Can't sleep? Here's 8 things to do
There’s nothing like the frustration of lying awake in the middle of the night, watching the minutes tick into hours as you struggle to fall back asleep. For many, trouble falling asleep or waking up multiple times in the night isn’t just an occasional annoyance — it’s a recurring issue that impacts their daily life.
Sleep problems are more common than you might think, with many people dealing with sleepless nights and sleep disorders.
Whether it’s due to stress, a restless mind, or an inconsistent sleep routine, these challenges can leave anyone feeling drained and unfocused the next day. If you’re struggling with sleep, here are some simple, science-backed tips that may help guide you toward better sleep and a more restful night.
Why is a good night’s sleep so important?
Getting enough sleep is a vital part of how our brains and bodies function. During sleep, our brain processes information, consolidates memories, and regulates mood.
A healthy sleep-wake cycle promotes mental clarity, improves cognitive function, and supports emotional well-being. People who consistently experience a lack of sleep often experience higher stress levels, irritability, and even memory challenges, all of which can affect their mood and mental health.
Sleep also plays a crucial role in physical health. When we sleep, our bodies go into repair mode. Muscle tissue regenerates, immune function strengthens, and energy reserves are replenished.
Poor sleep habits can weaken the immune system, increase sensitivity to discomfort, and reduce our overall energy and endurance.
It’s no wonder that so many experts highlight the importance of a consistent sleep schedule and good sleep hygiene as essential for both mental and physical well-being.
8 things to do when you can’t sleep
Struggling to fall asleep can feel overwhelming, but there are practical ways to support your body and mind toward better rest. These simple techniques are designed to help calm the mind, relax the body, and create a sleep-friendly environment.
1. Practice deep breathing and exhale techniques
Deep breathing exercises are a great way to help calm your mind and prepare for rest. Focusing on your breath encourages a sense of relaxation by helping slow down racing thoughts. One technique to try is the 4-7-8 breathing method.
Here’s how it works: inhale deeply through your nose for a count of four, hold your breath for a count of seven, and then exhale slowly through your mouth for a count of eight. This technique can help shift your focus away from any stressors of the day, allowing your mind to become more open to rest.
Deep breathing can promote a sense of calm and make it easier to settle into a relaxed state.
2. Try progressive muscle relaxation
Progressive muscle relaxation (PMR) is a technique that involves tensing and then relaxing different muscle groups to help release physical tension and support relaxation.
By working through each muscle group — from your toes to your neck — you’re encouraging your body to let go of any tightness or stress it might be holding.
Start by tensing the muscles in your feet, holding the tension for a few seconds, and then releasing it. Move up your body, tensing and relaxing each muscle group. PMR helps to signal to your body that it’s time to unwind, promoting a calm, restful state that’s more conducive to sleep.
3. Limit exposure to blue light
The light emitted from electronic devices, like phones, tablets, and computers, can interfere with your body’s production of melatonin, a hormone that helps regulate your sleep cycle. Exposure to blue light in the evening can confuse your circadian rhythm, making it harder to fall asleep or stay asleep.
While many of us do it without even thinking about it, scrolling through social media or checking emails right before bed can keep your mind active and disrupt the sleep-wake cycle, leading to longer-lasting sleep problems.
Reducing screen time an hour before bed or switching your device to a “night mode” setting can help minimize blue light exposure. Instead of scrolling, consider winding down with a book or a quiet, screen-free activity.
4. Use relaxation techniques like podcasts or calming music
Listening to soothing sounds before bed can create a relaxing atmosphere that signals to your brain that it’s time for rest. Soft music, calming sounds, or even sleep-focused podcasts can be effective relaxation techniques for those looking to ease into sleep.
The National Sleep Foundation recommends incorporating these relaxing sounds into your bedtime routine to help your mind transition from active to restful. Many people find that gentle music, nature sounds, or guided relaxation podcasts can help them unwind and let go of the day’s stress.
By choosing calming audio that supports relaxation, you create an environment more conducive to a good night’s sleep.
5. Get out of bed
If you’ve been lying awake for 10-15 minutes and sleep still feels elusive, try getting out of bed for a while. Although it might feel counterintuitive, this simple step can help break the cycle of sleeplessness.
Leaving the bedroom when you’re struggling to sleep can keep the space feeling stress-free and take the pressure off. Try moving to another room and doing a relaxing activity, like reading a light book or practicing deep breathing.
When you feel more relaxed, head back to bed. This approach can make it easier to return to sleep without feeling frustrated or anxious.
6. Drink something warm
Sipping on a warm, non-caffeinated beverage, like herbal tea, is a soothing ritual that can help encourage relaxation.
Chamomile, lavender, peppermint, or lemon balm teas are popular choices known for their calming effects. A warm drink helps warm your core, signaling to your body that it’s time to wind down.
Avoid anything with caffeine, as it can interfere with your sleep, and opt for something gentle and soothing. By creating a cozy bedtime ritual around a warm drink, you help set the stage for a more restful night.
7. Take a warm shower or bath
If you’re feeling restless and unable to settle back into sleep, taking a warm bath or shower can help. The warmth of the water encourages full-body relaxation, making it easier for both your muscles and mind to let go of tension.
Scientifically, the drop in body temperature after you step out of the bath signals to your brain that it’s time for rest, supporting a natural transition into a more relaxed state. This approach not only helps calm your body but also provides a mental break, allowing you to return to bed feeling more centered and ready for sleep.
8. Try CBN
CBN, or cannabinol, is a cannabinoid derived from the hemp plant and is increasingly recognized for its potential benefits in supporting relaxation and sleep.* Unlike THC, CBN is non-psychoactive, making it a natural option for those looking to encourage better sleep without the same intoxicating effects.
CBN works with the endocannabinoid system (ECS), a part of our body responsible for maintaining balance and helping us manage stress. The ECS supports various bodily functions, including sleep, by promoting calm and overall balance.*
To enhance your sleep quality, CBN is often best taken 30-60 minutes before bed. By allowing the ECS to work in harmony with CBN, you may find it easier to unwind and enjoy a more restful night.
What are some tips for promoting better sleep hygiene?
Establishing good sleep hygiene habits can make a noticeable difference in your sleep quality and overall well-being. Here are some core tips to support a restful night.
Establish a consistent sleep routine
Going to bed and waking up at the same time each day helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed. This routine reinforces a healthy sleep-wake cycle and strengthens your body’s natural rhythms.
Create an optimal sleep environment
Setting up a sleep-friendly space can support better rest. Keep your bedroom cool, quiet, and dark to help create a peaceful atmosphere. If outside noise is a problem, a white noise machine can help drown it out, while blackout curtains can minimize light pollution.
Limiting electronic devices in the bedroom also reduces blue light exposure, which can disrupt melatonin production.
Set boundaries with stimulants
Avoiding caffeine, nicotine, and other stimulants in the evening is key to supporting sleep. These substances can stay in your system for hours and may contribute to restlessness. If you’re sensitive to stimulants, try to stop consuming them by mid-afternoon to give your body time to unwind before bed.
Exercise regularly
Physical activity can promote better sleep by reducing stress and helping you feel more physically relaxed at night. Try to finish exercise at least a few hours before bed, as working out too close to bedtime may leave you feeling too energized to fall asleep.
Limit daytime naps
While naps can be refreshing, long or late naps can interfere with your ability to fall asleep at night. If you need a nap, try limiting it to 20-30 minutes and avoiding naps in the late afternoon or evening.
Reduce mental stimulation before bedtime
It’s helpful to wind down before bed by avoiding overly stimulating activities. Engaging in a calming activity like reading or listening to a podcast can help prepare your mind for rest. Reducing mental stimulation supports a smoother transition from wakefulness to sleep.
Seek professional help if needed
If sleep issues persist despite your efforts, consider consulting a healthcare provider or sleep specialist.
Chronic sleep problems can sometimes point to underlying sleep disorders, like sleep apnea or restless legs syndrome, which may require specific treatments. A sleep specialist can help diagnose any issues and offer guidance tailored to your needs.
By following these tips and fostering healthy sleep hygiene practices, you can take positive steps toward better, more restful sleep and support your long-term well-being.
The bottom line
Healthy sleep habits and a consistent sleep routine are essential for improving sleep quality and overall well-being. Small adjustments, like practicing relaxation techniques, limiting blue light exposure, and creating a soothing sleep environment, can make a big difference.
At Sunmed, we’re committed to supporting your wellness journey with natural, clean, hemp-derived products, such as our clinically proven sleep gummies and our CBN-rich tinctures designed to support sleep. Explore our full collection to find the product that best fits your needs and helps you move closer to a restful night’s sleep.
*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
Sleep Disorder - StatPearls | NCBI Bookshelf
Brain Basics: Understanding Sleep | National Institute of Neurological Disorders and Stroke
Best Breathing Exercises for Sleep | Sleep Foundation
Music and Sleep: Can Music Help You Sleep Better? | Sleep Foundation
Repeated warm water baths decrease sympathetic activity in humans | PMC