What to do when you can’t sleep

Sleepless nights can leave you feeling powerless, but there are steps you can take to rest easy

If you’ve ever suffered from a sleepless night, you’re not alone. More than 36% of UK adults struggle to get to sleep at least once a week, and almost half of us have a bad night’s sleep at least once a month.

There’s nothing more frustrating than crawling into bed at the end of a long day only to lie awake for hours tossing and turning. It can leave you feeling frustrated, desperate and powerless, but there are steps you can take to help yourself drift off.

From finding the right mindset to practising relaxation techniques, here are some of the best things to do when you can’t get to sleep.

How to cultivate relaxation at bedtime

The struggle to get to sleep can easily become a vicious cycle. The longer you lie awake, the more you worry about not getting the rest you need, the harder it becomes to fall asleep. That’s why fostering a relaxing atmosphere is key when it comes to bedtime.

This requires a quiet, comfortable environment. Keep your bedroom cool, dark and free from tech. If you struggle to sleep due to stress or worry, it can also be good to focus your attention on something, be it a word, phrase, mental image or breathing pattern.

As much as possible, maintain a passive attitude to falling asleep. Accept that it’s normal for your mind to wander, and for sleep to come and go. Simply find a comfortable position and try to remain at ease.

Relaxation techniques

Controlled breathing

Maintaining a relaxing mindset can be tricky, but there are certain techniques to help your brain and body unwind. Controlled breathing involves a series of slow, deep breaths, intended to create a sense of calm. Also known as pranayama breathing, studies have shown it reduces stress in the nervous system and helps the brain prepare for sleep by reducing excitatory stimuli.

The technique involves inhaling slowly and gently through your nose, holding the breath, then exhaling slowly through your mouth.

Meditation

Meditation is an expanded version of controlled breathing, pairing slow, steady breathing with a non-judgemental focus on the present moment. It requires you to focus on your breathing, on the position of your body, and on any sensations you might be experiencing, without reaction, worry or judgement. This can reduce anxiety and, in turn, fight against insomnia.

Imagery

Many people struggle to sleep because they can’t keep their thoughts away from aspects of their life that are causing stress. That’s why visualisation helps to promote relaxation, by keeping your mind occupied.

In the past, sleepers were recommended to count sleep, but nowadays experts recommend imagining a peaceful location instead. This can be somewhere of your own imagination, or a place from your past. Walk yourself through it, noticing as many small and sensory details as possible.

Progressive muscle relaxation

The body scan involved in meditation can be taken a step further through progressive muscle relaxation. This involves tensing each individual part of your body for ten seconds, then relaxing it. Start with the muscles in your face, then move onto shoulders, upper arms, lower arms and hands, your back, stomach, buttocks, hamstrings, calves, and finally your feet.

The tightening and releasing motion helps to create a calming effect, especially when paired with controlled breathing.

What to do if you still can’t sleep

If you’re still struggling to get to sleep after more than 20 minutes of relaxation techniques, it’s time to get out of bed. That might sound counterintuitive, but lying awake in bed for too long can create an unhealthy mental connection between your sleeping environment and being awake. You want your bedroom to conjure thoughts and feelings that promote sleep, so move to another part of your house and engage in a soothing activity like reading, meditating or listening to quiet music. This can help you relax before returning to bed to sleep.

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