We’ve all had those nights when we just can’t fall asleep. Whether you’re going through a breakup, living through a pandemic, or have a big decision to make, sometimes your mind won’t stop churning.
Here are some tips to help when you can’t fall asleep.
Just admit it
Tossing and turning in bed isn’t going to make you sleepier. It’s usually better to face the fact that you’re not falling asleep and just turn on the light. Be gentle with yourself. See if any of these solutions might help.
Drink something warm (or cool, if it’s summer)
Make yourself a mug of herbal tea that includes camomile and mint, two herbs with calming effects. Or drink a glass of water. Don’t rush.
Pick up a book
Not a magazine. Not your phone. An actual book, made of paper. For bedtime, it’s best to choose a book where not much happens. I love a good 19th-century novel as much for the soporific effects as for the insights into human behavior.
Do something boring and quiet
Folding tea towels, watering the plants, knitting, flossing your teeth — all of these human activities are delightfully boring. Which would you rather do, fold the laundry or be sound asleep? Maybe you can trick yourself by being so boring that sleep starts to look like a fascinating diversion.
Do a gentle stretching routine
Unroll your yoga mat or lie on the carpet and give yourself a delicious stretch. Nothing to strenuous. Just see where you’re body feels a bit creaky, and stretch those muscles.
Find some background sounds
If your thoughts are racing a mile a minute, you’ll need to escape them long enough to get some rest. One way is to cover up the chatter with soothing sounds. Here are some good options:
White noise: this can be the classic soft hiss, crickets chirping, water gurgling. You can get this from a white noise machine or an app like Insight Timer.
Music: Something instrumental, or any music that calms you.
Not recommended: Break-up music that makes you cry.
Talk: Listen to a boring soothing book on CD, download some podcasts where the conversation is mellow.
Not recommended: Contentious talk radio.
Tip: Get some soft earbuds so you can lay down comfortably while listening.
Do Yoga Nidra or a guided meditation
With guided meditation and Yoga Nidra, the instructor gently directs you through the relaxation process. You can download a meditation podcast or find a calming meditation on an app such as Insight Timer.
Ways to Prepare Yourself for a Good Night’s Sleep
Get some exercise during the day
Try yoga, running, swimming, or a brisk walk. Anything that floats your boat.
Establish a bedtime routine
If possible, start your routine around the same time every night. Your routine could go something like this:
- pick out tomorrow’s clothes
- take a bath or wash your beautiful face
- make some herbal tea; maybe do some breakfast prep while waiting for the water to boil
- get into bed with your tea and a good (but not too good?) book
- lights out by [fill in the blank] o’clock.
Get some bodywork or energy work
Many modalities of body work and energy work can relieve tension and help you sleep better:
- massage
- Reiki
- acupuncture
- sound baths
Tip: Ask friends and co-workers for recommendations for local practitioners.
Desperate for sleep?
When you absolutely, positively must get some real sleep, ask your doc for a prescription for sleeping pills. But keep those as a last resort because: side effects.