What To Do When You Can't Sleep

Pre-Bedtime Tips to Help Fall Asleep Quickly · Wind down for at least half an hour before bedtime. · Disconnect from close-range electronic ... Opensinanewwindow Share: Home /SleepDisorders /Insomnia /TreatmentsforInsomnia /WhatToDoWhenYouCan’tSleep WhatToDoWhenYouCan’tSleep UpdatedAugust11,2022 Writtenby EricSuni,StaffWriter MedicallyReviewedby Dr.AbhinavSingh,SleepPhysician FactChecked Ourteamofwriters,editors,andmedicalexpertsrigorouslyevaluateseacharticletoensuretheinformationisaccurateandexclusivelycitesreputablesources.LearnMore Weregularlyassesshowthecontentinthisarticlealignswithcurrentscientificliteratureandexpertrecommendationsinordertoprovidethemostup-to-dateresearch. Sleepfoundation.orgisreader-supported.Wemayearnacommissionthroughproductspurchasedusinglinksonthispage.Learnmoreaboutourprocesshere Ifyou’reoneofthemillionsofAmericanswhostrugglewithinsomnia,youmayfindyourmindracingandyourbodytossingandturningwhenyoujustwanttobeasleep. Withtherightapproach,youcanreliablyfallasleepwithinamatterofminutes.Oneofthekeystosmoothlyfallingasleepisrelaxation.Researchshowsthattherelaxationresponseisaphysiologicalprocessthatpositivelyaffectsboththemindandbody. Byreducingstressandanxiety,therelaxationresponsecanenableyoutopeacefullydriftofftosleep.Ourstep-by-stepguidesofferprovenrelaxationmethodsthatmayhelpwithinsomniaandothersleepproblems. Expertsemphasizethatitcantaketimetomasterthesetechniques,butthepracticepaysoff.Evenbetter,thesemethodsarecustomizable,soyoucanadjustthemovertimetomakethemworkforyou. TheFourKeyElementstoCultivatingRelaxation Forthousandsofyears,relaxationhasbeenacentralfocusofspiritualandculturalpractices,enablingasenseofcalmandconnectionwithoneselfandthesurroundingworld. Onlyinrecentdecades,though,havemeditativepracticesforrelaxationbecomeafocusofscientificresearch,whichhascometoidentifyfourkeyelementsforfosteringtherelaxationresponse. Aquietenvironment.Quietdoesnothavetomeancompletelysilent.Calmingsoundsormusiccanbebeneficial.Loud,abrasivesoundsornoisesshouldbeavoided. Afocusofattention.Aword,phrase,mantra,breathingpattern,ormentalimagecanallbeusedtodrawyourattentionandreducethinkingaboutexternalconcerns. Apassiveattitude.Acceptingthatit’snormalforyourmindtowanderallowsyoutoremainat-easeanddrawyourfocusbacktotheobjectofyourattention. Acomfortableposition.Findingacozyplacetorelaxiscritical.Naturally,whenrelaxingtofallasleep,therecommendedpositionislyinginbed. Acomfortablemattress.Findingthebestmattressforyoursleeppositionandbodytypecanbeinstrumentalinagoodnight’srest. Allofthefollowingmethodsarewaysofachievingthesecoreelementssothatyoucancalmlyfallasleep.Keepingthesebasicsinmindempowersyoutoadjustthesemethodstosuityourpreferences.     FallingAsleepWithRelaxationTechniques Onceyou’relyingcomfortablyinbed,tryoneofthesetechniquestoputyourselfateaseandsettlegentlyintosleep. ControlledBreathing WhyItWorks: Aseriesofslow,deepbreathscanenableasenseofcalm.Thismethod,alsoknownaspranayamicbreathing,isbelievedtohelpreducestressinthenervoussystemandmaypreparethebrainforsleepbyreducingexcitatorystimulus. HowtoDoIt: Option1:CountingBreaths Inhaleslowlyandgentlythroughyournose. Exhaleslowlyandgentlythroughyourmouth. Countup.Youcancounteachbreathoreachcycleofinhalationandexhalation,whichevercomesmorenaturallytoyou. Option2:Dr.AndrewWeil’s4-7-8Method Placethetipofyourtongueneartheridgebehindyourfronttwoteethandholditinthislocationthroughoutthebreathingexercise. Withyourmouthclosed,slowlyinhalethroughyournosewhilecountingtofour. Holdyourbreathwhilecountingtoseven. Openyourmouthandexhalewhilecountingtoeight.Becauseofthelocationofyourtongue,exhalationshouldcauseawhooshingsound. Repeatthis4-7-8cyclethreemoretimes. WhoIt’sGreatFor: Controlledbreathingisexcellentforpeoplejustgettingstartedwithrelaxationtechniquesorwhohavedifficultyusingotherobjectsoffocuslikeimageryormantras. MeditationandMindfulness WhyItWorks: Mindfulnessiscenteredaroundslow,steadybreathingandanon-judgmentalfocusonthepresentmoment.Byreducinganxietyandrumination,ithasbeenfoundtohavesweepinghealthbenefits,includinganabilitytohelpreduceinsomnia. HowtoDoIt:  Therearemanyvariationsofmindfulnessmeditationfordifferentsituations.Oneeasytousestyleisthebodyscanmeditation. Focusonslowlyinhalingandexhalingatacomfortablepace. Noticethepositionofyourbodyonthebed. Noticeanysensations,goodorbad,inyourlegsandfeet.Letyourlegsbesoft. Continuethe“bodyscan,”observing,fromyourlegsuptoyourhead,eachregionofyourbodyanditssensations.Thegoalistostaypresentandobserveyourbodywithoutjudgingorreactingandthenlettingeachpartofyourbodyrelax. Afterscanningeachpartofyourbody,reflectonyourbodyasawholeandallowittorelax. ThisversionisadaptedfromUC-Berkeley’sGreaterGoodinAction(GGIA)programthatoffersaudiorecordingsforthisandothermindfulnessmeditations. WhoIt’sGreatFor:  Anyonecanmeditate,includingwithmindfulnessmeditation,butitcantakemorepracticetogetusedto.Asaresult,itusuallyworksbestforpeoplewhocandevoteatleastfiveminutesperdaytoincreasetheircomfortwithit. ProgressiveMuscleRelaxation WhyItWorks: Progressivemusclerelaxation(PMR)createsacalmingeffectbygraduallytighteningandreleasingmusclesthroughoutthebodyinconjunctionwithcontrolledbreathing. HowtoDoIt: Withyoureyesclosed,slowlybreatheinandout. Startingwithyourface,tenseyourmuscles(lips,eyes,jaw)for10seconds,thenreleaseyourmusclesandbreathedeeplyinandoutforseveralseconds. Tenseyourshouldersfor10secondsandthenrelaxandbreathe. Continuetensingandrelaxingthefollowingbodyparts,skippinganyareawheretensingthemusclescausespain: Shoulders Upperarms Lowerarmsandhands Back Stomach Buttocks Hamstrings Calves Feet Whoit’sGreatFor:  StudieshavefoundthatPMRcanhelppeoplewithinsomnia,andwhendonecarefully,maybebeneficialforpeoplewhoarebotheredbyarthritisorotherformsofphysicalpain.PMRisnotrecommendedforpeoplewithuncontrolledcardiovascularproblems. Imagery WhyItWorks:  Visualizingapeacefulimagefromyourpastandallofitsdetailsengagesyourattentioninordertopromoterelaxation. HowtoDoIt:  Withyoureyesclosedandinacomfortableposition,thinkaboutaplaceorexperienceinyourpastthatfeelsrelaxing,suchasaquietnaturalsetting. Whileslowlybreathinginandout,reflectonthedetailsofthissettingandhowitlooks. Continuefocusingonthisimagebyaddingdetailsrelatingtoyourothersenses(smell,sound,taste,touch)andexperiencingthecalmnessofthismentalimagery. Whoit’sGreatFor: Visualthinkerswhoeasilyrecallpastscenesrepletewithdetailsareideallysuitedtousingimageryaspartoftheirbedtimerelaxation. AreThereDownsidestoRelaxationTechniques? Negativeconsequencesarerareforrelaxationtechniques,butasmallnumberofpeoplefindthattheycanprovokeanxiety.Anyonewithconcernsabouttryingthesemethodsshouldtalkwiththeirdoctorforspecificadvicebeforegettingstarted. WhattoDoAboutMindWandering Evenexpertsinmeditationfindthattheirmindscanwanderduringtheserelaxationtechniques,sodon’tworryifithappenstoyou.Instead,staycalm,keepbreathingslowly,andtrytobringyourmindbacktothemainfocusofattention. WhatIfIStillCan’tFallAsleep? Ifyougetintobedandcannotfallasleepafter20minutes,getup,gotoanotherpartofyourhouse,anddosomethingsoothing,suchasreadingorlisteningtoquietmusic. Lyingawakeinbedfortoolongcancreateanunhealthymentalconnectionbetweenyoursleepingenvironmentandwakefulness.Instead,youwantyourbedtoconjurethoughtsandfeelingsconducivetosleep.     Pre-BedtimeTipstoHelpFallAsleepQuickly Beforeyouactuallygetintobed,afewsimpletipscanhelpmakesureyourmindandbodyarepreparedtofallasleepeasily: Winddownforatleasthalfanhourbeforebedtime.Reading,lightstretching,andotherrelaxingactivitiesareidealduringthistime. Disconnectfromclose-rangeelectronicdeviceslikelaptops,phones,andtabletsbecausetheycanstimulatethebrainandmakeithardertofallasleep. Dimthelightstohelpyoureyesrelax,andmakesureyou’reincomfortableclothing. Makesureyourbedroomissettoapleasanttemperature.Thecoolerthebetter. Consideracalmingscent,likelavenderessentialoils,thatcangenerateacalmingeffect. Avoidbigmeals,spicyfoods,caffeine,andalcoholinthelead-uptobedtime. Big-PictureTipstoFallAsleepEasily Beyondtheimmediaterun-uptobedtime,incorporatingfundamentalsleeptipscanaidinfallingasleepandpreventserioussleepingproblems. Followaconsistentsleepschedulewiththesamewake-uptimeeveryday,includingonweekends.Thishelpsfine-tuneandentrainyourinternalclockformoreregularsleep. Maketimeforphysicalactivity.Regularexercisebenefitsthebodyinmanyways,andfacilitatingbettersleepisoneofthem. Ifyouhaveahardtimesleeping,startkeepingasleepdiarytoidentifytrendsthatcouldbethrowingoffyournightlyrest. Seeadoctor.Ifyoursleepingproblemsaresevere,long-term,orworsening,it’simportanttoseeadoctorwhocanworkwithyoutotrytoidentifyacauseandrecommendoptimaltreatment. Wasthisarticlehelpful? YesNo AboutOurEditorialTeam EricSuni StaffWriter EricSunihasoveradecadeofexperienceasasciencewriterandwaspreviouslyaninformationspecialistfortheNationalCancerInstitute. Dr.AbhinavSingh SleepPhysician MD Dr.SinghistheMedicalDirectoroftheIndianaSleepCenter.Hisresearchandclinicalpracticefocusesontheentiremyriadofsleepdisorders. Share: References +17 Sources 1. NationalCenterforComplementaryandIntegrativeHealth.(2016,May).RelaxationTechniquesforHealth.RetrievedJune11,2020,from https://www.nccih.nih.gov/health/relaxation-techniques-for-health 2. A.D.A.M.MedicalEncyclopedia[Internet].Atlanta(GA):A.D.A.M.,Inc.;c1997-2019.Relaxationtechniquesforstress.UpdatedMarch31,2020..RetrievedJune11,2020.Availablefrom: https://medlineplus.gov/ency/patientinstructions/000874.htm 3. Lichstein,K.,Taylor,D.,McCrae,C.,&Thomas,S.(2010).RelaxationforInsomnia.InM.Aloia,B.Kuhn,&M.L.Perlis(Eds.),BehavioralTreatmentsforSleepDisorders:AComprehensivePrimerofBehavioralSleepMedicineInterventions(PracticalResourcesfortheMentalHealthProfessional)(1sted.,pp.45–54).Retrievedfrom https://www.med.upenn.edu/cbti/assets/user-content/documents/Lichstein_RelaxationforInsomnia-BTSD.pdf 4. Jerath,R.,Edry,J.W.,Barnes,V.A.,&Jerath,V.(2006).Physiologyoflongpranayamicbreathing:Neuralrespiratoryelementsmayprovideamechanismthatexplainshowslowdeepbreathingshiftstheautonomicnervoussystem.MedicalHypotheses,67(3),566–571. https://www.sciencedirect.com/science/article/abs/pii/S0306987706001666 5. Jerath,R.,Beveridge,C.,&Barnes,V.A.(2019).Self-RegulationofBreathingasanAdjunctiveTreatmentofInsomnia.Frontiersinpsychiatry,9,780. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361823/ 6. WEIL.(2016,May).ThreeBreathingExercisesandTechniques.RetrievedJune11,2020,from https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/ 7. NationalInstitutesofHealth.(2012,January).MindfulnessMatters.RetrievedJune11,2020,from https://newsinhealth.nih.gov/2012/01/mindfulness-matters 8. Ong,J.andSholtes,D.(2010),Amindfulness‐basedapproachtothetreatmentofinsomnia.J.Clin.Psychol.,66:1175-1184. https://onlinelibrary.wiley.com/doi/abs/10.1002/jclp.20736 9. GreaterGoodinAction.BodyScanMeditation.RetrievedJune11,2020from https://ggia.berkeley.edu/practice/body_scan_meditation 10. GreaterGoodinAction.DiscoverNewPractices.RetrievedJune11,2020from https://ggia.berkeley.edu/#filters=mindfulness. 11. HealthwiseStaff.StressManagement:DoingProgressiveMuscleRelaxation.UniversityofMichiganMedicineHealthLibrary.UpdatedDecember15,2019.RetrievedJune11,2020,from https://www.uofmhealth.org/health-library/uz2225 12. Morin,C.M.,Hauri,P.J.,Espie,C.A.,Spielman,A.J.,Buysse,D.J.,&Bootzin,R.R.(1999).Nonpharmacologictreatmentofchronicinsomnia.AnAmericanAcademyofSleepMedicinereview.Sleep,22(8),1134–1156. https://pubmed.ncbi.nlm.nih.gov/10617176/ 13. Vickers,A.,Zollman,C.,&Payne,D.K.(2001).Hypnosisandrelaxationtherapies.TheWesternjournalofmedicine,175(4),269–272. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1071579/ 14. ArthritisFoundation.(n.d.).ProgressiveMuscleRelaxation.RetrievedJune11,2020,from https://www.arthritis.org/health-wellness/treatment/complementary-therapies/natural-therapies/progressive-muscle-relaxation 15. NationalCenterforComplementaryandIntegrativeHealth.(2016,April).Meditation:InDepth.RetrievedJune11,2020,from https://www.nccih.nih.gov/health/meditation-in-depth 16. Klein,J.(2018,October23).Lavender'sSoothingScentCouldBeMoreThanJustFolkMedicine.TheNewYorkTimes.RetrievedJune11,2020,from https://www.nytimes.com/2018/10/23/science/lavender-scent-anxiety.html 17. Harada,H.,Kashiwadani,H.,Kanmura,Y.,&Kuwaki,T.(2018,September25).LinaloolOdor-InducedAnxiolyticEffectsinMice.RetrievedJuly29,2020,from https://www.frontiersin.org/articles/10.3389/fnbeh.2018.00241/full LearnmoreaboutInsomnia Insomnia UpdatedBy EricSuni | August9,2022 TypesofInsomnia By EricSuni | June24,2022 WhatCausesInsomnia? 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