Can't Sleep? 10 Tips to Fall Asleep More Easily
Can't sleep even though you're tired? Read why it happens, which 10 tips can help and when it's better to see your doctor.
- Updated
- 9 min read
You're lying in bed, you're tired, and still it just won't happen: not being able to sleep is incredibly frustrating. You toss and turn, check the clock and work out how many hours you have left. The more you want it, the more awake you get.
The good news: almost everyone struggles now and then, and there are simple things that can help. In this article you'll read why you sometimes can't sleep, 10 practical tips to fall asleep more easily, what to do when you're awake at 3 a.m. and when it's best to talk to your doctor.
In short
- Overthinking, stress, screens, an irregular rhythm and caffeine or alcohol are common reasons why you can't sleep.
- Sleeping better often starts with small things: fixed times, a calm evening ritual, less light and a cool, dark bedroom.
- Been awake for more than about fifteen minutes? Get up for a bit and do something calm instead of tossing and turning.
- Breathing, writing down your thoughts and holding something soft and weighted can help you unwind. They're aids, not a treatment.
- Has poor sleep lasted more than a few weeks, or are you very tired during the day? Talk to your doctor.
Why can't you sleep sometimes?
Sleep comes when body and mind both settle down. If one of the two is still switched "on", you stay awake. These are the reasons people mention most often.
- Overthinking. As soon as it gets quiet, the thoughts arrive: what's on tomorrow, what went wrong today. Your mind just keeps spinning.
- Stress and tension. A busy period, work or worries at home keep your body in standby mode. Read more about finding calm during stress and tension.
- Screens. A phone or tablet right before bed keeps your brain busy. The bright light and all the stimulation make it harder to switch off.
- An irregular rhythm. If you often change your wake-up and bedtimes, or sleep in much later at the weekend, your body doesn't really know when it's time to sleep.
- Caffeine and alcohol. Coffee, tea, cola and energy drinks can keep you awake until late in the afternoon or evening. Alcohol may make you sleepy, but many people sleep more restlessly because of it.
10 tips to fall asleep more easily
1. Keep a regular rhythm
Go to bed at about the same time and get up at the same time too, even at the weekend. Your body gets used to a rhythm and starts to feel sleepy by itself when bedtime is near.
2. Create a fixed evening ritual
Give your body and mind an hour to wind down. Do the same things in the same order every evening: brush your teeth, a cup of herbal tea, a few pages of a book. The repetition tells your body the day is over. It works just as well for children, see an evening routine for your child.
3. Dim the lights and put screens away
Switch off a few lamps in the evening and choose soft, warm light. Put your phone, laptop and tablet away an hour before bed. Can't manage that completely? Then turn the brightness down and don't watch or read anything exciting or stressful.
4. Make your bedroom a nice place to be
Most people sleep better in a dark, quiet and cool room. Many people find a temperature of around 16 to 18 degrees pleasant. Get blackout curtains or a sleep mask, and a mattress and pillow you're comfortable on. Try to use your bed only for sleeping, not for working or watching series.
5. Don't keep tossing and turning: get up for a bit
Don't keep tossing and turning in bed. If you're still awake after about fifteen minutes, get up for a moment. Sit in another room with soft light and do something calm, like reading a book, listening to gentle music or stretching a little. Go back to bed as soon as you feel sleepy. That way your mind learns that bed is a place to sleep and not to worry.
Don't keep tossing and turning in bed.
6. Calm breathing
Slow breathing helps many people relax. Try box breathing: breathe in through your nose for 4 counts, hold for 4, breathe out for 4 and wait 4 counts before you breathe in again. Another well-known exercise is 4-7-8 breathing: in for 4, hold for 7, slowly out for 8. Do this for four or five rounds and stop if you feel dizzy. You'll find more exercises in relaxation exercises for at home.
7. Relax your body step by step
Briefly tense your muscles one by one and then let go. Start at your feet and work up to your legs, stomach, hands, shoulders and face. When you focus on your body, you have less attention left for your thoughts. Grounding exercises can also help bring your attention back to the here and now. Prefer to do this guided? Try a body scan meditation.
8. Write down your thoughts
Is your head full? Put a notepad next to your bed or write down what's on your mind half an hour before bedtime. Add a short list of what you're going to do tomorrow. What's on paper, you no longer have to remember. You'll find more ideas in clearing your head.
9. Watch caffeine, alcohol and food
Drink coffee, cola and energy drinks only in the morning and early afternoon. Don't eat too heavily in the evening and don't drink too much alcohol. A big meal or a full bladder just before bed can also keep you awake.
10. Hold something soft and weighted
Many people like having something with weight in their arms when they want to relax. A soft plush with some weight feels like a calm, firm hug. A Hugsback weighs 2 kg, is approx. 45 cm tall and has fine glass beads distributed throughout its body. It can be a pleasant part of your evening ritual, but it doesn't work for everyone and it is not a treatment for sleep problems. Read more in a sleep plush for adults.
What do you do when you're awake at 3 a.m.?
It's a familiar moment: you wake up in the middle of the night and your mind immediately starts spinning. Everything seems bigger and worse than in the daytime. Try these steps.
- Don't look at the clock. Counting how many hours you have left only makes you more tense. Turn the alarm clock around.
- Stay calm and keep your eyes closed. Resting alone is already good for your body, even if you're not sleeping.
- Breathe calmly. Use one of the exercises from tip 6.
- Get up if it doesn't work. After about fifteen minutes of lying awake, walk to another room and do something boring and calm, with soft light.
- Write down what's on your mind. Then you don't have to hold on to it all night.
A bad night is annoying, but not dangerous. Your body usually recovers by itself, even if you sleep less once in a while.
Do you often wake up and then struggle to fall asleep again? Read more about waking up in the night and what you can do in each situation.
A bad night is annoying, but not dangerous.
Sleeping better: what can you do during the day?
Sleeping better doesn't only start when you're in bed. What you do during the day counts too.
- Get outside for a bit. Morning daylight and a walk help your body tell day and night apart.
- Move regularly. Moving a little during the day can help. Don't do a heavy workout right before bed.
- Take breaks. If you rush around all day, it's harder to switch off in the evening. A few moments of rest in between help. You'll find ideas in self-care tips for moments of rest.
When should you see your doctor?
An occasional bad night is part of life. Make an appointment with your doctor if:
- you've been sleeping badly for longer than a few weeks;
- you're very tired during the day, have trouble staying awake or can't concentrate well;
- you feel low or anxious;
- you snore a lot, stop breathing at times or often wake up with a dry mouth or headache;
A doctor can look with you at the cause and what fits. A weighted plush can be a nice aid, but it doesn't replace a doctor's advice.
Frequently asked questions
Why can't I sleep when I'm tired?
Being tired and being sleepy aren't the same thing. Your body can be tired while your mind is still busy with worries, planning or the day's stimulation. Screen light, caffeine or an irregular rhythm can play a part too. Winding down calmly in the hours before bedtime often helps.
How do you fall asleep quickly?
There's no guarantee of falling asleep quickly, and forcing it tends to backfire. What can help: a regular rhythm, a calm evening ritual, a dark and cool room, calm breathing and writing down your thoughts. Try them for a few weeks to find out what suits you.
What can you do if you wake up in the middle of the night?
Don't look at the clock, breathe calmly and don't toss and turn for too long. If you're still awake after about fifteen minutes, get up for a bit and do something calm in soft light. Go back to bed when you feel sleepy again.
Does a weighted stuffed animal help if you can't sleep?
Many people find a heavy plush soothing and take it along in their evening ritual. It is not a treatment and doesn't work for everyone. Use it voluntarily and never put it over your face or neck. You can read more about safety in is a weighted stuffed animal safe?
How long is poor sleep still normal?
A few bad nights during a busy or tense period are common. If it lasts longer than a few weeks, or you notice you're not functioning well during the day, talk to your doctor.
In conclusion
Not being able to sleep feels lonely, but you're not on your own. Small changes, like a regular rhythm, less light and a calm evening ritual, can already make a big difference. Would you like to add something soft and weighted? Then take a look at our 2 kg weighted stuffed animals: the plush toy that hugs you back, even when it's quiet at night.
