When sleep won't come
Simple ideas for when falling asleep is hard.
Everyone takes a while to fall asleep sometimes, or wakes up in the middle of the night. Here are simple habits that can help, shared by sleep specialists.
Going to bed at the right time
- Go to bed when you feel sleep coming, not just because it's the time.
- Avoid checking the clock during the night. It keeps you awake and anxious.
If sleep won't come
- If you've been awake for a long while, get up and do something calm in soft light, then go back to bed when sleep returns.
- Pick something restful, like reading a few pages. Avoid screens, which wake you back up.
About light
- Get light in the morning to strengthen your day-night rhythm.
- In the evening, dim the lights and switch off screens well before bed.
Putting the efficiency percentage in perspective
- It's normal not to be asleep for the whole night. A little time to fall asleep and a few brief awakenings are part of an ordinary night.
- The efficiency percentage is mainly a reference point a healthcare professional reads in context, not an absolute number to reach. It's estimated from your diary, so it's imperfect.
- Trust your own sense first: how you feel on waking and during the day often says more than a percentage.
Frequently asked questions
What sleep efficiency should I aim for?
There's no percentage to aim for as such. It varies from night to night, and the figure is only an estimate from your diary. It's most useful as a reference point a healthcare professional interprets in your context. Day to day, how you feel matters more.
What should you do when you can't fall asleep?
If you have been awake for a long while, get up and do something calm in soft light, then go back to bed when sleepiness returns. Avoid screens, which wake you up again.
When should you go to bed?
Go to bed when you feel sleep coming, not just because it is time. Forcing yourself to bed too early often keeps you awake.
Should you check the time if you wake up at night?
Better not to: checking the time at night feeds wakefulness and worry. Turning the clock away or out of sight helps you let go.
Sources
Thinking of talking to a doctor about it?
Keep a sleep diary for a few weeks before the appointment: it makes the conversation easier and more useful.
Also worth reading
All resourcesKeep your sleep diary with Somnologs
Free app on iOS and Android. Log your nights in a few seconds, track your trends and arrive at your appointment with clear pointers to share.
Get the app