What to Do When You Can’t Sleep: 35 Helpful Tips

I’ll Tell You All about How to Sleep When You Can’t

If you’re wondering what to do when you can’t sleep, you’re not alone. I’ve spent many nights wide awake, my mind racing or my body just not ready to rest. It can feel really frustrating.

That’s why I put together this list of things that have helped me on those tough nights. Some are simple, some might feel a little funny, but they work.

You don’t need to try them all at once. Just pick one or two that feel right and see how it goes.

1. Write a To-Do List for Tomorrow

Sometimes, I just can’t sleep because my brain won’t stop thinking. I keep going over what I need to do the next day. When that happens, I grab a notebook and write down my tasks.

It helps me feel like I don’t have to hold everything in my head. You should try it too, just list what you need to do, even small things.

It tells your brain, “Hey, it’s okay, I’ve got this covered,” and then it’s easier to relax.

2. Avoid Screens and Bright Lights

I used to look at my phone before bed, but it made it harder to sleep. That blue light tricks your brain into thinking it’s still daytime. Now, I turn off screens at least an hour before bed.

Try using a small lamp with soft, yellow light if you still need some light. It’s like telling your body, “It’s time to slow down.” Your eyes and brain will thank you for it.

3. What to Do When You Can’t Sleep? Take a Warm Shower or Bath

A warm shower feels really good when I can’t sleep. It helps my body feel safe and calm. The warm water makes my muscles relax, and that makes it easier to feel sleepy.

After the shower, my body cools down, and that helps me feel ready for bed. If you have time, take one before bed, just five or ten minutes is enough.

4. Avoid Checking the Time Repeatedly

I used to stare at the clock when I couldn’t sleep. Every time I looked, I felt more worried. I’d think, “Oh no, it’s so late!”

That only made it harder to fall asleep. Now I turn my clock away or cover it. You can try that too, it helps stop the stress.

5. Do a Puzzle or a Crossword

When my mind is too busy, I grab a puzzle or a paper crossword. It gives my brain something simple to do. Not too exciting, but just enough to keep my thoughts quiet.

You don’t need to finish it, just a few minutes can help. It’s like telling your mind, “Let’s think about this instead.” And before you know it, you might start to yawn.

6. Visualize a Peaceful or Happy Place

I like to close my eyes and picture a beach or a quiet forest. I think about the sounds, the smells, and how soft the ground feels. It’s like a little dream that I control.

You can make up your own place too, maybe a quiet garden or a sunny field. When I do this, I stop thinking about my day. It makes my body and brain feel safe and ready for sleep.

7. Read Poetry or Something Rhythmic

I keep a book of poems by my bed. The words are soft and gentle, and the rhythm feels like waves. I read slowly, out loud, or in my head.

You can try reading a favorite book too, as long as it’s not too exciting. The slow pace helps your heart slow down.

8. Use a Weighted Blanket

I love my weighted blanket. It feels like a gentle hug all night long. It helps me feel safe and less fidgety. If you haven’t tried one, you might really like it.

Just make sure it’s not too heavy for you. It helps your body feel calm without you even trying.

9. Make a Warm Herbal Tea

Sometimes I make a warm cup of chamomile tea before bed. It’s not like coffee, it won’t keep you awake.

You can try other herbal teas too, like lemon balm or mint. I sip it slowly while I sit in a quiet room. It helps my whole body wind down.

10. Consider a Sleep-Tracking App

I tried a sleep app once, and it helped me see how much rest I was really getting. It was kind of cool! But I don’t check it all the time, that can make me more stressed.

You can try one too, just to learn what helps you sleep better. But if it makes you feel worried, it’s okay to stop. Sleep should feel easy, not like homework.

You might also like: 12 Evening Routine Habits That Will Transform Your Nights

11. Check if Your Mattress or Pillow Needs Replacing

I didn’t know my mattress was part of the problem until I got a new one. My back stopped hurting, and I slept way better. If your bed is old or lumpy, it might be time for a change.

Your pillow matters too, if it’s too flat or too thick, your neck can hurt. Try lying down and seeing if your body feels comfy and supported. You deserve to feel good when you rest.

12. Make Peace with Being Awake, Don’t Fight It

Sometimes, I just stop trying so hard to sleep. I tell myself, “It’s okay. I’m just resting.” When I do that, I feel less tense. You can try this too.

What to do when you can’t sleep? Just lie there, breathe, and let your body be still. Sleep often comes once we stop chasing it.

13. Gently Stretch Your Jaw, Shoulders, and Hips

When I can’t sleep, I notice my body feels tight. My jaw might be clenched, or my shoulders feel stuck. I do slow, easy stretches to loosen them.

Try rolling your shoulders, opening your mouth wide and soft, or moving your legs a little. It feels good and helps your body relax. You don’t need to do much, just a little goes a long way.

14. Hum Softly to Calm Your Nervous System

This one feels kind of silly, but it works. I hum like “mmm” or “ooooh” very softly. The sound vibrates in my chest and makes me feel calm.

Try it for a few minutes, just lying there and humming gently. It’s hard to feel anxious when you’re making soft sounds.

15. Think of a Random Object and Describe It in Detail Mentally

One night I picked “apple” and thought of everything about it, the color, the crunch, the taste. Doing that helped my brain focus on something small and safe.

You can pick anything, a sock, a pencil, a cat toy. Picture it clearly in your head and go over the little parts. It’s like giving your mind a soft, slow job. It helps you stop spinning in circles.

16. Consider Consulting a Sleep Specialist if This Is Frequent

If this happens a lot, it’s okay to ask for help. I talked to someone once, and they gave me tips I never would’ve thought of. You don’t have to figure this out alone.

A sleep doctor can help check if something else is going on. You’re not broken, your sleep just needs some support. Asking for help is smart and strong.

17. Dim the Lights an Hour before Bed

When I want to help my body get sleepy, I turn off the big lights. I use soft ones, like a lamp or string lights. Bright lights tell your brain it’s still daytime.

But dim ones say, “Time to slow down now.” Try this for a week and see if it helps; it did for me. It makes a big difference without doing much.

18. Do Slow, Deep Belly Breathing

I lie on my back and put a hand on my belly. Then I breathe in slowly and try to make my hand rise.

I let the breath out even slower. It feels like waves, soft and steady. You can count if you want, maybe 4 in, 6 out. It tells your body it’s time to rest.

19. Use a Sleep Mask to Block Out Light

I started using a sleep mask last year, and wow, it helps. Even a tiny light, like from a charger, can keep your brain a little bit awake.

A mask makes everything dark, like a cozy cave. It’s great for naps too. You should try one, they’re cheap and easy to use.

20. Lower the Room Temperature Slightly

Cool air helps me sleep better than warm air. I used to pile on blankets and keep the room hot, but now I open a window or lower the thermostat.

Not too cold, just a little cooler. Your body likes to cool down to fall asleep. If you’re too warm, your brain stays more alert. A comfy, cool room is like a sleep signal.

You might also like: 25 Practical Tips to Get Better Sleep Every Night

21. Read Something Calming or Boring

Sometimes I grab the most boring book I own. Nothing exciting, just plain and slow. It helps my brain feel sleepy because there’s nothing to keep it awake.

You can try reading something like a manual or an old textbook. Even a calm story with no action can work. Before long, your eyelids might start to droop.

22. Use Lavender Essential Oil or Pillow Spray

I like to spray a little lavender on my pillow. It smells soft and relaxing, not strong. Lavender can help your body calm down and feel sleepy.

You can use oil or lavender spray, just a tiny bit is enough. I breathe it in slowly while I lie still. It makes bedtime feel special and safe.

23. Repeat a Calming Word or Mantra Slowly

When I can’t sleep, I say a quiet word to myself. Something like “peace,” “soft,” or “safe.” I say it slowly, again and again.

It keeps my mind from running all over the place. Try finding a word that makes you feel good. Let it carry you into calm.

24. Use White Noise, Binaural Beats, Rain Sounds, or a Fan

I keep a little fan running next to my bed. The sound is steady, like soft wind, and it helps block out little noises. You can also try rain sounds, or even slow music with beats.

These sounds give your brain something gentle to listen to. Try a few to see what helps you relax most.

25. Write Down What’s on Your Mind, Then Set It Aside

When I have too many thoughts, I write them down. I don’t worry about spelling or grammar, I just let them out. After that, I tell myself, “Okay, brain, you don’t need to think about this now.”

I fold up the paper or close the notebook. You can do this too, even one page helps. Your brain feels lighter when it’s not carrying so much.

26. Try Counting Backward from 300 by 3s

This one sounds weird, but it works. I count backward: 300, 297, 294… It’s just hard enough that I have to think, but not too hard. It gives my mind a gentle job that isn’t stressful.

Most of the time, I don’t even finish; I fall asleep before I get too far. Give it a try and see how far you get!

27. What to Do When You Can’t Sleep? Try Acupressure

I rub the spot between my thumb and finger sometimes. It’s small but feels really calming. You can press it gently and take slow breaths.

There are other spots too, like the top of your feet or behind your ears. Acupressure helps relax your body without doing much. It’s like a secret button to calm.

28. Gently Tense and Release Each Muscle Group

I start with my toes and squeeze them tight, then let go. Then I move to my legs, my hands, and my shoulders. This helps me notice where I’m holding stress.

When I let go, it feels so good. You can try this from head to toe, slowly. It teaches your body how to relax piece by piece.

29. Try a Sleep-Inducing Audiobook, Podcast, or Guided Meditation

Sometimes I listen to a sleepy story or a soft voice in a podcast. There are ones made just for bedtime. The voices are calm, slow, and gentle.

I lie there and let the sound carry me away. It helps keep my brain from wandering. It’s like someone reading me to sleep.

30. Do a Slow Mental Review of Your Day Backward

I close my eyes and think about my day, but I do it backward. I start with what I just did, then go step by step to the morning. It helps my brain feel like the day is done.

You can try it too, don’t rush, just float through your memories. By the time I get to breakfast, I’m usually asleep.

You might also like: 15 Things to Do Before Bed to Get Better Sleep

31. Picture a Repetitive, Boring Image

Sometimes I picture myself folding towels, one after another. The same color, same shape, over and over. It’s so simple that it makes my brain slow down.

You can picture any boring task, maybe stacking books or sorting cards. It sounds strange, but boring pictures help your mind stop racing. Before you know it, you’re drifting off.

32. Don’t Stay in Bed Awake Longer than 20–30 Minutes

If I’ve been lying there too long, I get up for a little bit. Just something quiet, like reading or sipping tea in dim light.

Staying in bed too long while wide awake can make your brain link your bed with stress. Getting up helps break that feeling.

When I feel sleepy again, I go back to bed. It’s not about forcing it, it’s about staying gentle with myself.

33. Avoid Mentally Stimulating Thoughts or Plans

I used to think about big plans at night, what I’d do tomorrow, next week, next year. That kept me up! Now I tell myself, “This is not planning time.”

You can do this too. Gently push those thoughts away and come back to your breath. There’s time to plan tomorrow, right now, you rest.

34. Focus On the Sensation of the Mattress Supporting Your Body

When I lie down, I try to feel how the mattress holds me. My back, my legs, even my head. I picture the bed as a soft raft holding me up.

You can do this too, notice where you feel the weight and the softness. It helps your mind stay in your body, not flying around with thoughts. It’s quiet and grounding.

35. Smile Softly to Trigger Relaxation Response

This one surprised me, but it really works. I smile a tiny smile, even if I don’t feel like it. Just a soft curl of the lips.

It tells my brain everything is okay. Try it next time, it’s a quiet signal to relax. You don’t need to fake a big smile, just a little one is enough.

Did You Find Any Useful Advice on What to Do When You Can’t Sleep?