What to Do in Bed When You Can't Sleep
Short answer
When you can’t sleep in bed, try calming techniques like deep breathing, progressive muscle relaxation, or gentle stretching to relax your body and mind. Avoid screens and stressful thoughts. If awake more than 20 minutes, get up for a quiet, low-stimulation activity before returning to bed. These steps help reset your body’s sleep readiness.
What Can Be Done to Relax Body and Mind While Lying Awake?
Relaxing both body and mind is the first step to invite sleep. Start by practicing slow, deep breathing: inhale quietly through the nose for a count of four, hold for four seconds, then exhale fully through the mouth for six seconds. Repeat this cycle 5–10 times. This method reduces tension and slows heart rate.
Another approach is progressive muscle relaxation. Tense a muscle group firmly but not painfully for five seconds, then slowly release the tension. Move systematically from feet, calves, thighs, abdomen, hands, arms, shoulders, neck, to face. This shifts focus from racing thoughts to physical sensations of release.
Using guided imagery can also calm the mind. Picture a soothing place like a quiet beach or a forest. Imagine the sounds, smells, and textures in as much detail as possible. This technique distracts from worries and helps create a mental environment conducive to sleep. For example, picture the gentle sound of waves and the warmth of the sun on your skin.
Signs that these methods are effective include feeling muscles soften, breath slow, and mental chatter quieting. Stick with these for 10–15 minutes before changing tactics.
Should Screens Be Avoided and What Are Better Alternatives?
Avoid using phones, tablets, or computers in bed when unable to sleep. Their blue light suppresses melatonin, the hormone that helps regulate sleep cycles. Instead, select activities that minimize brain stimulation.
Reading a physical book or magazine under a soft, warm light can be helpful. Choose calming content like poetry, light fiction, or familiar stories. Avoid gripping thrillers, complicated nonfiction, or emotionally charged materials, which can increase alertness.
Keep reading sessions short—under 15 minutes—and stop as soon as drowsiness appears. Avoid checking the clock during this time to prevent anxiety about sleep loss. For example, place a clock out of direct view or turn it face down.
If reading increases mental activity or restlessness, close the book and switch to relaxation techniques such as breathing exercises or visualization.
What Quiet Activities Can Be Done Outside of Bed to Reset Sleepiness?
If unable to fall asleep after about 20 minutes, getting out of bed briefly can help. Choose quiet, low-energy activities that do not involve screens or bright lights. Examples include:
- Folding laundry slowly and deliberately.
- Writing in a journal about positive moments from the day or listing things to be grateful for.
- Organizing a small drawer or tidying a shelf mindfully.
- Caring for houseplants, such as gently wiping leaves or watering.
Keep the room dimly lit with a small lamp or nightlight to avoid signaling wakefulness to the brain. Avoid activities requiring intense focus or physical effort.
After 10–15 minutes, return to bed once sleepiness returns. Signs this works include feeling calmer, less frustrated, and noticing natural drowsiness. This practice helps break the cycle of associating the bed with alertness or frustration.
How Can Breathing Techniques Promote Sleep?
Breathing exercises reduce stress and prepare the body for rest. The 4-7-8 breathing technique is effective for many:
- Breathe in quietly through the nose for 4 seconds.
- Hold the breath gently for 7 seconds.
- Exhale fully and audibly through the mouth for 8 seconds.
Repeat this cycle 3–4 times. This slows heart rate and promotes relaxation.
Another method is diaphragmatic breathing: place one hand on the stomach and breathe so the belly rises, then exhale slowly. Aim for 6–8 breaths per minute. This activates the parasympathetic nervous system, which calms the body.
Try to focus attention fully on the breath’s rhythm. If the mind wanders, gently bring it back without judgment. Notice if muscles soften and tension melts away during practice.
Can Gentle Stretching or Yoga Help When Unable to Sleep?
Gentle stretching helps release physical tension that interferes with sleep. Choose slow, controlled movements to prevent stimulation. Examples include:
- Neck rolls: rotate the head slowly in circles 3–5 times each way.
- Shoulder shrugs: lift shoulders up toward ears, hold 3 seconds, then lower slowly.
- Knee-to-chest stretch: lying on the back, pull one knee toward the chest, hold for 15–20 seconds; switch legs.
- Ankle circles: lift feet slightly and rotate ankles slowly in both directions.
Avoid fast or vigorous stretches that increase heart rate or alertness. Perform each stretch with mindful attention to sensations of release and relaxation. Signs that stretching works include feeling looser muscles and decreased physical tension.
How Can Mindfulness or Meditation Be Used to Quiet the Mind?
Mindfulness and meditation can reduce racing thoughts and mental restlessness. A simple mindfulness exercise is to focus attention on physical sensations, such as the feeling of the mattress beneath you or the rhythm of your breathing.
When thoughts arise, notice them without judgment and imagine them drifting away like clouds. Gently bring your attention back to breath or body sensations.
Guided sleep meditations, available on many apps or recordings, lead you through calming visualizations and body scans. Even 5–10 minutes can help reduce stress and promote sleepiness.
Indicators that mindfulness is helping include a quieter mind, less anxiety, and a sensation of calm spreading through the body.
Can Listening to Music or Background Sounds Help Sleep?
Soft, repetitive sounds can create a calming environment by masking disruptive noise. Suitable options include:
- White noise machines or apps that play steady sounds.
- Nature sounds such as rainfall, ocean waves, or gentle wind.
- Quiet instrumental music without lyrics or sudden changes.
Set volume low and use a timer to avoid playback all night. Avoid sudden or jarring sounds that could increase alertness.
If these sounds help mask distractions and promote relaxation, continue use. If they cause irritation or wakefulness, try other methods such as silence or earplugs.
When Is It Best to Get Out of Bed If Sleep Won’t Come?
To avoid associating bed with wakefulness, the following guideline is useful:
| Time Awake in Bed | Recommended Response |
|---|---|
| Less than 20 min | Continue relaxation techniques calmly in bed. |
| More than 20 min | Get up and engage in quiet, dimly lit activity outside bed. |
Getting up quietly, avoiding bright lights and screens, and returning when sleepy helps rebuild the bed-sleep connection. Signs that this is beneficial include reduced frustration and increased drowsiness upon returning to bed.
What Should Be Avoided in Bed When Struggling to Sleep?
Certain behaviors make falling asleep harder:
- Checking the clock repeatedly, which heightens anxiety. Try covering the clock or turning it away.
- Using phones, tablets, or watching TV that emit blue light and stimulate the brain.
- Eating heavy, spicy, or sugary snacks late at night.
- Forcing sleep or worrying excessively about being awake.
- Starting stressful conversations or mentally rehearsing problems.
Instead, focus on calming, low-stimulation activities and relaxation techniques.
What Evening Habits Can Reduce Nighttime Wakefulness?
Taking steps before bedtime can improve sleep continuity:
- Set a consistent bedtime and wake time daily, even on weekends.
- Dim lights an hour before sleeping to encourage melatonin production.
- Avoid caffeine or nicotine for at least 4–6 hours before bed.
- Limit alcohol intake; it may cause fragmented sleep.
- Keep the bedroom cool, quiet, and dark with comfortable bedding.
- Develop a relaxing pre-sleep ritual such as reading, meditation, or gentle stretching.
These habits signal the body and brain to prepare for sleep and reduce nighttime disruptions.
For more ideas, see What to Do When You're Lying in Bed and Can't Sleep and How to Relax When You Can't Sleep.
Frequently asked questions
Can listening to podcasts or audiobooks help when sleep won’t come?
Calm, familiar, and non-stimulating content may help, especially if played quietly with a timer. Avoid suspenseful or emotionally charged shows, which can increase alertness.
How long is it normal to lie awake without sleeping?
Brief wakefulness is common. If unable to sleep for more than 20 minutes regularly, adjusting sleep habits or consulting a healthcare professional is advisable.
Does exercising before bed affect ability to sleep?
Vigorous exercise close to bedtime can increase alertness and delay sleep onset. Aim to finish exercise at least 2–3 hours before bed and focus on relaxing activities in the evening.
What if waking during the night makes falling back asleep hard?
Use the same strategies as when initially unable to sleep: deep breathing, mindfulness, or getting out of bed briefly for a quiet activity until drowsy.
When should professional help be sought for sleep problems?
If sleep difficulties persist for several weeks, cause daytime impairment, or include symptoms like loud snoring or restless legs, consult a healthcare provider for evaluation.