9 Things to Try When You Can't Sleep

There’s nothing more frustrating than lying wide awake in bed, watching the minutes tick by while your brain decides it’s the perfect time to replay every conversation, worry, and unfinished to-do list from the day! If you’re tired of tossing and turning and wondering what to do when you can’t sleep, these 9 simple, practical tips can help you relax, quiet your racing mind, and finally get the restful night’s sleep you’ve been dreaming of.

Woman in bed with partner but can't sleep

It’s nearly midnight. You’ve checked the clock several times, adjusted your pillow, and tried just about every sleeping position imaginable. Yet your mind refuses to settle down. Sound familiar?

Struggling to fall asleep can be frustrating, especially when you’ve got an early morning, children to look after, or a busy day ahead. The harder you try to sleep, the harder it can become.

Poor sleep can leave you feeling irritable, distracted, and exhausted. While the occasional restless night is normal, regularly missing out on quality rest can affect your physical and emotional well-being.

Fortunately, there are practical ways to make bedtime easier. From changing your evening routine to creating a more comfortable bedroom, these nine tips can help you change your habits and develop healthier sleeping habits.

Create a Bedroom That Makes Sleeping Easier

1. Keep Your Bedroom Cool, Dark, and Quiet

Your sleeping environment can make a noticeable difference to how easily you drift off. A bedroom that’s too warm, too bright, or too noisy can make relaxing difficult. Start with a few simple adjustments:

Keep the room comfortably cool and well-ventilated.
Use blackout curtains to block streetlights and early morning sunlight.
Try earplugs or a white noise machine if outside sounds disturb you.
Choose breathable bedding that feels comfortable against your skin.

If you share your bedroom with a partner, discuss anything that regularly interrupts your sleep. Sometimes, something as simple as switching blankets or changing the room temperature helps.

2. Stop Watching the Clock

Constantly checking the time can turn a restless night into a stressful experience. You might start calculating how many hours remain before your alarm rings. Before long, you’re worrying about tomorrow instead of relaxing tonight.

Try turning your alarm clock away from your bed and keeping your phone out of reach. If you’ve been awake for roughly 20 minutes and feel frustrated, leave your bed temporarily. Read something calming under dim lighting, then return when you feel sleepy.

The goal is to associate your bed with rest, not frustration.

Change What You Do Before Bed

3. Create a Wind-Down Routine You Actually Enjoy

Your brain needs time to move from a busy day into a restful evening. Rather than answering work messages until bedtime, give yourself 30 to 60 minutes for quieter activities.

You could take a warm shower, read a few chapters of a book, listen to gentle music, or prepare tomorrow’s clothes.

Parents might find it helpful to establish their own bedtime routine after the children have settled. Consistency matters more than complexity. Choose activities you enjoy enough to repeat regularly.

4. Put Your Phone Away Before Bed

It’s easy to lose track of time when you scroll through social media or watch videos in bed. You might plan to spend five minutes on your phone, only to realize half an hour has passed. Bright screens and engaging content can make it harder to wind down, particularly when you’re already struggling to sleep.

Try putting your phone away at least 30 minutes before bedtime. If you use it as an alarm, place it somewhere you can’t easily reach from your pillow. Replace scrolling with something relaxing, such as reading a book, listening to quiet music, or doing a crossword puzzle.

You might be surprised by how much calmer your evenings feel without constant notifications.

A man lying in bed with his dog can't sleep

Pay Attention to Your Evening Habits

5. Understand What You’re Taking to Help You Sleep

Sleep products aren’t interchangeable, and something marketed for nighttime use isn’t automatically suitable for everyone.

For example, some people use melatonin supplements while others prefer THC sleep gummies, such as those from cypresshemp.com. However, different sleep aids work differently, and they don’t suit everyone.

THC products, in particular, can cause dizziness, next-day drowsiness, and other unwanted effects. If you’re researching these products, consider their THC content, possible interactions, and local regulations rather than relying on marketing descriptions. Keep products containing THC securely locked away from children and pets, especially gummies that might resemble ordinary sweets.

For ongoing sleep problems, behavioral approaches generally deserve attention before experimenting with substances that may cause impairment.

6. Watch Your Afternoon Caffeine Intake

That afternoon coffee might be affecting your sleep more than you realize. Caffeine can stay active in your body for several hours, making it harder to fall asleep when bedtime arrives.

Coffee isn’t the only culprit. Some teas, energy drinks, soft drinks, and chocolate also contain caffeine. Try avoiding caffeinated drinks for at least six hours before bedtime, or longer if you’re particularly sensitive. You don’t necessarily need to give up your favorite morning coffee. Adjusting when you drink it may be enough.

If you tend to get up multiple times every night to go to the bathroom, consider not drinking water after dinner.

Help Your Body Find a Natural Sleep Rhythm

7. Stick to a Consistent Wake-Up Time

Sleeping in after a difficult night can feel tempting, especially on weekends. Unfortunately, constantly changing your sleeping schedule can make it harder for your body to maintain a regular rhythm.

Aim to wake up around the same time each morning, even after a restless night. Spend some time outside in natural daylight shortly after waking. Morning light helps your body recognize when it’s time to be alert.

If you need an afternoon nap, keep it brief and avoid napping too close to bedtime.

8. Move Your Body During the Day

Regular physical activity can support better sleep while helping you manage everyday stress. You don’t need an intense workout to benefit. A brisk walk, gardening, cycling, or playing outdoors with your children can get your body moving.

Try fitting activity into your daily routine rather than treating exercise as another demanding task. If vigorous exercise leaves you feeling energized, schedule it earlier in the day. Gentle evening stretching may be a more comfortable choice before bed.

Give Your Mind Permission to Slow Down

9. Write Down Tomorrow’s Worries

Sometimes, your body feels exhausted while your thoughts remain unusually active. You remember an unpaid bill, tomorrow’s appointment, or something you forgot to mention at work. Instead of mentally reviewing everything, keep a notebook nearby.

One of my favorite things to do is write these items down. That way, I can let it go so it doesn’t bounce around in my brain, and I won’t forget to tackle what I need to take care of. Then put the notebook aside.

You can also try slow, comfortable breathing or a short guided relaxation exercise.

The goal is to reduce the pressure to solve every problem before falling asleep, so your brain can quiet down and you can rest.

Final Thoughts

A better night’s sleep rarely comes from one perfect bedtime trick. Often, it’s the result of several small changes that make evenings calmer and mornings more predictable.

Start with one or two suggestions that fit your lifestyle. Maybe you’ll decide to put your phone away earlier, cut back on afternoon caffeine, or create a relaxing routine after the children go to bed.

Give those changes time to become habits.

If sleep difficulties continue, regularly affect your daytime functioning, or come with symptoms such as loud snoring or gasping during sleep, speak with a healthcare professional. Persistent insomnia may benefit from cognitive behavioral therapy for insomnia (CBT-I), a recommended first-line treatment.

Most importantly, remember that sleep isn’t something you can force. Creating the right conditions and addressing the reasons behind your sleeplessness can help make restful nights more achievable.

9 Things to Try When You Can’t Sleep

Create a Bedroom That Makes Sleeping Easier