I can't sleep. What should I do?
I can't sleep. As I'm typing this it's almost 4 in the morning and I have been just staring at the ceiling (or my phone or the insides of my eyelids) for hours. This happens a lot, I can't sleep and then I waste the night just lying there trying to fall asleep and the next day I'm exhausted. What should I do?
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Expert Comments
If you're in bed and trying to fall asleep, avoid watching the clock! But if you cannot fall asleep within about 20 minutes, get out of bed and do something relaxing, ideally reading a book, in a dimly lit room. No phones, email, or problem solving: you want a passive, relaxing activity. When you start to feel sleepy, return to bed and try to fall asleep. Ideally try to avoid tossing and turning, and getting stressed out in bed. The bed is for sleep, and sex. Keep it that way.
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It's unrealistic for most people to reserve the bed just for those two things. But it is a really good idea to get out of bed if you are having trouble falling asleep. This works because it signals to your brain that the bed is for sleeping, not for lying awake and thinking. So future sleep attempts will be more successful.
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Reader Comments
Hi guys. I feel tired but yet my mind keeping racing to one thing. The thing doesn't even have to do with my problems. I am facing big life decisions though like deciding what university I want to attend and deciding on funding. It's alot, it's like I am hoping I make the right decision.
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If the thing that's keeping you up is something you're worrying about, try one of these things to clear your mind so you can fall asleep easier:
- Write down what you're thinking about and tell yourself you'll get back to it in the morning
- Count upwards as high as you can before you fall asleep
- Do breathing exercises
- Try to think of something else soothing or happy
- Play some white noise or music
- Focus on how your body feels, cycling through your senses
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- Write down what you're thinking about and tell yourself you'll get back to it in the morning
- Count upwards as high as you can before you fall asleep
- Do breathing exercises
- Try to think of something else soothing or happy
- Play some white noise or music
- Focus on how your body feels, cycling through your senses
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Progressive muscle relaxation works for me! What you do is tense up your muscles, hold for a second and then slowly relax them, starting from your toes and working up to the top of your head. Make sure to breathe deeply and deliberately. This helps me release tension and fall asleep! If just one cycle doesn't work for you, you can repeat the process. Really focus on how the tensing and releasing feels in different parts of your body.
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You could try meditating, I always fall asleep when I try to meditate! You can put on a guided meditation and just follow the calm, relaxing voice.
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I have issues with sleep, might have insomnia. I stay up reading, and get too indulged in the book, & next thing I know it's already 3 in the morning. Currently, while typing this, it's 12:45 in the middle of the night. I hate sleep, I only really do when camping or when I NEED sleep.
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hi guys, I have a bit of trouble falling asleep. Like, 30 minutes before I get into bed, I'm super tired, but I end up tossing and turning all night, sometimes. Usually, now, I just plain can't sleep. Can anyone else help me, please?
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I like to fix myself a nice hot cup of tea and read a few pages of a book before bed :) A little stretching feels nice too.
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