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.
Frequently asked questions
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.