 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.
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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.
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      Tips from our Readers

      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • 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!
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      References

      1. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361823/
      2. ↑ https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep
      3. ↑ https://www.unr.edu/counseling/virtual-relaxation-room/using-visualization-to-relax-and-sleep-better
      4. ↑ https://www.news-medical.net/health/Using-Pressure-Points-to-Get-a-Better-Nighte28099s-Sleep.aspx
      5. ↑ Jeremy Bartz, PhD. Clinical Psychologist. Expert Interview. 8 January 2021.
      6. ↑ https://accelerate.uofuhealth.utah.edu/explore/practice-body-scan
      7. ↑ https://www.psychologytoday.com/us/blog/the-power-imagination/200909/sleep-tonight-using-imagery-create-soothing-blanket-sleep
      8. ↑ https://www.ncbi.nlm.nih.gov/books/NBK279320/
      9. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/up-in-the-middle-of-the-night-how-to-get-back-to-sleep
      1. ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/
      2. ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/
      3. ↑ https://www.nytimes.com/2007/09/04/health/04real.html?_r=0
      4. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
      5. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work
      6. ↑ https://pubmed.ncbi.nlm.nih.gov/23853635/
      7. ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/
      8. ↑ Jeremy Bartz, PhD. Clinical Psychologist. Expert Interview. 8 January 2021.
      9. ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/
      10. ↑ https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep
      11. ↑ https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167
      12. ↑ https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep
      13. ↑ https://sleep.org/articles/design-the-perfect-bedroom/
      14. ↑ https://www.nia.nih.gov/health/good-nights-sleep
      15. ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/
      16. ↑ https://www.nia.nih.gov/health/good-nights-sleep
      17. ↑ Jeremy Bartz, PhD. Clinical Psychologist. Expert Interview. 8 January 2021.
      18. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379?pg=2
      19. ↑ https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167
      20. ↑ https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

      About This Article

      Article Summary X

      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!

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