I know what it’s like to lie in bed staring at the ceiling, wishing I could just drift off. Some nights, no matter how tired I feel, sleep simply refuses to come. That’s insomnia — and it’s more common than most of us realize.
For me, it usually shows up in different ways: sometimes I toss and turn for hours before finally nodding off, other times I wake up way too early and can’t fall back asleep. Either way, it leaves me feeling drained the next day.
What makes insomnia so frustrating is that it doesn’t just steal your rest — it affects your mood, your focus, and even how you show up in daily life. I’ve noticed I’m more irritable, less productive, and my mind feels foggy when I’ve had a rough night.
There are a lot of reasons sleep can be so hard to come by. Stress is a big one for me. If I’m worried about work, bills, or even something someone said earlier in the day, my brain won’t shut off at night. Anxiety and low moods also play a role — it’s like a loop where not sleeping makes you anxious, and being anxious makes it harder to sleep.
And then there are the little habits that don’t seem like a big deal but add up: scrolling on my phone in bed, going to sleep at random times, or not making my room cozy enough for rest. Over time, I realized these things were quietly fueling my insomnia.
8 Best Things to Do When You Can’t Sleep at Night
1. Create a Relaxing Bedtime Routine
One thing I’ve learned about myself is that my body responds well to signals. If I go from scrolling on my phone straight to turning off the lights, my mind doesn’t get the memo that it’s bedtime. But when I build a little ritual at night, it’s like I’m gently telling myself, “Okay, it’s time to slow down now.”
For me, reading is usually the first step. I’ll grab a book — nothing too heavy or intense — and let myself get lost in the story. There’s something about focusing on the words that pulls me away from the day’s stress. Sometimes I even notice my breathing slowing down without me trying. If the lights are dim and I’m curled up in a comfy spot, it feels like my whole body starts to settle.
Other nights, I’ll take a warm shower before bed. I love that moment when I step out, wrap myself in a towel, and feel my body cooling down — it makes me naturally sleepy. If I’m feeling fancy, I’ll drop a little lavender oil into the water or just rub some calming lotion on afterward. It’s like creating a mini spa at home, and it helps me shake off the noise of the day.
And then there’s music. I’ve got a playlist full of soft acoustic tracks and gentle nature sounds. Sometimes it’s rain falling, sometimes it’s ocean waves. I’ll let it play quietly in the background, and it feels like the room transforms into this peaceful little bubble.
When I string these small habits together, it’s not just about getting to sleep — it’s about creating a nightly rhythm that tells my mind and body, “You’re safe, you can rest now.”
Read Also: 18 Horrible Time-Wasting Activities You Should Eliminate
2. Limit Screen Time Before Bed
In today’s digital age, the use of screens has become an integral part of our daily routines. However, excessive screen time, especially before bedtime, can significantly interfere with quality sleep. The blue light emitted from phones, tablets, and computers can disrupt the natural circadian rhythm by inhibiting melatonin production, a hormone crucial for regulating sleep-wake cycles. Consequently, engaging with screens right before sleeping can lead to difficulties in falling asleep and reduced sleep quality.
I used to think scrolling through my phone was the best way to “wind down.” But I started noticing a pattern: the nights I stayed on my phone the longest were usually the nights I tossed and turned the most. The blue glow from my screen kept my brain alert, and the endless feed of videos or posts only stirred up more thoughts instead of quieting them.
Now, I try to give myself at least an hour of “no screens” before bed. It wasn’t easy at first — I’d reach for my phone out of habit. But once I replaced that time with reading, stretching, or just journaling, my nights started to feel calmer. It’s like my brain finally got the chance to power down along with the lights.
3. Try Deep Breathing Exercises
Deep breathing exercises serve as an effective method for managing stress and promoting relaxation, especially during sleepless nights. Engaging in these techniques can reduce anxiety and help calm a restless mind, creating an optimal environment for sleep.
One technique I love is the 4-7-8 method. I inhale deeply through my nose for four seconds, hold it for seven, and then slowly breathe out for eight. The first couple of rounds usually feel forced, but by the third or fourth, I notice my shoulders drop and my thoughts slow down. It’s like hitting a reset button for my nervous system.
Sometimes I’ll do diaphragmatic breathing instead — placing my hand on my stomach and really letting my belly rise and fall with each inhale and exhale. It feels grounding, and I can almost feel the tension leaving my body with every breath.
4. Create a Comfortable Sleep Environment
Creating a comfortable sleep environment is essential for enhancing sleep quality. The foundation of any restful space begins with a quality mattress. Investing in a mattress that suits your preferred sleeping position—whether it be firm or soft—can significantly enhance your overall comfort. A mattress that aligns with your body can alleviate pressure points, reducing tossing and turning during the night, which often disrupts sleep.
Equally important is the selection of an appropriate pillow. A pillow that provides proper support for your head and neck can help maintain spinal alignment, reducing the likelihood of waking up with discomfort or stiffness. It is advisable to consider pillows made from memory foam or latex, as these materials adapt to the contours of your head and neck, providing customizable support while you sleep.
5. Write in a Journal
Journaling has long been recognized as an effective tool for personal reflection and emotional expression. When it comes to managing restlessness at night, writing in a journal can serve several critical functions that promote relaxation and mental clarity. By documenting your thoughts and feelings before bed, you release pent-up worries that may otherwise keep you alert.
During the day, our minds may accumulate an array of concerns—ranging from the trivial to significant life events. This mental clutter can create a cascade of anxiety that hampers your ability to unwind in the evening. By taking the time to sit down with a pen and paper (or a digital device), you can channel your thoughts into written words, thereby creating a clearer mental space. This practice not only facilitates emotional release but also helps to articulate feelings that may be difficult to express verbally.
Read Also: 30 Best Journaling Ideas for Clarity on Your Path
6. Try Mindfulness or Meditation
Many individuals experience difficulty sleeping due to racing thoughts and stress. One effective method to calm the mind and enhance relaxation is the practice of mindfulness and meditation. These techniques emphasize being present in the moment, which helps in reducing anxiety and fosters a serene environment conducive to sleep. By incorporating mindfulness practices into your nightly routine, you create a mental space that encourages restful sleep.
To begin with mindfulness, set aside a few minutes each night to focus on your breath. Find a quiet spot and position yourself comfortably, whether sitting or lying down. Close your eyes and take deep, measured breaths, paying attention to the sensation of air filling your lungs and the rhythm of your exhalation. As thoughts arise, simply acknowledge them and gently redirect your focus back to your breathing. Practicing this technique regularly can help decrease the frequency of intrusive thoughts, making it easier to fall asleep.
Meditation can also offer significant benefits to those struggling with sleeplessness. Guided meditation is particularly useful for beginners. Many apps and online platforms offer free resources to help you get started. Choose a guided session that appeals to you, focusing on peaceful imagery or calming sounds. Allow the narrator’s voice to guide you into relaxation, gradually releasing tension from your body. This process can aid in shifting your mindset from a state of alertness to one of tranquility, preparing you for a restful night’s sleep.
7. Engage in Light Stretching
When faced with difficulty in sleeping at night, engaging in light stretching can offer a beneficial solution. Gentle stretching exercises serve not only to alleviate muscle tension but also to prepare the body for a more restful slumber. The act of stretching offers a moment of mindfulness, allowing individuals to focus on breathing and relaxation while gently easing any physical discomfort that may contribute to insomnia.
One effective routine includes starting with neck stretches, where one can slowly tilt the head to one side while holding the opposite shoulder down. This helps to relieve any tension built up during the day. Following this, a few shoulder rolls may be executed; simply rolling the shoulders forward and backward can promote relaxation in the upper body. It is important to perform these stretches gently to avoid any strain.
Next, consider incorporating a seated forward bend, which encourages relaxation through the hamstrings and lower back. While seated, reach your arms overhead, inhaling deeply, and as you exhale, lean forward gently, allowing the torso to relax over the legs. This stretch not only eases tension but also encourages deep, calming breaths. Also included in this routine could be some gentle twists while seated that assist in releasing lower back tension and promoting gradual relaxation throughout the body.
8. When to Seek Professional Help
Understanding when to seek professional help regarding sleep disturbances is crucial for maintaining overall health. Chronic insomnia, defined as difficulty falling asleep or staying asleep at least three times per week for three months, can significantly impact daily life. If you find yourself consistently unable to sleep, it may be time to consult a healthcare professional. Recognizing the signs of persistent sleep difficulties is essential, as they can indicate underlying health issues requiring intervention.
If you’re finding it almost impossible to fall asleep or stay asleep, and it’s happening consistently, that’s usually a sign it’s time to reach out for help. For me, the red flags were things like constant fatigue, snapping at people over little things, and struggling to focus at work. I could also feel it weighing on my mood, which only made everything worse.
A doctor or sleep specialist can do more than just tell you to “get more rest.” They can actually figure out whether it’s insomnia on its own or if something else — like stress, anxiety, or even another health condition — is at the root of it. Sometimes they’ll run sleep studies or ask you to track your patterns in a journal. It sounds a little intense, but it’s all about understanding what’s really going on.
Treatment can look different for everyone. Some people benefit from therapy like CBT-I (cognitive behavioral therapy for insomnia), others might need to adjust their habits, and in certain cases, medication is part of the plan. What I learned is that there isn’t a one-size-fits-all solution — but getting professional guidance is the step that can finally break the cycle.
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