How to Sleep If You Can't

Everyone · How-to · Updated October 1, 2026 · LearnLife Editorial

What do you need before starting to try to sleep?

Before you start trying to fall asleep, it’s crucial to set the stage for rest by arranging your environment and habits to promote relaxation. First, ensure your bedroom is cool, ideally between 60 and 67 degrees Fahrenheit. This temperature range helps lower your body temperature, signaling your brain it’s time to sleep. Use blackout curtains to darken the room completely or use an eye mask to block out light, which can suppress melatonin, the sleep hormone. Reduce noise distractions with earplugs or a white noise machine, such as a fan or a sound app playing gentle rain or ocean waves.

Prepare your bedding so it’s comfortable and supportive—your mattress and pillows should suit your preferred sleep position. Avoid clutter or work-related items in your sleep space to signal to your brain that this room is for rest, not activity. Set your phone and other electronics to “Do Not Disturb” or keep them in another room to prevent blue light interference and notifications that disrupt sleep.

Prepare your body by avoiding caffeine and nicotine at least 4-6 hours before bedtime, as both are stimulants. Limit alcohol intake as it fragments sleep later in the night. Consider light, healthy snacks if hungry—foods with sleep-promoting nutrients like magnesium (e.g., almonds) or tryptophan (e.g., turkey) can help, but avoid heavy or spicy meals close to bedtime to prevent discomfort.

If your mind tends to race, keep a notebook next to your bed to jot down any persistent thoughts or worries so you can set them aside, clearing your head for sleep. Having these basics ready creates a foundation that improves your ability to fall asleep.

What are the step-by-step actions to help you fall asleep when you can't?

Follow these steps deliberately, understanding why each supports sleep:

1. Stick to a consistent schedule: Go to bed and wake up at the same time every day, even on weekends. This regularity trains your internal clock to recognize when it’s time to wind down or wake up.
2. Limit screen time 30-60 minutes before bed: The blue light emitted from phones, tablets, and computers suppresses melatonin production, making it harder to feel sleepy. Instead, try reading a physical book or listening to calming music.
3. Create a relaxing pre-sleep routine: Activities such as gentle stretching, reading, or taking a warm (not hot) bath can signal your body to slow down. Avoid stimulating activities like heavy exercise or intense discussions right before bed.
4. Practice deep breathing techniques like the 4-7-8 method: Breathe in quietly through your nose for 4 seconds, hold the breath for 7 seconds, then exhale slowly through your mouth for 8 seconds. Repeat this cycle four times. This helps lower your heart rate and signals your nervous system to relax.
5. Avoid watching the clock: Frequently checking the time can increase anxiety about not sleeping. Turn your clock face away or put it out of reach.
6. If you don’t fall asleep within 20 minutes, get out of bed: Move to a dimly lit, quiet room and do something relaxing, like reading or listening to soft music, until you feel sleepy again. Return to bed only when tired to keep the bed associated with sleep.
7. Use your bed only for sleep and intimacy: Avoid working, watching TV, or eating in bed. This mental association strengthens your brain’s link between your bed and sleep.
8. Limit daytime napping: If you nap, keep it short—around 20-30 minutes—and ideally before mid-afternoon. Longer or late naps can make it harder to fall asleep at night.

For example, if you normally struggle to fall asleep until 2 a.m., try going to bed at 10 p.m. consistently while avoiding all screens after 9 p.m., using deep breathing exercises to calm your mind, and only returning to bed when you feel sleepy. This routine should gradually shift your sleep time earlier.

How can you tell if these steps are working?

You can assess the effectiveness of these strategies by monitoring your sleep patterns and how you feel during the day. Signs that they are working include:

• Falling asleep within 20 to 30 minutes of going to bed, rather than lying awake for an hour or more.
• Waking up fewer times during the night or being able to fall back asleep quickly if you do wake.
• Feeling refreshed and alert the following morning without reliance on caffeine or stimulants.
• Experiencing a steady or improved mood, energy, and concentration during the day.
• Noticing decreased anxiety or racing thoughts at bedtime.

Keep a simple sleep diary to record your bedtime, wake time, how long it took to fall asleep, any nighttime awakenings, and how rested you feel the next day. This can help you see trends and confirm that the routine is helping.

What should you do if these steps don’t help you fall asleep?

If you consistently follow these steps for several weeks and still struggle with falling or staying asleep, consider the following actions:

• Re-examine your sleep environment for distractions such as light leaks, noise, or uncomfortable bedding.
• Check your diet and caffeine consumption again; even afternoon coffee can disrupt nighttime sleep.
• Manage stress through mindfulness meditation, journaling, or talking to a trusted adult or counselor.
• Avoid alcohol as a sleep aid; though it might make you sleepy initially, it often causes fragmented sleep.
• Speak with a healthcare professional if insomnia lasts longer than three weeks or impacts your daytime functioning. They can evaluate for underlying causes like anxiety, depression, chronic pain, or sleep disorders such as sleep apnea or restless leg syndrome.
• If you notice symptoms such as loud snoring, choking, gasping during sleep, or excessive daytime sleepiness, ask your doctor about sleep apnea testing.
• Avoid over-the-counter sleep aids or herbal supplements without doctor supervision, as some can cause dependence or side effects.
• Consider cognitive behavioral therapy for insomnia (CBT-I), a structured program that helps change thoughts and behaviors interfering with sleep.

If worry about sleep continues to keep you awake, remind yourself that lying quietly in bed is still rest, and the body can recover even without deep sleep.

How can you adapt these sleep strategies for different groups of people?

Sleep needs and challenges differ across life stages and lifestyles. Here’s how to adjust strategies for common groups:

• Shift workers or those with irregular schedules: Try to keep your sleep times as regular as possible on workdays and days off. Use blackout curtains to simulate nighttime during daytime sleep, and incorporate white noise to mask daytime sounds. Avoid caffeine during the last part of your shift.
• Parents of young children: Sharing calming bedtime routines with your child can help both parent and child settle. When possible, take turns with a partner for nighttime duties to allow some uninterrupted sleep. Use brief relaxation techniques after nighttime awakenings to help you fall back asleep.
• Older adults: Natural changes in sleep patterns may cause earlier waking or lighter sleep. Engage in gentle daytime exercise like walking or stretching to improve sleep quality. Avoid napping late in the day and maintain consistent bed and wake times.
• Teenagers: Their biological clock shifts later, making early bedtimes difficult. Encourage limiting screen time an hour before bed and establish relaxing pre-sleep routines like reading or listening to music. Promote physical activity during the day and limit caffeine.
• People with anxiety or depression: Combine relaxation techniques with counseling or therapy to address underlying causes. Avoid stimulating activities or stressful thoughts before bedtime. Mindfulness meditation can be particularly helpful.

Tailoring sleep habits to your unique needs and schedule increases their effectiveness and sustainability.

What additional tips can improve your sleep quality?

Besides the main steps, these added tips can further support restful sleep:

• Keep a sleep-friendly bedroom by controlling noise, temperature, and light. For example, use a fan to provide white noise and a cool breeze.
• Try aromatherapy with scents like lavender or chamomile, which some find calming.
• Avoid vigorous exercise within three hours of bedtime; lighter activities like yoga or stretching are better.
• Limit fluid intake in the late evening to reduce nighttime bathroom trips.
• Maintain a balanced diet rich in fruits, vegetables, whole grains, and lean protein. Nutrients like magnesium and B vitamins support sleep.
• Avoid smoking or nicotine close to bedtime, as they act as stimulants.
• Practice mindfulness or meditation apps designed for sleep to help quiet your mind.
• If you wake in the night, avoid turning on bright lights or engaging with screens.

For more ideas on what to do when you can’t sleep, see articles like What to Do in Bed When You Can't Sleep and How to Relax When You Can't Sleep.

Frequently asked questions

How long should I try these techniques before expecting results?

Give yourself at least one to two weeks of consistent practice, as your body needs time to adjust its internal clock and form new habits.

Can daytime naps help if I have trouble sleeping at night?

Limit naps to 20-30 minutes and take them before mid-afternoon to avoid interfering with nighttime sleep.

What should I do if I wake up in the middle of the night and cannot fall back asleep?

Use relaxation techniques like deep breathing or the 4-7-8 method. If still awake after 20 minutes, get out of bed and do a quiet, low-light activity until you feel sleepy.

Are over-the-counter sleep aids safe to use regularly?

Regular use is not recommended without medical advice, as some can cause dependence or mask underlying problems.

How does anxiety affect sleep, and how can I manage it at bedtime?

Anxiety increases alertness and racing thoughts, making it harder to relax. Focus on calming routines, mindfulness, and consider professional support if anxiety is severe.

When is it time to see a doctor about sleep problems?

Consult a healthcare professional if sleep difficulties last longer than a few weeks, cause daytime problems, or if you experience symptoms like loud snoring or gasping during sleep.