Can’t sleep?
Stop trying. Still awake after about 20 minutes? Get up. In a small study of healthy young adults, a 5-minute to-do list got them to sleep about 9 minutes sooner than listing jobs done.
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Can’t sleep? What to do right now
Stop trying so hard. The NHS says if you’re lying awake, try not to force it. When you’re comfortable and resting, you may drop off on your own.
Still awake after around 20 minutes? Get up and sit somewhere comfortable. Do something calm, like reading or quiet music.
Go back to bed when you feel sleepy.
Awake in bed tonight? Four NHS steps
- 1
Hide the clock
Keep clocks out of view and your phone face down.
- 2
Breathe slowly
In through your nose, out through your mouth, counting 1 to 5.
- 3
Up after around 20 minutes
Still awake? Sit somewhere comfortable and read.
- 4
Back when sleepy
Return to bed only when you feel sleepy.
Sources: NHS: sleep tips; NHS: breathing exercises
Think of sleep like a cat. Chase it and it runs off. Stop chasing and it often comes to you.
Tonight, try the four steps above. Tomorrow, add the list in the next section.
How can I get to sleep quicker?
Write tomorrow’s to-do list before bed.
In a sleep lab, 57 healthy adults aged 18 to 30 wrote for 5 minutes at bedtime.
| What they wrote for 5 minutes | Average time to fall asleep |
|---|---|
| Jobs to do in the next few days | About 16 minutes |
| Jobs already done | About 25 minutes |
Source: Scullin et al, 2018
The time it takes you to drop off is called sleep latency.
The more detailed the to-do list, the faster people fell asleep. It was one night, in young people with no sleep problems, so it may not work the same for you.
The NHS gives the same tip. If you often worry in bed, make a list of what you need to do the next day before you go to sleep.
Mind still busy? Try the NHS breathing exercise for stress. Breathe gently into your belly for at least 5 minutes, counting 1 to 5 in and 1 to 5 out.
For more ways to calm your mind, see meditation for sleep.
Why can’t I sleep at night?
The most common causes, says the NHS, include stress, noise, alcohol or caffeine, your room, jet lag and shift work. Find yours, then change that first.
| Cause | What to change |
|---|---|
| Stress, anxiety or worry | Write tomorrow’s to-do list before bed. |
| Tea, coffee, alcohol or smoking | None for at least 6 hours before bed. |
| Noise or light | Earplugs, an eye mask, curtains or blinds. |
| A room that’s too hot or cold | Aim for a cool room. Open a window if it’s safe. |
| An uncomfortable bed | Check your mattress, pillows and covers. |
| Phones or tablets in bed | Put phones and tablets away for an hour before bed. |
Sources: NHS: insomnia; NHS: sleep tips
Some health problems cause it too. The NHS lists restless legs, an overactive thyroid (the gland in your neck makes too much hormone) and menopause. Many medicines can also keep you awake.
Never stop or change a prescribed medicine without your prescriber. Ask your pharmacist if yours could affect sleep.
Coffee after lunch? Check your caffeine cut-off.
Lying in bed for hours: is it insomnia?
It is if it happens regularly. The NHS calls it insomnia if you regularly find it hard to go to sleep or lie awake at night.
Under 3 months is short-term insomnia. 3 months or longer is long-term insomnia.
The good news is in the same NHS line. Insomnia usually gets better by changing your sleep habits.
To spot what your bad nights share, keep a sleep diary for two weeks. Waking in the night instead? See waking up at 3am.
How to fall asleep faster every night
Six NHS habits to fall asleep faster
- Wake up and get out of bed at the same time every day.
- Don’t sleep in after a bad night, and don’t nap in the day.
- Only go to bed when you’re sleepy.
- Put phones and tablets away for an hour before bed.
- Have no alcohol, tea, coffee or cigarettes for at least 6 hours before bed.
- Exercise in the day, but not in the 4 hours before bed.
Sources: NHS: insomnia; NHS: sleep tips
Thinking of a sleep aid from the pharmacy? The NHS says they can’t cure insomnia. They may help for 1 to 2 weeks and shouldn’t be taken for longer.
Check with your doctor before taking anything for sleep.
The full list is in our sleep hygiene guide. If habits aren’t enough, read how CBT for insomnia works.
When to speak to a GP
See a GP if:
- Changing your sleep habits hasn’t helped your insomnia.
- You’ve had trouble sleeping for months.
- Poor sleep is affecting your daily life in a way that makes it hard to cope.
- Your breathing stops and starts while you sleep, you make gasping, snorting or choking noises, or you always feel very tired in the day. These can be signs of sleep apnoea, where your breathing keeps stopping and starting in your sleep.
A GP will look for the cause and may offer CBT, a talking therapy, face to face or online. GPs now rarely prescribe sleeping pills.