How to sleep better when having trouble sleeping

After a long tiring day, you probably want nothing more than to climb into bed and drift off into a sweet dream – but what to do when you’re exhausted and still can’t sleep? I know everyone has trouble sleeping at times, but you’re probably still frustrated when this happens to you. Fortunately, there are a few tips that can help you drift off to sleep more easily. If these don’t work, you may need to make a few changes to your routine to help your body regulate your sleep/wake cycle.

Table of Contents

Breathe slowly and deeply

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Breathing exercises can help you relax. Take a long, slow breath in through your nose, hold it for a bit, then slowly exhale through your mouth. By breathing slowly, you can regulate your heart rate and put your whole body into a state of preparation for sleep. In fact, deep breathing can help you fall asleep faster and sleep more deeply. ^{[1] X Trusted Source PubMed Central Go to Source}

You can also try doing deep breathing exercises like counting your breaths or breathing in and out for a certain number of counts. ^{[2] X Research Source}

Practice mindfulness meditation

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Focus on the senses to focus on the present moment. Mindfulness meditation can help keep you from getting caught up in your thoughts, so try to focus on what’s around you while you’re falling asleep. Notice the soft feel of the blanket on you, the cool breeze caressing your face, and the soothing sound of the fan. This will help you get rid of the thoughts and gradually fall asleep.

Try practicing mindfulness meditation to become more aware of the senses. You can start by focusing on the sensations in your toes and feet, then relax. Next is to move on to the legs, hips, abdomen, and so on. ^{[3] X Research Source} Try the MIT-recommended insight meditation guide: https://medical.mit.edu/sites/default/files/body_scan.mp3.

Focus on one thing that can help you relax

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Focus on a word, phrase, image, or memory. Sometimes we have trouble sleeping because of the thoughts that keep spinning in our heads. At times like these, find something pleasant to focus on. You can simply choose a word to repeat over and over, such as “serene” or “peaceful,” or a phrase like “It’s comforting and peaceful.” ^{[4] X Research Sources}

Visualization is also a technique that can help you fall asleep. You can imagine a calm scene like a riverbank, or focus on a moment when you feel very relaxed, such as watching the clouds drift across the sky. Think about what you’ve been through with each of your senses.
Sometimes your mind may wander while you are trying to fall asleep. Keep refocusing on peaceful words and images until you fall asleep.

Stretch and relax your toes 10 times

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This tip can help you release tension in your body. The next time you lie awake in bed, straighten your legs in front of you, stretch your feet, and try to curl your toes back toward your face. Hold this position and count to 10, then relax your feet and count to 10 again. Do this 10 times. ^{[5] X Research Sources}

Stretching and releasing your toes can help you feel more relaxed, which can also help you fall asleep. In addition, focusing on the movement also helps you dispel thoughts when you are anxious or stressed.
To relax your whole body, try dynamic relaxation exercises, stretching – stretching. After stretching your toes, you can move up your legs, then your hips and buttocks, and then your stomach, chest, shoulders, arms, hands, and face. This exercise can help you relax enough to fall asleep. ^{[6] X Trusted Source PubMed Central Go to Source}

Get out of bed if you still can’t fall asleep after 15-20 minutes

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Do something relaxing for a few minutes. Tossing and turning in bed is not only frustrating – it also makes your brain think you need to stay awake while in bed. Instead, get out of your bedroom and spend half an hour reading or listening to soothing music. When you feel sleepy, you can go back to bed. ^{[7] X Trusted Source Johns Hopkins Medicine Go to Source}

You can also watch something relaxing on TV, like a nature show, but don’t get too hung up on it – and of course don’t pick up a new episode of the show you’re already engrossed in!
Likewise, don’t grab a suspenseful novel that keeps you in suspense all night. Perhaps it makes more sense for you to choose a biography or a lengthy essay.
If you can’t sleep because of work, try making a to-do list for the next day to clear your mind. ^{[8] X Trusted Source National Health Service (UK) Go to Source}

Shower or bath

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The change in temperature can help you sleep. You probably already know how relaxing it is after a warm shower or bath. However, that’s not the only thing that helps you fall asleep. Warm water will cause your body temperature to rise slightly, then drop when you step out of the bathroom, similar to a natural phenomenon when the sun goes down. This can make you drowsy and fall asleep easier. ^{[9] X Trusted Source National Health Service (UK) Go to Source}

Drink herbal tea or warm milk

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A warm drink can help you feel more relaxed. Make a cup of herbal tea like chamomile or warm milk, or your favorite milk substitute. The habit of warming up your drink and taking slow sips is very comforting and helps you relax. What’s more, if there’s something in your stomach, you’ll be more likely to fall asleep. ^{[10] X Research Source}

There’s some evidence that, in addition to its calming effects, chamomile acts as a mild sedative, so it may also be helpful when you’re trying to fall asleep. ^{[11] X Trusted Source PubMed Central Go to Source}

Try melatonin or magnesium supplements

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Ask your doctor if these products are a good choice. Melatonin is a natural hormone that helps control the sleep/wake cycle. It will help you fall asleep easier if you take 1-3g about 2 hours before bedtime. However, you should not take this medicine if you are pregnant or breast-feeding, or you have medical conditions such as high blood pressure, an autoimmune disease, seizures, or diabetes. If no effect, stop after 1-2 weeks. If effective, you can take it for up to 2 months. ^{[12] X Trusted Source Johns Hopkins Medicine Go to Source}

Magnesium supplements have been shown to improve sleep in older adults with insomnia, so it may help if you frequently have trouble falling asleep. ^{[13] X Trusted Source PubMed Central Go to the source} However, it is important to ask your doctor about the dosage that is right for you. If you take too much, it can cause digestive problems like nausea and diarrhea, and it can also interact with certain medications, such as antibiotics. ^{[14] X Trusted Source Mayo Clinic Go to Source}

Reduce nicotine, alcohol and caffeine

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These substances can prevent you from sleeping. Nicotine and caffeine are both long-lasting stimulants – which is why smoking and drinking coffee too late in the day can lead to trouble sleeping. You should avoid drinking coffee past the early afternoon, and if you smoke, try to quit. Also, although alcohol can make you drowsy, it will interfere with your sleep, so don’t drink more than 1-2 drinks a night if you want a good night’s sleep. ^{[15] X Trusted Source National Health Service (UK) Go to Source}

Create a regular relaxation routine before bedtime

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Adhering to a certain sleep routine is really important. That way, your body knows when it’s time to sleep and when to wake up. In fact, you should try to go to bed and wake up at the same time every day, including days off. ^{[16] X Trusted Source National Health Service (UK) Go to Source}

Make it a habit to relax for 30-60 minutes before bed. Avoid using electronic devices, dim the lights, and do relaxing things like reading, doing yoga, or taking a warm bath. ^{[17] X Research Source}
Avoid large meals or spicy foods right before bedtime – these can disrupt sleep.
Try not to nap during the day, even if you didn’t sleep well the night before. Daytime naps can make it hard to fall asleep at night. ^{[18] X Trusted Source Mayo Clinic Go to Source}

Create a pleasant environment in the bedroom

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Feeling good will help you fall asleep. Keep the bedroom dark and cool – use fans and blackout curtains if needed. Try to block out noises or noises that disrupt sleep. However, many people find it difficult to sleep when the room is too quiet, so you may be more comfortable when there is a fan, white sound or soft music in the room.

A relaxing aroma diffused in the room like lavender can also help you fall asleep. ^{[19] X Research Source}
Shop for soft and cool bedding – cotton is a good choice because it’s breathable. If your pillow is squishy or too flat, get a new pillow! ^{[20] X Research Source}

Do not work or watch TV in bed

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Do your best to avoid bringing waking activities into the bedroom. The space in the bedroom should only be for sleeping and for love. If you must use your bedroom for daytime activities, try to limit it to a separate area in the room, such as a desk that faces away from the bed. That way, when you go to bed, your brain won’t turn to spreadsheets and bills. ^{[21] X Research Source}

If there is a TV in the room, you should watch TV on a recliner or a lazy chair, and remember to turn off the TV before going to bed.

Exercise during the day

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Physical activity can help you fall asleep more easily at night. Even just a few minutes of exercise during the day can help reduce stress. ^{[22] X Trusted Source National Health Service (UK) Go to the source} Just remember to exercise at least 3 hours before bedtime – elevated adrenaline levels can make it harder to fall asleep. ^{[23] X Research Sources}

Yoga is also a great way to stay active and reduce stress, so it can be a good choice if you’re struggling with insomnia.

Reduce or manage stress

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When you are stressed, you will have a hard time sleeping. If possible, try to reduce your stress levels in general – take breaks from time to time, use your schedule and schedule to keep things organized, and learn to say no when overwhelmed. However, it may be difficult for you to eliminate all the stress in your life, so learning how to manage stress better will be essential to help you get a good night’s sleep. ^{[24] X Trusted Source Mayo Clinic Go to Source}

Everyone has a different way of releasing stress – you might enjoy doing yoga, meditating, running, gardening, baking, playing sports or chatting with a friend. There is no wrong way, as long as you choose ways that are physically and mentally healthy!

See your doctor if you need extra help

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Your doctor can help you determine what’s causing your sleeplessness. If you’re struggling with insomnia and it’s starting to affect your daily life, talk to your doctor. Maybe you have an underlying problem, such as sleep apnea or restless legs syndrome, or maybe you’re taking a medication that disrupts sleep. They can also refer you to a sleep specialist to learn more about what’s going on. ^{[25] X Trusted Source Mayo Clinic Go to Source}

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