What to Do When You Can’t Sleep at Night

 It’s late. You’re exhausted. But you just can’t fall asleep. Tossing and turning every night can drain your energy and affect your health. If this sounds familiar, you’re not alone. Here are 7 simple things you can try when you can’t sleep at night:

1. Avoid Screens 1 Hour Before Bed

Phones, TVs, and computers emit blue light that disturbs your natural sleep cycle. Turn off devices at least an hour before bedtime and do something calming instead.

2. Try a Breathing Exercise

The 4-7-8 technique works well: Breathe in for 4 seconds, hold for 7, and breathe out for 8. This calms your mind and prepares your body for rest.

3. Don’t Stay in Bed Awake

If you can’t sleep within 20 minutes, get up and do something relaxing in low light. Lying awake too long can build anxiety around sleep.

4. Avoid Caffeine in the Evening

Coffee, tea, and chocolate can stay in your system for hours. Avoid them after 4 PM to help your body relax at night.

5. Create a Bedtime Routine

Repeating the same calming habits every night — like reading, journaling, or taking a warm shower — signals your brain that it’s time to sleep.

6. Make Your Room Cool and Dark

Lower the lights and set the room temperature between 60–67°F (15–20°C) for the best sleep environment.

7. Write Down Your Worries

If your mind is racing, write your thoughts in a notebook. Getting it out of your head helps you feel lighter and more relaxed.

Final Thoughts

Sleep is essential for your mental and physical health. With a few small changes in your nighttime routine, you can sleep better and feel more refreshed every morning. Start tonight!

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Tags: sleep tips, insomnia help, health and wellness, nighttime routine, mental rest