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1. Shard Calculation

Query:

Response:

Calculated Shard: 124 (from laksa087)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa124.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://casper.com/blogs/article/what-to-do-when-you-cant-sleep\')), getAhrefsUnparsedNoserviceFromURL(\'https://casper.com/blogs/article/what-to-do-when-you-cant-sleep\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/casper.com\/blogs\/article\/what-to-do-when-you-cant-sleep","crawl_time":1775269370,"first_indexed_time":1741763078,"http_code":200,"src_unparsed":"com,casper!\/blogs\/article\/what-to-do-when-you-cant-sleep s443","src_root_hash":"4291615829441643124","history_drop_reason":null,"meta_title":"What To Do When You Can’t Sleep: 23 Researched Tips | Casper Blog","meta_descriptions":["Up counting sheep? We’ve compiled a list of 23 science-backed tips for what to do when you can’t sleep, to help you hit snooze."],"attrs_boilerpipe_text":"What To Do When You Can’t Sleep: 23 Researched Tips\nDo you lay in bed for hours but can’t seem to fall asleep? If you’re one of the\n68% of Americans\nwho struggle to fall asleep at least once a week, you’ve likely experienced the frustrations of tossing and turning at night to no avail.\nWhether you’re in need of a\nsuper-soft pillow\nor just need your brain to slow down and relax, lying awake at night can be not only uncomfortable — it can even\naffect your mental well-being and performance\nthe next day.\nSo what do you do when you can’t sleep? Here are some common culprits that might be keeping you up, along with our tips to help you\nfall back asleep\n.\nReasons Why You Can’t Sleep\nIf you’re having trouble catching Zs, you might want to think about the root cause of your\npoor sleep\nstruggles. Is it a physical issue, like being uncomfortably warm or having a backache? Or does it stem from mental stimulation like tech before bed, anxiety, or a big life change? Check out these common reasons for why you’re struggling to fall asleep, and what to do when you can’t get restful sleep.\nReason #1\n: It’s Too Hot\nWhile some might think that you want to be warm and cozy at night, it’s actually better to sleep in a cool room around\n60 to 67 degrees Fahrenheit\n. When you\nsleep hot\n, it can cause things like night sweats that can disrupt your quality of REM sleep.\nReason #2\n: Blue Light Is Waking You Up\nIt’s tempting to scroll through social media before hitting the hay, but did you know that the\nblue light\nfrom your screen might be inhibiting your ability to sleep?\nBlue light\nblocks a hormone\ncalled melatonin that makes you sleepy, and more than any other color, blue light messes with your body’s ability to prepare for sleep.\nReason #3\n: You Can’t Get Comfortable\nSome nights, you end up tossing and turning for hours, unable to find the best position for sleeping. If you’re not able to get comfortable, you may want to try getting up for 10 to 15 minutes to give your body time to reset.\nReason #4\n. Stress or Anxiety Is Keeping You Up\nStress or anxiety\nduring the day may cause your mind to race at night. Anxiety before sleep can be caused by too much focus during the day, fear, poor sleep cycles, or rapid thought patterns. It also\ncauses disrupted sleep\n.\nReason #5\n: You’re Having Nightmares\nHaving a nightmare can sometimes\ncause anxiety\nabout falling asleep again and disrupt your sleep pattern. To help you work past the nightmare, try looking into\nwhat your dreams mean\nto determine the root cause of the issue.\nReason #6\n: You’ve Had a Big Life Change\nA big life change like getting married, starting a new job, or moving to a new city can keep you up at night. Try setting aside time before bed to relax and\npractice a bedtime routine\nto get yourself in the mood for better sleep.\nPre-Bedtime Tips To Help Fall Asleep Quickly\nIf you’re lying in bed unable to fall asleep, check out these things to do when you can’t sleep.\n1. Wait 30 Minutes\nIf you’ve been trying to fall asleep for a while without luck, you may want to give yourself around half an hour to regroup before trying again, says\nMichael Perlis, Ph.D.\n, director of the Behavioral Sleep Medicine Program at the University of Pennsylvania.\nTry getting out of bed and moving to a new area of your home to do a relaxing activity like journaling, yoga, or reading. By the time you get back to bed, you’ll have the cold side of the pillow to look forward to.\n2. Keep the Room Cool\nTo create a comfortable sleep environment, you’ll want to make sure your room is cool and dark at bedtime. Research has found that the\noptimal temperature for sleep\nis around\n60 to 67 degrees Fahrenheit\n(15 to 19 degrees Celsius).\nAdditionally, you’ll want to make sure there are no bright lights (like a phone screen) that\ncan disrupt\nyour REM sleep. If you want to optimize your bedroom for a peaceful transition between day and night, consider getting a\nglow light\nto lull you into a calm,\ndeep sleep\n.\n3. Prioritize Comfort\nFrom your mattress to your pillow, comfort is crucial. If your bed feels like a bed of nails or a marshmallow, it might be time for a change. And remember, cool is cool when it comes to sleep. A cooler room can\nhelp lower\nyour body temperature and promote better sleep.\n4. Control the Light\nEver tried to sleep with the lights on? Not fun, right? Controlling light in your bedroom is essential. Use curtains, blinds, or a sleep mask to block out unwanted light. And don’t forget about those pesky electronic devices. As we mentioned, their blue light can mess with your sleep, so it’s best to say goodnight to them an hour or so before bedtime. More on that later.\n5. Switch Up Your Sleeping Position\nWhether you’re\nsleeping on your stomach\n, back, or side, it can be tough to switch from what you’re comfortable with. If you’re struggling to fall asleep, you might want to consider testing out a different sleeping position.\nWhile over\n55%\nof people sleep on their sides and 38%\nsleep on their backs\n, only 7% of the population are\nstomach sleepers\n. While there’s no one-size-fits-all sleeping position, you can set yourself up for success by making sure you have the right\ntype of pillow\nfor your sleeping position.\n6. Sleep Solo\nWhile it can be tempting to cuddle with your furry friend, a sleep study from the\nMayo Clinic\nshowed that owners wake up more throughout the night when sleeping with their pets. Instead, try snuggling with your pet up until bedtime, then have them switch to their own\ndog bed\nso you can catch some peaceful Zs.\n7. Do Calming Yoga\nIf you’re tossing and turning, it may lead to feelings of restlessness. A great way to counteract this is by doing some calming\nyoga for sleep\nto reset your mind and calm your body.\nA recent sleep\nstudy\nfound that both resistance exercise and stretching before bed led to significant improvements in chronic insomnia patients — and doing yoga before bed doesn’t mean you need to be a human pretzel. A simple five-minute yoga session with low-intensity positions like child’s pose (Balasana) might just be the thing you need to relax and relieve tension so you can doze peacefully.\n8. Try Practicing Mindfulness\n& Meditation\nMindfulness exercises can help you focus on muscle relaxation and push intruding thoughts from your mind when you can’t fall asleep. Practicing mindfulness has been found to have\nhealth benefits\nsuch as reducing anxiety, helping manage stress, and increasing your ability to relax.\nYou can practice mindfulness at any time of day, but spending a few minutes before bed can help put you in the mood when you’re tired but can’t sleep. Here are some prompts to help you practice mindfulness:\nFocus on your breathing — is it even and slow or quick and irregular?\nTurn your attention to your fingers and toes — are they relaxed?\nHone into your hearing — is there white noise or is it silent?\nMeditation is not just for monks in the mountains. It’s a powerful tool that can help reduce anxiety and improve sleep. The key is focusing on the present moment and letting go of the day’s worries. It might take a bit of practice, but the payoff is worth it.\n9. Relax Your Muscles\nIf you’re\ntrying to fall asleep\nto no avail, you might want to give muscle relaxation methods a shot. Studies have shown that these physical relaxation techniques can help\nimprove the quality of your sleep\n.\nOne popular muscle relaxation technique is the military method, which involves lying down on your bed and slowly relaxing the muscles in your body, starting with your face and working down to your toes.\nHere’s how to perform the military method when you’re tired but can’t sleep:\nLie down in your bed and release tension from your body.\nStart by tensing the muscles in your face then allowing them to relax, and work slowly down your body until you reach your toes.\nOnce your whole body feels at ease, start to take deep, calming breaths.\nPush all thoughts from your head for 10 seconds. If you feel thoughts intruding, try to focus on a simple scenario like a peaceful lake or open prairie.\nAllow yourself to lie in bed with your mind, body, and breath in a relaxed state.\nAnother popular muscle relaxation technique is\nprogressive muscle relaxation\n(PMR). PMR involves gradually tensing and releasing muscles throughout your body in sync with controlled breathing. It’s like giving your body a gentle reminder that it’s time to relax and drift off to dreamland.\n10. Go Commando\nYes, you read that right. Sleeping in the nude may actually be beneficial for your health — and according to\npeople who sleep nude\n, most say they do so for comfort. Sleeping naked can help you regulate your body temperature to get closer to that ideal number of 60 to 67 degrees Fahrenheit, and can actually be a\nbiological cue\nto tell your body that it’s time for sleep. So if you wake up in the middle of the night and stay awake, one potential answer to\nhow to fall back asleep\nis to sleep in the nude.\n11. Do a Body Scan\nA great way to relax your body is by doing a self-body scan. Although a body scan might sound like an intimidating test at a hospital, it’s actually a super easy test you can do from the comfort of your own\nsheets\n. Like the military method, this type of relaxation technique has been shown to\nimprove sleep quality\n.\nTo do a body scan, you’ll just want to focus on relaxing one section of your body at a time, until you feel relaxed from head to toe. A body scan is unique because it takes around 10 to 20 minutes, meaning you have ample time to tune in to yourself and slowly relax each muscle.\nHere’s how to do a body scan when you can’t sleep:\nLie down in bed.\nStarting at the top of your head, focus all your energy on a single part of your body until it feels truly relaxed.\nSlowly move down your body, beginning with muscles in the face and neck.\nMove down through each arm, and back up through your torso and down your stomach.\nSlowly relax each leg, working your way down to your toes.\nAfter approximately 10 to 20 minutes, check in with yourself to see if you notice any lingering tension.\n12. Try Journaling\nIf your mind racing is keeping you up at night, journaling can be a good activity for when you’re tired but can’t sleep. A\nstudy\nshowed that journaling about your to-do list before bed can help you fall asleep significantly faster. Next time you’re up counting sheep, consider spending five minutes writing down a specific to-do list for the next few days and see if it helps you catch some Zs.\n13. Focus On Your Breathing\nEver heard the phrase, “Just breathe”? It’s not just a cliché. If you’re having trouble sleeping at night, you might want to turn inward and try focusing on your breathing. One way to do this is with controlled breathing methods — or a series of slow, deep breaths that can help you feel calm.\nDr. Andrew Weil\n, Clinical Professor of Medicine at the University of Arizona, suggests using the 4-7-8 method, which uses your breath to help distract you from sleep anxiety.\nHere’s how to practice the 4-7-8 method when you can’t sleep:\nSlowly exhale all of your breath until your lungs are completely empty.\nBreath in through your nose for four seconds.\nHold your breath for seven seconds.\nExhale for eight seconds.\nRepeat this method at least four times.\n14. Consider Taking Melatonin\nMelatonin is a naturally occurring hormone that can help promote feelings of sleepiness. Over-the-counter melatonin sleeping pills are available as a sleep aid for people who have trouble falling (and staying) asleep.\nMelatonin is produced in the pineal gland of your brain, which transforms\nserotonin into melatonin\nbased on your internal body clock. When melatonin levels rise in your body, your blood pressure and body temperature can lower, helping put you in the mood for sleep. Different factors can affect how long it takes for melatonin sleeping pills to work, such as your age, caffeine intake, light exposure, body size, and tobacco use.\nWhether you prefer to listen to sounds of a calming stream, heavy rainfall, or the air conditioner, soft ambient noises have been shown to\nimprove sleep quality\nand help people fall asleep up to\n38% faster\n. But sleep medication should be your very last resort, as you may not want to become reliant on it.\n15. Put Your Phone Across the Room\nOut of all the sleep habits, this is one you should strictly adhere to. Scrolling social media before bed has become a commonplace habit for most of us — in fact,\n9 out of 10\nAmericans actually use technology devices before bed. However, using tech before sleeping has been shown to negatively impact sleep quality and may even lead to sleep deprivation. This is partially because of the blue and bright light emitted by screens, which is designed to keep you feeling awake and alert.\nIf you’re guilty of grabbing your phone after a few minutes of tossing and turning (no judgment), you might want to consider switching off the screen and placing your phone across the room so it’s harder to reach for at night.\n16. Listen to Ambient Noise\nDifferent ambient noises, like white, pink, or brown noise,\ncan be helpful\nto ease sleep troubles. While white noise is often associated with sleep sounds, there are other types of noise that can be great for helping you get a better night’s sleep.\nWhite noise\n: White noise encompasses all sound frequencies, creating a humming sound. Examples of white noise include a fan, TV static, air conditioner, or air purifier.\nPink noise\n: Pink noise has a deeper sound frequency than white noise. Common pink noise examples include rainfall, wind, and rustling leaves.\nBrown noise\n: Brown noise is an even deeper frequency than pink or white noise. Brown noise examples include waterfalls and thunder.\nBig Picture Tips To Fall Asleep Easily\nIf you’ve been struggling to fall asleep consistently, you might want to implement these sleep tips throughout your day to set yourself up for a cozy night of disrupted sleep.\n17. Practice Sleep Hygiene\nSleep hygiene\nrefers to good behavioral and environmental habits that can lead to a better night’s sleep. The idea behind sleep hygiene is that, by practicing good sleep habits during the day and at night, you can set yourself up for success and better sleep.\nSome easy ways to implement good sleep hygiene include:\nAvoid stimulants before bed\n: Stimulants like caffeine and alcohol can\nnegatively impact your sleep quality\nand lead to more sleep disturbances during the night.\nReserve your bedroom for sleep and intimacy\n: Spending too much time during the day in your bedroom can cause you to associate those other activities with your sleeping space. To prevent this, implement a sleep- and intimacy-only rule in your bedroom.\nOptimize your bedroom layout\n: To make your bedroom feel like your personal oasis rather than a sleepless night chamber, you’ll want to make sure that your room is optimized for sleep. One of the best ways to do so is to ensure your\nmattress is the right size\nfor your room. For example, a\nking size memory foam mattress\nwould feel too small in a 10-by10 room but would look completely at home in a primary bedroom. As a side note, a\nmattress that’s too firm\nmight be the underlying cause of your sleeplessness. Think of ways to soften it to help you sleep better.\n18. Kick the Afternoon Caffeine\nAlthough coffee is typically thought of as a morning beverage, many people grab another cup of joe for an afternoon pick-me-up. However, coffee can stay in your system for\nup to 10 hours\n— meaning that 2 p.m. caffeine kick might be keeping you up past midnight.\nIf you’re used to two or more caffeinated beverages each day, consider swapping your typical afternoon drink for a decaf version instead.\n19. Exercise Earlier in the Day\nAlthough a nighttime sweat can increase the amount of deep sleep you get, working out\nreleases endorphins\n— the “happy hormone” that can sometimes keep you up. According to\nCharlene Gamaldo, M.D.\n, medical director of Johns Hopkins Center for Sleep, exercise can also raise your core body temperature, signaling to your body that it’s time to be awake.\nTo minimize the unintended consequences of a late-night workout, try to end your exercise at least one to two hours before you plan to hit the hay.\n20. Limit Your Naps\nFor nearly\none-third of American adults\n, napping is a common activity. But while some\npower naps\ncan help you feel rejuvenated and ready to take on the day, consistent napping may inhibit your natural circadian rhythm and cause you to feel more alert at night.\nStudies have shown that quick\nfive-minute naps\nare too short to allow you to recharge, but naps that pass the\n30-minute mark\ncan cause people to feel groggy after waking up. Try to keep your naps in the sweet spot of around 20 minutes, so you wake up feeling refreshed rather than groggy.\n21. Create a Better Environment for Good Sleep\nCreating a sleep-friendly environment to build good\nsleep hygiene\nstarts from the ground up. Just like you want your workspace to foster creativity and your workout area to get you pumped, you want your sleep space to feel calm, relaxed, and cozy.\nCreating an environment that’s conducive to sleep is individual, and can encompass everything from picking the\nbest bedroom colors for sleep\nto putting the right\nplants in your bedroom\n.\nStudies\nhave shown that optimizing your sleep environment by controlling room temperature, humidity, light, and noise levels can increase your quality of sleep.\n22. Follow a Consistent Sleep Schedule\nWhile your\nsleep schedule\ncan sometimes be unpredictable, keeping a general sleep cycle can help you feel more productive and focused and help you develop a fixed sleep pattern. This is because your body runs on a\ncircadian rhythm\n, an internal clock that naturally tells you when to wake up and go to bed.\nHowever, if you’re used to an inconsistent sleep schedule, you should aim to slowly adjust your routine towards a consistent sleep schedule in around 15-minute increments each night.\nFor example, if you normally go to bed at 2 a.m. and wake up at 10 a.m (hey, we’ve all been there), you should start by sleeping at 1:45 a.m, then 1:30 a.m, and so on, until you reach your desired bedtime.\n23. Talk to a Sleep Specialist\nIf you’re struggling with sleep issues, it might be time to go see a sleep specialist about your sleep problem.\nSleep specialists\nare trained to evaluate you to look for deeper conditions like a sleep disorder, and can provide you with more in-depth information that’s specific to your personal needs.\nBeing tired but unable to sleep is an extremely frustrating situation. While you’re up restless at night, it can feel even more difficult to\nwake up\nthe next morning. Whether it’s a one-time thing or you’re consistently up counting sheep, we hope this guide can help you figure out what to do when you can’t sleep, and give you some tips for how to fall asleep.\nFall Into a Deep Sleep with Casper\nIn the grand scheme of things, sleep is more than just a fleeting luxury, but an absolute necessity for our overall well-being. So, whether it’s a minor bout of insomnia or a prolonged struggle, remember to take heart! Turn the tables on your sleeplessness by employing these tips and tricks with an open mind. Make your bed a haven of comfort, cultivate mindful habits, and always aim to set the stage for a sound night’s rest. With time and patience, you’ll find that elusive ticket to dreamland and never look back. Trust us, there’s a silver lining in every sleepless night; it’s just a matter of finding what works best for you.\nReady to turn out the lights? Check out our collection of drool-worthy\nmemory foam mattresses\nand buttery soft\nbed sheets\nfor the type of sleep that dreams are made of.\nDisclaimer\n: This article is for general information only and is not intended to be medical advice. Consult your physician before taking any supplements, beginning any diet or fitness plan, or adopting any treatment for a health problem.\nSources:\nBreus, Ph.D, Michael. 2022. “How to Sleep When It’s Hot Outside.” Sleep Doctor. December 13, 2022.\nhttps:\/\/sleep.org\/articles\/does-your-body-temperature-change-while-you-sleep\/\nBreus, Dr Michael, and Dr Michael Breus. 2022. “How Sleeping with Lights on Can Ruin Your Health.” The Sleep Doctor. June 16, 2022.\nhttps:\/\/thesleepdoctor.com\/sleep-environment\/light-and-sleep\/\nBrooks, Amber, and Leon Lack. 2006. “A Brief Afternoon Nap Following Nocturnal Sleep Restriction: Which Nap Duration Is Most Recuperative?”\nSleep\n29 (6): 831–40.\nhttps:\/\/doi.org\/10.1093\/sleep\/29.6.831\n“Charlene Gamaldo, M.D., Professor of Neurology.” n.d. Johns Hopkins Medicine. Accessed July 28, 2023.\nhttp:\/\/www.hopkinsmedicine.org\/profiles\/results\/directory\/profile\/0019244\/charlene-gamaldo\nConrad, Melissa. 2005. “Progressive Muscle Relaxation for Stress and Insomnia.” WebMD. WebMD. May 23, 2005.\nhttps:\/\/www.webmd.com\/sleep-disorders\/muscle-relaxation-for-stress-insomnia\nD’Aurea, Carolina V.R., Dalva Poyares, Giselle S. Passos, Marcos G. Santana, Shawn D. Youngstedt, Altay A. Souza, Juliana Bicudo, Sergio Tufik, and Marco T. de Mello. 2019. “Effects of Resistance Exercise Training and Stretching on Chronic Insomnia.”\nBrazilian Journal of Psychiatry\n41 (1): 51–57.\nhttps:\/\/doi.org\/10.1590\/1516-4446-2018-0030\nDr. Weil. 2014. “Video: Dr. Weil’s Breathing Exercises: 4-7-8 Breath.” DrWeil.com. June 26, 2014.\nhttps:\/\/www.drweil.com\/videos-features\/videos\/breathing-exercises-4-7-8-breath\/\n“Exercising for Better Sleep.” 2021. Www.hopkinsmedicine.org. August 8, 2021.\nhttps:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep#\nFarokhnezhad Afshar, Pouya, Fatemeh Bahramnezhad, Parvaneh Asgari, and Mahmoud Shiri. 2016. “Effect of White Noise on Sleep in Patients Admitted to a Coronary Care.”\nJournal of Caring Sciences\n5 (2): 103–9.\nhttps:\/\/doi.org\/10.15171\/jcs.2016.011\nGradisar, Michael, Amy R. Wolfson, Allison G. Harvey, Lauren Hale, Russell Rosenberg, and Charles A. Czeisler. 2013. “The Sleep and Technology Use of Americans: Findings from the National Sleep Foundation’s 2011 Sleep in America Poll.”\nJournal of Clinical Sleep Medicine\n9 (12).\nhttps:\/\/doi.org\/10.5664\/jcsm.3272\nHarding, Edward C., Nicholas P. Franks, and William Wisden. 2019. “The Temperature Dependence of Sleep.”\nFrontiers in Neuroscience\n13 (April).\nhttps:\/\/doi.org\/10.3389\/fnins.2019.00336\nHilditch, Cassie J., Stephanie A. Centofanti, Jillian Dorrian, and Siobhan Banks. 2016. “A 30-Minute, but Not a 10-Minute Nighttime Nap Is Associated with Sleep Inertia.”\nSleep\n39 (3): 675–85.\nhttps:\/\/doi.org\/10.5665\/sleep.5550\n“Insomnia: Relaxation Techniques and Sleeping Habits.” 2017. Nih.gov. Institute for Quality and Efficiency in Health Care (IQWiG). March 9, 2017.\nhttps:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279320\/\nKrystal, Andrew D., Aric A. Prather, and Liza H. Ashbrook. 2019. “The Assessment and Management of Insomnia: An Update.”\nWorld Psychiatry\n18 (3): 337–52.\nhttps:\/\/doi.org\/10.1002\/wps.20674\nMessineo, Ludovico, Luigi Taranto-Montemurro, Scott A. Sands, Melania D. Oliveira Marques, Ali Azabarzin, and David Andrew Wellman. 2017. “Broadband Sound Administration Improves Sleep Onset Latency in Healthy Subjects in a Model of Transient Insomnia.”\nFrontiers in Neurology\n8 (December).\nhttps:\/\/doi.org\/10.3389\/fneur.2017.00718\n“Michael Perlis, PhD | Behavioral Sleep Medicine Program | Perelman School of Medicine at the University of Pennsylvania.” n.d. Www.med.upenn.edu. Accessed July 28, 2023.\nhttps:\/\/www.med.upenn.edu\/bsm\/faculty_perlis.html\nMindfulness Matters. 2017. “Mindfulness Matters.” NIH News in Health. June 28, 2017.\nhttps:\/\/newsinhealth.nih.gov\/2012\/01\/mindfulness-matters\nNational Institute of General Medical Sciences. 2020. “Circadian Rhythms.” Www.nigms.nih.gov. National Institute of General Medical Sciences. 2020.\nhttps:\/\/www.nigms.nih.gov\/education\/fact-sheets\/Pages\/circadian-rhythms.aspx\nNewsom, Rob. 2022. “Sleep & Job Performance: Can Sleep Deprivation Hurt Your Work?” Sleep Foundation. April 19, 2022.\nhttps:\/\/www.sleepfoundation.org\/sleep-hygiene\/good-sleep-and-job-performance\nPark, Soon-Yeob, Mi-Kyeong Oh, Bum-Soon Lee, Haa-Gyoung Kim, Won-Joon Lee, Ji-Ho Lee, Jun-Tae Lim, and Jin-Young Kim. 2015. “The Effects of Alcohol on Quality of Sleep.”\nKorean Journal of Family Medicine\n36 (6): 294.\nhttps:\/\/doi.org\/10.4082\/kjfm.2015.36.6.294\nPatel, Salma I., Bernie W. Miller, Heidi E. Kosiorek, James M. Parish, Philip J. Lyng, and Lois E. Krahn. 2017. “The Effect of Dogs on Human Sleep in the Home Sleep Environment.”\nMayo Clinic Proceedings\n92 (9): 1368–72.\nhttps:\/\/doi.org\/10.1016\/j.mayocp.2017.06.014\nReports, Consumer. 2016. “Why Americans Can’t Sleep.” Consumer Reports. January 14, 2016.\nhttps:\/\/www.consumerreports.org\/sleep\/why-americans-cant-sleep\/\nRobinson, Kara Mayer. 2022. “Sleep Problems: Can Pink Noise Help?” WebMD. July 12, 2022.\nhttps:\/\/www.webmd.com\/sleep-disorders\/pink-noise-sleep\nSalamon, Maureen. 2020. “Blue Light and Sleep.” WebMD. October 3, 2020.\nhttps:\/\/www.webmd.com\/sleep-disorders\/sleep-blue-light\nScullin, Michael K., Madison L. Krueger, Hannah K. Ballard, Natalya Pruett, and Donald L. Bliwise. 2018. “The Effects of Bedtime Writing on Difficulty Falling Asleep: A Polysomnographic Study Comparing To-Do Lists and Completed Activity Lists.”\nJournal of Experimental Psychology: General\n147 (1): 139–46.\nhttps:\/\/doi.org\/10.1037\/xge0000374\nSilver, Natalie. 2019. “Best Temperature to Sleep: Research and Sleep Tips.” Healthline. December 13, 2019.\nhttps:\/\/www.healthline.com\/health\/sleep\/best-temperature-to-sleep\nSkarpsno, Eivind Schjelderup, Paul Jarle Mork, Tom Ivar Lund Nilsen, and Andreas Holtermann. 2017. “Sleep Positions and Nocturnal Body Movements Based on Free-Living Accelerometer Recordings: Association with Demographics, Lifestyle, and Insomnia Symptoms.”\nNature and Science of Sleep\nVolume 9 (November): 267–75.\nhttps:\/\/doi.org\/10.2147\/nss.s145777\nStaner, Luc. 2003. “Sleep and Anxiety Disorders.”\nDialogues in Clinical Neuroscience\n5 (3): 249–58.\nhttps:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3181635\/\nSuni, Eric. 2020. “Nightmares: Symptoms, Causes, & Treatment.” Sleep Foundation. October 9, 2020.\nhttps:\/\/www.sleepfoundation.org\/nightmares\nTaylor, Paul. 2009. “Nap Time.” Pew Research Center’s Social & Demographic Trends Project. July 29, 2009.\nhttps:\/\/www.pewsocialtrends.org\/2009\/07\/29\/nap-time\/\nTordjman, Sylvie, Sylvie Chokron, Richard Delorme, Annaelle Charrier, Eric Bellissant, Nemat Jaafari, and Claire Fougerou. 2017. “Melatonin: Pharmacology, Functions and Therapeutic Benefits.”\nCurrent Neuropharmacology\n15 (3): 434–43.\nhttps:\/\/doi.org\/10.2174\/1570159×14666161228122115\nZwarensteyn, Jill. 2020. “Here Are the Effects of Sleeping in a Cold Room | Sleep Advisor.” The Sleep Advisor. January 2, 2020.\nhttps:\/\/www.sleepadvisor.org\/sleeping-in-a-cold-room\/","attrs_markdown":"[Skip to content](https:\/\/casper.com\/blogs\/article\/what-to-do-when-you-cant-sleep#main)\n\n[Find a store](https:\/\/stores.casper.com\/?r=50)\n\n[Save up to 25% on mattresses](https:\/\/casper.com\/pages\/birthday-sale)\n\n[Sleep Specialists on call @ 888.498.0003](tel:+18884980003)\n\n[Give 30% off, get 30% off when you refer a friend](https:\/\/casper.com\/pages\/friends)\n\n[Refer a friend](https:\/\/casper.com\/pages\/friends)\n\nPromo Disclaimer\n\n**Savings based on Comp. Value.**  \nOur Comp. 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Refer to our Privacy Policy for more information.\n\nAccept\n\nDecline\n\n0\n\nYour cart is empty\n\nContinue shopping\n\n[Sleep Health](https:\/\/casper.com\/blogs\/article\/tagged\/sleep-health)\n\n# What To Do When You Can’t Sleep: 23 Researched Tips\nJun 24, 2021\n\nBy Casper Editorial Team\n\n![what to do when you can't sleep](https:\/\/casper.com\/cdn\/shop\/articles\/what-to-do-when-you-cant-sleep_thumb_f0067688-23b7-447a-a8b7-3278a867f173.png?v=1764073956&width=1500)\n\nBEST SELLER\n\nSAVE 20%\n\n[![The One mattress on a bed frame with a blanket and pillows on top of it in a bedroom setting](https:\/\/casper.com\/cdn\/shop\/files\/The-One-PDP-hero-without-Consumer-Reports.jpg?v=1757442326&width=1920) ![A person's hand presses down to feel The One mattress. It is medium firm and feels responsive and lively.](https:\/\/casper.com\/cdn\/shop\/files\/The-One-PDP-Grid2-Feel.jpg?v=1773690918&width=1920)](https:\/\/casper.com\/products\/casper-one-foam)\n\n[The One](https:\/\/casper.com\/products\/casper-one-foam)\n\nFrom:\n\nSale price \\$599\n\nComp. Value:\n\nRegular price \\$749\n\nExpertly engineered to solve your sleep needs without breaking the bank, our signature foam mattress features three layers of cradling foam and a responsive yet supportive medium-firm feel sleepers love.\n\nFrom:\n\nSale price \\$599\n\nComp. Value:\n\nRegular price \\$749\n\nFrom:\n\nSale price \\$679\n\nComp. Value:\n\nRegular price \\$849\n\nFrom:\n\nSale price \\$759\n\nComp. Value:\n\nRegular price \\$949\n\nFrom:\n\nSale price \\$799\n\nComp. Value:\n\nRegular price \\$999\n\nFrom:\n\nSale price \\$1,119\n\nComp. Value:\n\nRegular price \\$1,399\n\nFrom:\n\nSale price \\$1,119\n\nComp. Value:\n\nRegular price \\$1,399\n\nFrom:\n\nSale price \\$1,358\n\nComp. Value:\n\nRegular price \\$1,698\n\nSAVE 20%\n\n[![Casper's Cloud One mattress on a bed frame with pillows and a blanket folded on top](https:\/\/casper.com\/cdn\/shop\/files\/Cloud-One-PDP-Hero.jpg?v=1758902454&width=1897) ![A person's hand pressed down to feel the Cloud One mattress. It is medium soft and feels responsive and lively.](https:\/\/casper.com\/cdn\/shop\/files\/Cloud-One-PDP-grid2-Feel.jpg?v=1758902454&width=1920)](https:\/\/casper.com\/products\/casper-cloud-one-foam)\n\n[Cloud One](https:\/\/casper.com\/products\/casper-cloud-one-foam)\n\nFrom:\n\nSale price \\$799\n\nComp. Value:\n\nRegular price \\$999\n\nOur most popular mattress just got an upgrade. Featuring all-new patent-pending Casper Core+™ technology, Cloud One delivers a boost of plushness while giving you all the support and breathability of The One.\n\nFrom:\n\nSale price \\$799\n\nComp. Value:\n\nRegular price \\$999\n\nFrom:\n\nSale price \\$879\n\nComp. Value:\n\nRegular price \\$1,099\n\nFrom:\n\nSale price \\$959\n\nComp. Value:\n\nRegular price \\$1,199\n\nFrom:\n\nSale price \\$999\n\nComp. Value:\n\nRegular price \\$1,249\n\nFrom:\n\nSale price \\$1,319\n\nComp. Value:\n\nRegular price \\$1,649\n\nFrom:\n\nSale price \\$1,319\n\nComp. Value:\n\nRegular price \\$1,649\n\nBEST SELLER\n\nSAVE 30%\n\n[![mattress protector on Casper's The One mattress on a Foundation](https:\/\/casper.com\/cdn\/shop\/files\/Best-Selling-Bundle-PDP-Hero-The-One-mattress.jpg?v=1762231051&width=1920) ![GIF of Casper's Foundation being put together from its pieces](https:\/\/casper.com\/cdn\/shop\/files\/foundation-03.gif?v=1762247650&width=800)](https:\/\/casper.com\/products\/bestselling-bundle)\n\n[Best-Selling Bundle](https:\/\/casper.com\/products\/bestselling-bundle)\n\nFrom:\n\nSale price \\$809.90\n\nComp. Value:\n\nRegular price \\$1,157\n\nIncludes 1 mattress (One or Cloud One) with: Foundation Waterproof Mattress Protector\n\nFrom:\n\nSale price \\$809.90\n\nComp. Value:\n\nRegular price \\$1,157\n\nFrom:\n\nSale price \\$879.90\n\nComp. Value:\n\nRegular price \\$1,257\n\nFrom:\n\nSale price \\$991.90\n\nComp. Value:\n\nRegular price \\$1,417\n\nFrom:\n\nSale price \\$1,026.90\n\nComp. Value:\n\nRegular price \\$1,467\n\nFrom:\n\nSale price \\$1,348.90\n\nComp. Value:\n\nRegular price \\$1,927\n\nFrom:\n\nSale price \\$1,348.90\n\nComp. Value:\n\nRegular price \\$1,927\n\nFrom:\n\nSale price \\$1,759.80\n\nComp. Value:\n\nRegular price \\$2,514\n\nFrom:\n\nSale price \\$984.90\n\nComp. Value:\n\nRegular price \\$1,407\n\nFrom:\n\nSale price \\$1,054.90\n\nComp. Value:\n\nRegular price \\$1,507\n\nFrom:\n\nSale price \\$1,166.90\n\nComp. Value:\n\nRegular price \\$1,667\n\nFrom:\n\nSale price \\$1,201.90\n\nComp. Value:\n\nRegular price \\$1,717\n\nFrom:\n\nSale price \\$1,523.90\n\nComp. Value:\n\nRegular price \\$2,177\n\nFrom:\n\nSale price \\$1,523.90\n\nComp. Value:\n\nRegular price \\$2,177\n\nFrom:\n\nSale price \\$2,109.80\n\nComp. Value:\n\nRegular price \\$3,014\n\nSAVE 25%\n\n[![Casper's Dream mattress on a bed frame with pillows and a blanket folded on top.](https:\/\/casper.com\/cdn\/shop\/files\/Dream-PDP-Hero-without-Consumer-Reports.jpg?v=1758832974&width=1920) ![Close-up image of a person lying near the corner of her Casper Dream mattress. A badge on the image referring to the firmness level says \"Medium. Feels responsive & lively.\"](https:\/\/casper.com\/cdn\/shop\/files\/Dream-Grid2-feel.jpg?v=1773690937&width=1920)](https:\/\/casper.com\/products\/casper-dream-hybrid)\n\n[Dream](https:\/\/casper.com\/products\/casper-dream-hybrid)\n\nFrom:\n\nSale price \\$1,120\n\nComp. Value:\n\nRegular price \\$1,495\n\nOur dream? A hybrid mattress that helps solve tossing and turning. Pairing responsive springs with ergonomic support zones, Dream keeps you aligned and dreaming all night.\n\nFrom:\n\nSale price \\$1,120\n\nComp. Value:\n\nRegular price \\$1,495\n\nFrom:\n\nSale price \\$1,195\n\nComp. Value:\n\nRegular price \\$1,595\n\nFrom:\n\nSale price \\$1,345\n\nComp. Value:\n\nRegular price \\$1,795\n\nFrom:\n\nSale price \\$1,420\n\nComp. Value:\n\nRegular price \\$1,895\n\nFrom:\n\nSale price \\$1,870\n\nComp. Value:\n\nRegular price \\$2,495\n\nFrom:\n\nSale price \\$1,870\n\nComp. Value:\n\nRegular price \\$2,495\n\nFrom:\n\nSale price \\$2,390\n\nComp. Value:\n\nRegular price \\$3,190\n\nSAVE 25%\n\n[![Casper's Snow mattress on a bed frame with pillows and a blanket folded on top.](https:\/\/casper.com\/cdn\/shop\/files\/Snow-PDP-Hero-without-Consumer-Reports.jpg?v=1758832991&width=1920) ![A person's hand pressing down to feel the Snow mattress. Text on the image indicates that its firmness level is Medium and feels conforming & cooling.](https:\/\/casper.com\/cdn\/shop\/files\/Snow-Grid2-Feel.jpg?v=1773690955&width=1920)](https:\/\/casper.com\/products\/casper-snow-v3)\n\n[Snow](https:\/\/casper.com\/products\/casper-snow-v3)\n\nFrom:\n\nSale price \\$1,495\n\nComp. Value:\n\nRegular price \\$1,995\n\nEngineered with Snow Technology, including QuickCool™ Cover, our most popular cooling mattress attacks overheating for 12+ hours, not just when you’re falling asleep. Pairing together conforming memory foam and encased coils, sleep has never been so refreshing.\n\nFrom:\n\nSale price \\$1,495\n\nComp. Value:\n\nRegular price \\$1,995\n\nFrom:\n\nSale price \\$1,870\n\nComp. Value:\n\nRegular price \\$2,495\n\nFrom:\n\nSale price \\$1,945\n\nComp. Value:\n\nRegular price \\$2,595\n\nFrom:\n\nSale price \\$2,470\n\nComp. Value:\n\nRegular price \\$3,295\n\nFrom:\n\nSale price \\$2,470\n\nComp. Value:\n\nRegular price \\$3,295\n\nFrom:\n\nSale price \\$2,990\n\nComp. Value:\n\nRegular price \\$3,990\n\nSAVE 25%\n\n[![Casper's Dream Max mattress on a bed frame with pillows and a blanket folded on top. A badge on the image indicates that this mattress is endorsed by the American Chiropractic Association.](https:\/\/casper.com\/cdn\/shop\/files\/Dream-Max-PDP-Hero-with-ACA-badge-top-right.jpg?v=1772647157&width=1920) ![A person's hand pressing down to feel the Dream Max mattress. Text on the image indicates that its firmness level is Medium Soft and feels responsive & lively.](https:\/\/casper.com\/cdn\/shop\/files\/Dream-Max-Grid2-Feel.jpg?v=1773690974&width=1920)](https:\/\/casper.com\/products\/casper-dream-max-hybrid)\n\n[Dream Max](https:\/\/casper.com\/products\/casper-dream-max-hybrid)\n\nFrom:\n\nSale price \\$1,945\n\nComp. Value:\n\nRegular price \\$2,595\n\nWe made your dream hybrid mattress into a reality. Designed over years, our most supportive mattress ever combines pressure-relieving foam, precise ergonomic zoning, and responsive coils to align your spine, cradle your body, and support you all night.\n\nFrom:\n\nSale price \\$1,945\n\nComp. Value:\n\nRegular price \\$2,595\n\nFrom:\n\nSale price \\$2,320\n\nComp. Value:\n\nRegular price \\$3,095\n\nFrom:\n\nSale price \\$2,470\n\nComp. Value:\n\nRegular price \\$3,295\n\nFrom:\n\nSale price \\$2,995\n\nComp. Value:\n\nRegular price \\$3,995\n\nFrom:\n\nSale price \\$2,995\n\nComp. Value:\n\nRegular price \\$3,995\n\nFrom:\n\nSale price \\$3,890\n\nComp. Value:\n\nRegular price \\$5,190\n\nSAVE 25%\n\n[![Casper's Snow Max mattress on a bed frame with pillows and a blanket folded on top. A badge on the image indicates that this mattress is endorsed by the American Chiropractic Association.](https:\/\/casper.com\/cdn\/shop\/files\/Snow-Max-PDP-Hero-with-ACA-badge-top-right.jpg?v=1772647162&width=1920) ![A person's hand pressing down to feel the Snow Max mattress. Text on the image indicates that its firmness level is Medium Soft and feels conforming & cooling.](https:\/\/casper.com\/cdn\/shop\/files\/Snow-Max-Grid2-Feel.jpg?v=1773690991&width=1920)](https:\/\/casper.com\/products\/casper-snow-max-hybrid-v3)\n\n[Snow Max](https:\/\/casper.com\/products\/casper-snow-max-hybrid-v3)\n\nFrom:\n\nSale price \\$2,430\n\nComp. Value:\n\nRegular price \\$3,245\n\nAches and pains? Night sweats? With our most supportive ergonomics and enhanced Snow Technology, including QuickCool™ Cover, Snow Max is the ultimate solution for whatever is keeping you up.\n\nFrom:\n\nSale price \\$2,430\n\nComp. Value:\n\nRegular price \\$3,245\n\nFrom:\n\nSale price \\$2,845\n\nComp. Value:\n\nRegular price \\$3,795\n\nFrom:\n\nSale price \\$2,995\n\nComp. Value:\n\nRegular price \\$3,995\n\nFrom:\n\nSale price \\$3,645\n\nComp. Value:\n\nRegular price \\$4,895\n\nFrom:\n\nSale price \\$3,645\n\nComp. Value:\n\nRegular price \\$4,895\n\nFrom:\n\nSale price \\$4,860\n\nComp. Value:\n\nRegular price \\$6,490\n\nPrevious\n\nNext\n\nPrevious\n\nNext\n\nTable of Contents\n\n[Toggle](https:\/\/casper.com\/blogs\/article\/what-to-do-when-you-cant-sleep#!)\n\n- [What To Do When You Can’t Sleep: 23 Researched Tips](https:\/\/casper.com\/blogs\/article\/what-to-do-when-you-cant-sleep#top)\n\nDo you lay in bed for hours but can’t seem to fall asleep? If you’re one of the [68% of Americans](https:\/\/www.consumerreports.org\/sleep\/why-americans-cant-sleep\/#:~:text=Today%2C%20the%20problem%20of%20too,struggled%20with%20sleep%20at%20least) who struggle to fall asleep at least once a week, you’ve likely experienced the frustrations of tossing and turning at night to no avail.\n\nWhether you’re in need of a [super-soft pillow](https:\/\/casper.com\/pillows\/) or just need your brain to slow down and relax, lying awake at night can be not only uncomfortable — it can even [affect your mental well-being and performance](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/good-sleep-and-job-performance) the next day.\n\nSo what do you do when you can’t sleep? Here are some common culprits that might be keeping you up, along with our tips to help you [fall back asleep](https:\/\/casper.com\/blogs\/article\/how-to-fall-back-asleep\/).\n\n## **Reasons Why You Can’t Sleep**\n![Reasons why you can't sleep](https:\/\/cdn.shopify.com\/s\/files\/1\/0698\/7251\/7367\/files\/reasons-why-you-cant-sleep.png)\n\nIf you’re having trouble catching Zs, you might want to think about the root cause of your [poor sleep](https:\/\/casper.com\/blogs\/article\/poor-sleep-quality\/) struggles. Is it a physical issue, like being uncomfortably warm or having a backache? Or does it stem from mental stimulation like tech before bed, anxiety, or a big life change? Check out these common reasons for why you’re struggling to fall asleep, and what to do when you can’t get restful sleep.\n\n### **Reason \\#1**: It’s Too Hot\nWhile some might think that you want to be warm and cozy at night, it’s actually better to sleep in a cool room around [60 to 67 degrees Fahrenheit](https:\/\/www.healthline.com\/health\/sleep\/best-temperature-to-sleep). When you [sleep hot](https:\/\/casper.com\/blogs\/article\/sleeping-hot\/), it can cause things like night sweats that can disrupt your quality of REM sleep.\n\n### **Reason \\#2**: Blue Light Is Waking You Up\nIt’s tempting to scroll through social media before hitting the hay, but did you know that the [blue light](https:\/\/casper.com\/blogs\/article\/sleep-and-technology\/) from your screen might be inhibiting your ability to sleep?\n\nBlue light [blocks a hormone](https:\/\/www.webmd.com\/sleep-disorders\/sleep-blue-light) called melatonin that makes you sleepy, and more than any other color, blue light messes with your body’s ability to prepare for sleep.\n\n### **Reason \\#3**: You Can’t Get Comfortable\nSome nights, you end up tossing and turning for hours, unable to find the best position for sleeping. If you’re not able to get comfortable, you may want to try getting up for 10 to 15 minutes to give your body time to reset.\n\n### **Reason \\#4**. Stress or Anxiety Is Keeping You Up\n[Stress or anxiety](https:\/\/casper.com\/blogs\/article\/sleep-anxiety-guide\/) during the day may cause your mind to race at night. Anxiety before sleep can be caused by too much focus during the day, fear, poor sleep cycles, or rapid thought patterns. It also [causes disrupted sleep](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3181635\/).\n\n### **Reason \\#5**: You’re Having Nightmares\nHaving a nightmare can sometimes [cause anxiety](https:\/\/www.sleepfoundation.org\/nightmares) about falling asleep again and disrupt your sleep pattern. To help you work past the nightmare, try looking into [what your dreams mean](https:\/\/casper.com\/blogs\/article\/what-do-dreams-mean\/) to determine the root cause of the issue.\n\n### **Reason \\#6**: You’ve Had a Big Life Change\nA big life change like getting married, starting a new job, or moving to a new city can keep you up at night. Try setting aside time before bed to relax and [practice a bedtime routine](https:\/\/casper.com\/blogs\/article\/bedtime-routine-for-adults\/) to get yourself in the mood for better sleep.\n\n[Queen Mattress Casper Original queen-sized mattress.](https:\/\/casper.com\/pages\/queen-size-mattresses)\n\n[![Front-facing view of the Casper Dream Max mattress on a bed frame in a bedroom with two pillows and a folded blanket laid on top of it.](https:\/\/cdn.shopify.com\/s\/files\/1\/0608\/2268\/3729\/files\/Dream-Max-1280x920-V2.png?v=1746738764)](https:\/\/casper.com\/pages\/queen-size-mattresses \"Casper Dream Mattress\")\n\n[Sheets Made with organic cotton for incredible softness, wash after wash. ![Sheets](https:\/\/cdn.shopify.com\/s\/files\/1\/0698\/7251\/7367\/files\/percale-sheets-gallery-01.jpg)](https:\/\/casper.com\/collections\/sheets)\n## **Pre-Bedtime Tips To Help Fall Asleep Quickly**\nIf you’re lying in bed unable to fall asleep, check out these things to do when you can’t sleep.\n\n### 1\\. Wait 30 Minutes\nIf you’ve been trying to fall asleep for a while without luck, you may want to give yourself around half an hour to regroup before trying again, says [Michael Perlis, Ph.D.](https:\/\/www.med.upenn.edu\/bsm\/faculty_perlis.html), director of the Behavioral Sleep Medicine Program at the University of Pennsylvania.\n\nTry getting out of bed and moving to a new area of your home to do a relaxing activity like journaling, yoga, or reading. By the time you get back to bed, you’ll have the cold side of the pillow to look forward to.\n\n### 2\\. Keep the Room Cool\nTo create a comfortable sleep environment, you’ll want to make sure your room is cool and dark at bedtime. Research has found that the [optimal temperature for sleep](https:\/\/casper.com\/blogs\/article\/best-temperature-for-sleep\/) is around [60 to 67 degrees Fahrenheit](https:\/\/pubmed.ncbi.nlm.nih.gov\/31105512\/) (15 to 19 degrees Celsius).\n\nAdditionally, you’ll want to make sure there are no bright lights (like a phone screen) that [can disrupt](https:\/\/thesleepdoctor.com\/sleep-environment\/light-and-sleep\/) your REM sleep. If you want to optimize your bedroom for a peaceful transition between day and night, consider getting a [glow light](https:\/\/casper.com\/glow-light\/buy\/) to lull you into a calm, [deep sleep](https:\/\/casper.com\/blogs\/article\/how-to-increase-deep-sleep\/).\n\n### **3\\. Prioritize Comfort**\nFrom your mattress to your pillow, comfort is crucial. If your bed feels like a bed of nails or a marshmallow, it might be time for a change. And remember, cool is cool when it comes to sleep. A cooler room can [help lower](https:\/\/www.sleepadvisor.org\/sleeping-in-a-cold-room\/) your body temperature and promote better sleep.\n\n### **4\\. Control the Light**\nEver tried to sleep with the lights on? Not fun, right? Controlling light in your bedroom is essential. Use curtains, blinds, or a sleep mask to block out unwanted light. And don’t forget about those pesky electronic devices. As we mentioned, their blue light can mess with your sleep, so it’s best to say goodnight to them an hour or so before bedtime. More on that later.\n\n### 5\\. Switch Up Your Sleeping Position\n![Switch up your sleeping position](https:\/\/cdn.shopify.com\/s\/files\/1\/0698\/7251\/7367\/files\/switch-up-your-sleeping-position_2021-06.png)\n\nWhether you’re [sleeping on your stomach](https:\/\/casper.com\/blogs\/article\/stomach-sleeper\/), back, or side, it can be tough to switch from what you’re comfortable with. If you’re struggling to fall asleep, you might want to consider testing out a different sleeping position.\n\nWhile over [55%](https:\/\/pubmed.ncbi.nlm.nih.gov\/29138608\/) of people sleep on their sides and 38% [sleep on their backs](https:\/\/casper.com\/blogs\/article\/how-to-sleep-on-your-back\/), only 7% of the population are [stomach sleepers](https:\/\/casper.com\/blogs\/article\/stomach-sleeper\/). While there’s no one-size-fits-all sleeping position, you can set yourself up for success by making sure you have the right [type of pillow](https:\/\/casper.com\/blogs\/article\/different-types-of-pillows\/) for your sleeping position.\n\n### 6\\. Sleep Solo\nWhile it can be tempting to cuddle with your furry friend, a sleep study from the [Mayo Clinic](https:\/\/www.mayoclinicproceedings.org\/article\/S0025-6196\$17\$30486-X\/fulltext) showed that owners wake up more throughout the night when sleeping with their pets. Instead, try snuggling with your pet up until bedtime, then have them switch to their own [dog bed](https:\/\/casper.com\/dog-beds\/) so you can catch some peaceful Zs.\n\n### 7\\. Do Calming Yoga\nIf you’re tossing and turning, it may lead to feelings of restlessness. A great way to counteract this is by doing some calming [yoga for sleep](https:\/\/casper.com\/learn\/yoga-for-sleep\/) to reset your mind and calm your body.\n\nA recent sleep [study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6781703\/) found that both resistance exercise and stretching before bed led to significant improvements in chronic insomnia patients — and doing yoga before bed doesn’t mean you need to be a human pretzel. A simple five-minute yoga session with low-intensity positions like child’s pose (Balasana) might just be the thing you need to relax and relieve tension so you can doze peacefully.\n\n### 8\\. Try Practicing Mindfulness **& Meditation**\nMindfulness exercises can help you focus on muscle relaxation and push intruding thoughts from your mind when you can’t fall asleep. Practicing mindfulness has been found to have [health benefits](https:\/\/newsinhealth.nih.gov\/2012\/01\/mindfulness-matters) such as reducing anxiety, helping manage stress, and increasing your ability to relax.\n\nYou can practice mindfulness at any time of day, but spending a few minutes before bed can help put you in the mood when you’re tired but can’t sleep. Here are some prompts to help you practice mindfulness:\n\n1. Focus on your breathing — is it even and slow or quick and irregular?\n2. Turn your attention to your fingers and toes — are they relaxed?\n3. Hone into your hearing — is there white noise or is it silent?\n\nMeditation is not just for monks in the mountains. It’s a powerful tool that can help reduce anxiety and improve sleep. The key is focusing on the present moment and letting go of the day’s worries. It might take a bit of practice, but the payoff is worth it.\n\n### 9\\. Relax Your Muscles\nIf you’re [trying to fall asleep](https:\/\/casper.com\/blogs\/article\/how-to-fall-asleep-fast\/) to no avail, you might want to give muscle relaxation methods a shot. Studies have shown that these physical relaxation techniques can help [improve the quality of your sleep](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279320\/).\n\nOne popular muscle relaxation technique is the military method, which involves lying down on your bed and slowly relaxing the muscles in your body, starting with your face and working down to your toes.\n\nHere’s how to perform the military method when you’re tired but can’t sleep:\n\n1. Lie down in your bed and release tension from your body.\n2. Start by tensing the muscles in your face then allowing them to relax, and work slowly down your body until you reach your toes.\n3. Once your whole body feels at ease, start to take deep, calming breaths.\n4. Push all thoughts from your head for 10 seconds. If you feel thoughts intruding, try to focus on a simple scenario like a peaceful lake or open prairie.\n5. Allow yourself to lie in bed with your mind, body, and breath in a relaxed state.\n\nAnother popular muscle relaxation technique is [progressive muscle relaxation](https:\/\/www.webmd.com\/sleep-disorders\/muscle-relaxation-for-stress-insomnia) (PMR). PMR involves gradually tensing and releasing muscles throughout your body in sync with controlled breathing. It’s like giving your body a gentle reminder that it’s time to relax and drift off to dreamland.\n\n### 10\\. Go Commando\n![Go commando](https:\/\/cdn.shopify.com\/s\/files\/1\/0698\/7251\/7367\/files\/go-commando.png)\n\nYes, you read that right. Sleeping in the nude may actually be beneficial for your health — and according to [people who sleep nude](https:\/\/casper.com\/blogs\/article\/benefits-of-sleeping-naked\/), most say they do so for comfort. Sleeping naked can help you regulate your body temperature to get closer to that ideal number of 60 to 67 degrees Fahrenheit, and can actually be a [biological cue](https:\/\/sleep.org\/articles\/does-your-body-temperature-change-while-you-sleep\/) to tell your body that it’s time for sleep. So if you wake up in the middle of the night and stay awake, one potential answer to [how to fall back asleep](https:\/\/casper.com\/blogs\/article\/how-to-fall-back-asleep\/) is to sleep in the nude.\n\n### 11\\. Do a Body Scan\nA great way to relax your body is by doing a self-body scan. Although a body scan might sound like an intimidating test at a hospital, it’s actually a super easy test you can do from the comfort of your own [sheets](https:\/\/casper.com\/bedding\/sheets\/). Like the military method, this type of relaxation technique has been shown to [improve sleep quality](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279320\/).\n\nTo do a body scan, you’ll just want to focus on relaxing one section of your body at a time, until you feel relaxed from head to toe. A body scan is unique because it takes around 10 to 20 minutes, meaning you have ample time to tune in to yourself and slowly relax each muscle.\n\nHere’s how to do a body scan when you can’t sleep:\n\n1. Lie down in bed.\n2. Starting at the top of your head, focus all your energy on a single part of your body until it feels truly relaxed.\n3. Slowly move down your body, beginning with muscles in the face and neck.\n4. Move down through each arm, and back up through your torso and down your stomach.\n5. Slowly relax each leg, working your way down to your toes.\n6. After approximately 10 to 20 minutes, check in with yourself to see if you notice any lingering tension.\n### 12\\. Try Journaling\nIf your mind racing is keeping you up at night, journaling can be a good activity for when you’re tired but can’t sleep. A [study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5758411\/) showed that journaling about your to-do list before bed can help you fall asleep significantly faster. Next time you’re up counting sheep, consider spending five minutes writing down a specific to-do list for the next few days and see if it helps you catch some Zs.\n\n### 13\\. Focus On Your Breathing\nEver heard the phrase, “Just breathe”? It’s not just a cliché. If you’re having trouble sleeping at night, you might want to turn inward and try focusing on your breathing. One way to do this is with controlled breathing methods — or a series of slow, deep breaths that can help you feel calm. [Dr. Andrew Weil](https:\/\/www.drweil.com\/videos-features\/videos\/breathing-exercises-4-7-8-breath\/), Clinical Professor of Medicine at the University of Arizona, suggests using the 4-7-8 method, which uses your breath to help distract you from sleep anxiety.\n\nHere’s how to practice the 4-7-8 method when you can’t sleep:\n\n1. Slowly exhale all of your breath until your lungs are completely empty.\n2. Breath in through your nose for four seconds.\n3. Hold your breath for seven seconds.\n4. Exhale for eight seconds.\n5. Repeat this method at least four times.\n### 14\\. Consider Taking Melatonin\nMelatonin is a naturally occurring hormone that can help promote feelings of sleepiness. Over-the-counter melatonin sleeping pills are available as a sleep aid for people who have trouble falling (and staying) asleep.\n\nMelatonin is produced in the pineal gland of your brain, which transforms [serotonin into melatonin](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5405617\/#:~:text=Melatonin%20is%20mainly%20synthesized%20by,-hydroxytryptophan%20decarboxylase\\)%20in%20serotonin.) based on your internal body clock. When melatonin levels rise in your body, your blood pressure and body temperature can lower, helping put you in the mood for sleep. Different factors can affect how long it takes for melatonin sleeping pills to work, such as your age, caffeine intake, light exposure, body size, and tobacco use.\n\nWhether you prefer to listen to sounds of a calming stream, heavy rainfall, or the air conditioner, soft ambient noises have been shown to [improve sleep quality](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27354974) and help people fall asleep up to [38% faster](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29312136). But sleep medication should be your very last resort, as you may not want to become reliant on it.\n\n### 15\\. Put Your Phone Across the Room\nOut of all the sleep habits, this is one you should strictly adhere to. Scrolling social media before bed has become a commonplace habit for most of us — in fact, [9 out of 10](https:\/\/jcsm.aasm.org\/doi\/full\/10.5664\/jcsm.3272) Americans actually use technology devices before bed. However, using tech before sleeping has been shown to negatively impact sleep quality and may even lead to sleep deprivation. This is partially because of the blue and bright light emitted by screens, which is designed to keep you feeling awake and alert.\n\nIf you’re guilty of grabbing your phone after a few minutes of tossing and turning (no judgment), you might want to consider switching off the screen and placing your phone across the room so it’s harder to reach for at night.\n\n### 16\\. Listen to Ambient Noise\n![Listen to ambient noise](https:\/\/cdn.shopify.com\/s\/files\/1\/0698\/7251\/7367\/files\/listen-to-ambient-noise.png)\n\nDifferent ambient noises, like white, pink, or brown noise, [can be helpful](https:\/\/www.webmd.com\/sleep-disorders\/pink-noise-sleep) to ease sleep troubles. While white noise is often associated with sleep sounds, there are other types of noise that can be great for helping you get a better night’s sleep.\n\n- **White noise**: White noise encompasses all sound frequencies, creating a humming sound. Examples of white noise include a fan, TV static, air conditioner, or air purifier.\n- **Pink noise**: Pink noise has a deeper sound frequency than white noise. Common pink noise examples include rainfall, wind, and rustling leaves.\n- **Brown noise**: Brown noise is an even deeper frequency than pink or white noise. Brown noise examples include waterfalls and thunder.\n## **Big Picture Tips To Fall Asleep Easily**\nIf you’ve been struggling to fall asleep consistently, you might want to implement these sleep tips throughout your day to set yourself up for a cozy night of disrupted sleep.\n\n### 17\\. Practice Sleep Hygiene\n[Sleep hygiene](https:\/\/casper.com\/blogs\/article\/what-is-sleep-hygiene\/) refers to good behavioral and environmental habits that can lead to a better night’s sleep. The idea behind sleep hygiene is that, by practicing good sleep habits during the day and at night, you can set yourself up for success and better sleep.\n\nSome easy ways to implement good sleep hygiene include:\n\n- **Avoid stimulants before bed**: Stimulants like caffeine and alcohol can [negatively impact your sleep quality](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4666864\/) and lead to more sleep disturbances during the night.\n- **Reserve your bedroom for sleep and intimacy**: Spending too much time during the day in your bedroom can cause you to associate those other activities with your sleeping space. To prevent this, implement a sleep- and intimacy-only rule in your bedroom.\n- **Optimize your bedroom layout**: To make your bedroom feel like your personal oasis rather than a sleepless night chamber, you’ll want to make sure that your room is optimized for sleep. One of the best ways to do so is to ensure your [mattress is the right size](https:\/\/casper.com\/mattress-size-comparison-guide\/) for your room. For example, a [king size memory foam mattress](https:\/\/casper.com\/mattresses\/king\/) would feel too small in a 10-by10 room but would look completely at home in a primary bedroom. As a side note, a [mattress that’s too firm](https:\/\/casper.com\/blogs\/article\/how-to-make-a-mattress-softer\/) might be the underlying cause of your sleeplessness. Think of ways to soften it to help you sleep better.\n### 18\\. Kick the Afternoon Caffeine\nAlthough coffee is typically thought of as a morning beverage, many people grab another cup of joe for an afternoon pick-me-up. However, coffee can stay in your system for [up to 10 hours](http:\/\/casper.com\/blog\/why-does-coffee-make-me-sleepy\/) — meaning that 2 p.m. caffeine kick might be keeping you up past midnight.\n\nIf you’re used to two or more caffeinated beverages each day, consider swapping your typical afternoon drink for a decaf version instead.\n\n### 19\\. Exercise Earlier in the Day\nAlthough a nighttime sweat can increase the amount of deep sleep you get, working out [releases endorphins](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep) — the “happy hormone” that can sometimes keep you up. According to [Charlene Gamaldo, M.D.](http:\/\/www.hopkinsmedicine.org\/profiles\/results\/directory\/profile\/0019244\/charlene-gamaldo), medical director of Johns Hopkins Center for Sleep, exercise can also raise your core body temperature, signaling to your body that it’s time to be awake.\n\nTo minimize the unintended consequences of a late-night workout, try to end your exercise at least one to two hours before you plan to hit the hay.\n\n### 20\\. Limit Your Naps\nFor nearly [one-third of American adults](https:\/\/www.pewsocialtrends.org\/2009\/07\/29\/nap-time\/), napping is a common activity. But while some [power naps](https:\/\/casper.com\/blogs\/article\/power-nap\/) can help you feel rejuvenated and ready to take on the day, consistent napping may inhibit your natural circadian rhythm and cause you to feel more alert at night.\n\nStudies have shown that quick [five-minute naps](https:\/\/pubmed.ncbi.nlm.nih.gov\/16796222\/) are too short to allow you to recharge, but naps that pass the [30-minute mark](https:\/\/pubmed.ncbi.nlm.nih.gov\/26715234\/) can cause people to feel groggy after waking up. Try to keep your naps in the sweet spot of around 20 minutes, so you wake up feeling refreshed rather than groggy.\n\n### 21\\. Create a Better Environment for Good Sleep\n![Create a better environment for sleep](https:\/\/cdn.shopify.com\/s\/files\/1\/0698\/7251\/7367\/files\/create-a-better-environment-for-sleep.png)\n\nCreating a sleep-friendly environment to build good [sleep hygiene](https:\/\/casper.com\/blogs\/article\/what-is-sleep-hygiene\/) starts from the ground up. Just like you want your workspace to foster creativity and your workout area to get you pumped, you want your sleep space to feel calm, relaxed, and cozy.\n\nCreating an environment that’s conducive to sleep is individual, and can encompass everything from picking the [best bedroom colors for sleep](https:\/\/casper.com\/blogs\/article\/the-10-best-worst-bedroom-colors-for-sleep\/) to putting the right [plants in your bedroom](https:\/\/casper.com\/blogs\/article\/plants-in-the-bedroom\/).\n\n[Studies](https:\/\/journals.sagepub.com\/doi\/10.1177\/1420326X09358031) have shown that optimizing your sleep environment by controlling room temperature, humidity, light, and noise levels can increase your quality of sleep.\n\n### 22\\. Follow a Consistent Sleep Schedule\nWhile your [sleep schedule](https:\/\/casper.com\/blogs\/article\/fix-sleep-schedule\/) can sometimes be unpredictable, keeping a general sleep cycle can help you feel more productive and focused and help you develop a fixed sleep pattern. This is because your body runs on a [circadian rhythm](https:\/\/www.nigms.nih.gov\/Education\/Pages\/Factsheet_CircadianRhythms.aspx), an internal clock that naturally tells you when to wake up and go to bed.\n\nHowever, if you’re used to an inconsistent sleep schedule, you should aim to slowly adjust your routine towards a consistent sleep schedule in around 15-minute increments each night.\n\nFor example, if you normally go to bed at 2 a.m. and wake up at 10 a.m (hey, we’ve all been there), you should start by sleeping at 1:45 a.m, then 1:30 a.m, and so on, until you reach your desired bedtime.\n\n### 23\\. Talk to a Sleep Specialist\nIf you’re struggling with sleep issues, it might be time to go see a sleep specialist about your sleep problem. [Sleep specialists](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6732697\/) are trained to evaluate you to look for deeper conditions like a sleep disorder, and can provide you with more in-depth information that’s specific to your personal needs.\n\nBeing tired but unable to sleep is an extremely frustrating situation. While you’re up restless at night, it can feel even more difficult to [wake up](https:\/\/casper.com\/blogs\/article\/wake-yourself-up\/) the next morning. Whether it’s a one-time thing or you’re consistently up counting sheep, we hope this guide can help you figure out what to do when you can’t sleep, and give you some tips for how to fall asleep.\n\n## **Fall Into a Deep Sleep with Casper**\nIn the grand scheme of things, sleep is more than just a fleeting luxury, but an absolute necessity for our overall well-being. So, whether it’s a minor bout of insomnia or a prolonged struggle, remember to take heart! Turn the tables on your sleeplessness by employing these tips and tricks with an open mind. Make your bed a haven of comfort, cultivate mindful habits, and always aim to set the stage for a sound night’s rest. With time and patience, you’ll find that elusive ticket to dreamland and never look back. Trust us, there’s a silver lining in every sleepless night; it’s just a matter of finding what works best for you.\n\nReady to turn out the lights? Check out our collection of drool-worthy [memory foam mattresses](https:\/\/casper.com\/mattresses\/) and buttery soft [bed sheets](https:\/\/casper.com\/bedding\/sheets\/) for the type of sleep that dreams are made of.\n\n**Disclaimer**: This article is for general information only and is not intended to be medical advice. Consult your physician before taking any supplements, beginning any diet or fitness plan, or adopting any treatment for a health problem.\n\n**Sources:**\n\n1. Breus, Ph.D, Michael. 2022. “How to Sleep When It’s Hot Outside.” Sleep Doctor. December 13, 2022. <https:\/\/sleep.org\/articles\/does-your-body-temperature-change-while-you-sleep\/>\n2. Breus, Dr Michael, and Dr Michael Breus. 2022. “How Sleeping with Lights on Can Ruin Your Health.” The Sleep Doctor. June 16, 2022. <https:\/\/thesleepdoctor.com\/sleep-environment\/light-and-sleep\/>\n3. Brooks, Amber, and Leon Lack. 2006. “A Brief Afternoon Nap Following Nocturnal Sleep Restriction: Which Nap Duration Is Most Recuperative?” *Sleep* 29 (6): 831–40. <https:\/\/doi.org\/10.1093\/sleep\/29.6.831>\n4. “Charlene Gamaldo, M.D., Professor of Neurology.” n.d. Johns Hopkins Medicine. Accessed July 28, 2023. <http:\/\/www.hopkinsmedicine.org\/profiles\/results\/directory\/profile\/0019244\/charlene-gamaldo>\n5. Conrad, Melissa. 2005. “Progressive Muscle Relaxation for Stress and Insomnia.” WebMD. WebMD. May 23, 2005. <https:\/\/www.webmd.com\/sleep-disorders\/muscle-relaxation-for-stress-insomnia>\n6. D’Aurea, Carolina V.R., Dalva Poyares, Giselle S. Passos, Marcos G. Santana, Shawn D. Youngstedt, Altay A. Souza, Juliana Bicudo, Sergio Tufik, and Marco T. de Mello. 2019. “Effects of Resistance Exercise Training and Stretching on Chronic Insomnia.” *Brazilian Journal of Psychiatry* 41 (1): 51–57. <https:\/\/doi.org\/10.1590\/1516-4446-2018-0030>\n7. Dr. Weil. 2014. “Video: Dr. Weil’s Breathing Exercises: 4-7-8 Breath.” DrWeil.com. June 26, 2014. <https:\/\/www.drweil.com\/videos-features\/videos\/breathing-exercises-4-7-8-breath\/>\n8. “Exercising for Better Sleep.” 2021. Www.hopkinsmedicine.org. August 8, 2021. <https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep#>\n9. Farokhnezhad Afshar, Pouya, Fatemeh Bahramnezhad, Parvaneh Asgari, and Mahmoud Shiri. 2016. “Effect of White Noise on Sleep in Patients Admitted to a Coronary Care.” *Journal of Caring Sciences* 5 (2): 103–9. <https:\/\/doi.org\/10.15171\/jcs.2016.011>\n10. Gradisar, Michael, Amy R. Wolfson, Allison G. Harvey, Lauren Hale, Russell Rosenberg, and Charles A. Czeisler. 2013. “The Sleep and Technology Use of Americans: Findings from the National Sleep Foundation’s 2011 Sleep in America Poll.” *Journal of Clinical Sleep Medicine* 9 (12). <https:\/\/doi.org\/10.5664\/jcsm.3272>\n11. Harding, Edward C., Nicholas P. Franks, and William Wisden. 2019. “The Temperature Dependence of Sleep.” *Frontiers in Neuroscience* 13 (April). <https:\/\/doi.org\/10.3389\/fnins.2019.00336>\n12. Hilditch, Cassie J., Stephanie A. Centofanti, Jillian Dorrian, and Siobhan Banks. 2016. “A 30-Minute, but Not a 10-Minute Nighttime Nap Is Associated with Sleep Inertia.” *Sleep* 39 (3): 675–85. <https:\/\/doi.org\/10.5665\/sleep.5550>\n13. “Insomnia: Relaxation Techniques and Sleeping Habits.” 2017. Nih.gov. Institute for Quality and Efficiency in Health Care (IQWiG). March 9, 2017. <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279320\/>\n14. Krystal, Andrew D., Aric A. Prather, and Liza H. Ashbrook. 2019. “The Assessment and Management of Insomnia: An Update.” *World Psychiatry* 18 (3): 337–52. <https:\/\/doi.org\/10.1002\/wps.20674>\n15. Messineo, Ludovico, Luigi Taranto-Montemurro, Scott A. Sands, Melania D. Oliveira Marques, Ali Azabarzin, and David Andrew Wellman. 2017. “Broadband Sound Administration Improves Sleep Onset Latency in Healthy Subjects in a Model of Transient Insomnia.” *Frontiers in Neurology* 8 (December). <https:\/\/doi.org\/10.3389\/fneur.2017.00718>\n16. “Michael Perlis, PhD \\| Behavioral Sleep Medicine Program \\| Perelman School of Medicine at the University of Pennsylvania.” n.d. Www.med.upenn.edu. Accessed July 28, 2023. <https:\/\/www.med.upenn.edu\/bsm\/faculty_perlis.html>\n17. Mindfulness Matters. 2017. “Mindfulness Matters.” NIH News in Health. June 28, 2017. <https:\/\/newsinhealth.nih.gov\/2012\/01\/mindfulness-matters>\n18. National Institute of General Medical Sciences. 2020. “Circadian Rhythms.” Www.nigms.nih.gov. National Institute of General Medical Sciences. 2020. <https:\/\/www.nigms.nih.gov\/education\/fact-sheets\/Pages\/circadian-rhythms.aspx>\n19. Newsom, Rob. 2022. “Sleep & Job Performance: Can Sleep Deprivation Hurt Your Work?” Sleep Foundation. April 19, 2022. <https:\/\/www.sleepfoundation.org\/sleep-hygiene\/good-sleep-and-job-performance>\n20. Park, Soon-Yeob, Mi-Kyeong Oh, Bum-Soon Lee, Haa-Gyoung Kim, Won-Joon Lee, Ji-Ho Lee, Jun-Tae Lim, and Jin-Young Kim. 2015. “The Effects of Alcohol on Quality of Sleep.” *Korean Journal of Family Medicine* 36 (6): 294. <https:\/\/doi.org\/10.4082\/kjfm.2015.36.6.294>\n21. Patel, Salma I., Bernie W. Miller, Heidi E. Kosiorek, James M. Parish, Philip J. Lyng, and Lois E. Krahn. 2017. “The Effect of Dogs on Human Sleep in the Home Sleep Environment.” *Mayo Clinic Proceedings* 92 (9): 1368–72. <https:\/\/doi.org\/10.1016\/j.mayocp.2017.06.014>\n22. Reports, Consumer. 2016. “Why Americans Can’t Sleep.” Consumer Reports. January 14, 2016. [https:\/\/www.consumerreports.org\/sleep\/why-americans-cant-sleep\/](https:\/\/www.consumerreports.org\/sleep\/why-americans-cant-sleep\/#:~:text=Today%2C%20the%20problem%20of%20too)\n23. Robinson, Kara Mayer. 2022. “Sleep Problems: Can Pink Noise Help?” WebMD. July 12, 2022. <https:\/\/www.webmd.com\/sleep-disorders\/pink-noise-sleep>\n24. Salamon, Maureen. 2020. “Blue Light and Sleep.” WebMD. October 3, 2020. <https:\/\/www.webmd.com\/sleep-disorders\/sleep-blue-light>\n25. Scullin, Michael K., Madison L. Krueger, Hannah K. Ballard, Natalya Pruett, and Donald L. Bliwise. 2018. “The Effects of Bedtime Writing on Difficulty Falling Asleep: A Polysomnographic Study Comparing To-Do Lists and Completed Activity Lists.” *Journal of Experimental Psychology: General* 147 (1): 139–46. <https:\/\/doi.org\/10.1037\/xge0000374>\n26. Silver, Natalie. 2019. “Best Temperature to Sleep: Research and Sleep Tips.” Healthline. December 13, 2019. <https:\/\/www.healthline.com\/health\/sleep\/best-temperature-to-sleep>\n27. Skarpsno, Eivind Schjelderup, Paul Jarle Mork, Tom Ivar Lund Nilsen, and Andreas Holtermann. 2017. “Sleep Positions and Nocturnal Body Movements Based on Free-Living Accelerometer Recordings: Association with Demographics, Lifestyle, and Insomnia Symptoms.” *Nature and Science of Sleep* Volume 9 (November): 267–75. <https:\/\/doi.org\/10.2147\/nss.s145777>\n28. Staner, Luc. 2003. “Sleep and Anxiety Disorders.” *Dialogues in Clinical Neuroscience* 5 (3): 249–58. <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3181635\/>\n29. Suni, Eric. 2020. “Nightmares: Symptoms, Causes, & Treatment.” Sleep Foundation. October 9, 2020. <https:\/\/www.sleepfoundation.org\/nightmares>\n30. Taylor, Paul. 2009. “Nap Time.” Pew Research Center’s Social & Demographic Trends Project. July 29, 2009. <https:\/\/www.pewsocialtrends.org\/2009\/07\/29\/nap-time\/>\n31. Tordjman, Sylvie, Sylvie Chokron, Richard Delorme, Annaelle Charrier, Eric Bellissant, Nemat Jaafari, and Claire Fougerou. 2017. “Melatonin: Pharmacology, Functions and Therapeutic Benefits.” *Current Neuropharmacology* 15 (3): 434–43. [https:\/\/doi.org\/10.2174\/1570159×14666161228122115](https:\/\/doi.org\/10.2174\/1570159x14666161228122115)\n32. Zwarensteyn, Jill. 2020. “Here Are the Effects of Sleeping in a Cold Room \\| Sleep Advisor.” The Sleep Advisor. January 2, 2020. <https:\/\/www.sleepadvisor.org\/sleeping-in-a-cold-room\/>\n\nShare\n\nShare\n## Reading next\n\n![Picture of Jonathan Eilenberg](https:\/\/cdn.shopify.com\/s\/files\/1\/0608\/2268\/3729\/files\/jonathan_eilenberg.png?v=1743774550)\n\n**Reviewed by:** Jonathan Eilenberg\n\n[Jonathan Eilenberg](https:\/\/casper.com\/pages\/jonathan-eilenberg-expert-reviewer) is a Certified Professional Ergonomist (CPE) with a degree in Design and Environmental Analysis from Cornell University, specializing in Human Factors and Ergonomics. His expertise in biomechanics and ergonomics has significantly contributed to improving workplace productivity and comfort. With over six years in occupational injury prevention, Jonathan now applies his knowledge at Casper, developing bio-mechanically supportive mattresses, emphasizing proper sleep posture to enhance comfort and recovery. His work integrates ergonomic principles into everyday life, aiming to improve physical well-being through thoughtful design.\n\nProducts\n\n- [Mattresses](https:\/\/casper.com\/collections\/mattresses)\n- [Pillows](https:\/\/casper.com\/collections\/pillows)\n- [Bed Frames](https:\/\/casper.com\/collections\/furniture)\n- [Adjustable Bed Frames](https:\/\/casper.com\/collections\/adjustable-bases)\n- [Sheets](https:\/\/casper.com\/collections\/sheets)\n- [Duvets](https:\/\/casper.com\/collections\/duvets)\n- [Cooling Collection](https:\/\/casper.com\/collections\/cooling-collection)\n- [Clearance](https:\/\/casper.com\/collections\/clearance)\n- [Gift Card](https:\/\/casper.com\/products\/digital-gift-card)\n- [The Dog Bed](https:\/\/casper.com\/products\/dog-mattresses)\n\nShop by Size\n\n- [Twin](https:\/\/casper.com\/pages\/twin-size-mattresses)\n- [Twin XL](https:\/\/casper.com\/pages\/twin-xl-size-mattresses)\n- [Full](https:\/\/casper.com\/pages\/full-size-mattress)\n- [Queen](https:\/\/casper.com\/pages\/queen-size-mattresses)\n- [King](https:\/\/casper.com\/pages\/king-size-mattress)\n- [Cal King](https:\/\/casper.com\/pages\/california-king-size-mattress)\n- [Size Guide](https:\/\/casper.com\/pages\/mattress-size-comparison-guide)\n- [School Shop](https:\/\/casper.com\/pages\/back-to-school)\n\nUnlock Exclusive Offers & Product Info\n\nSupport\n\n- [Contact Us](https:\/\/casper.com\/pages\/contact)\n- [FAQ](https:\/\/help.casper.com\/s\/?language=en_US)\n- [Delivery](https:\/\/casper.com\/pages\/delivery)\n- [Returns](https:\/\/casper.com\/pages\/returns)\n- [Trial](https:\/\/casper.com\/pages\/trial)\n- [Warranty](https:\/\/casper.com\/pages\/warranty)\n- [Financing](https:\/\/casper.com\/pages\/financing)\n- [Become a Casper Retailer](https:\/\/casper.com\/pages\/become-casper-retailer)\n- [Protection Plan](https:\/\/casper.com\/pages\/extend-protection-plan)\n- [Replacement Parts](https:\/\/casper.com\/collections\/replacement-parts)\n- [Order History](https:\/\/help.casper.com\/s\/order-history)\n- [Promotional Details](https:\/\/casper.com\/pages\/promo)\n\nAbout\n\n- [Why Casper?](https:\/\/casper.com\/pages\/why-casper)\n- [Stores](https:\/\/stores.casper.com\/?r=50)\n- [Register My Product](https:\/\/casper.com\/pages\/register)\n- [Trade & Commercial](https:\/\/casper.com\/pages\/casper-trade-program)\n- [Jobs](https:\/\/casper.com\/pages\/jobs)\n\nResources\n\n- [Mattress Quiz](https:\/\/casper.com\/pages\/mattress-quiz)\n- [Mattress Buying Guide](https:\/\/casper.com\/pages\/mattress-size-comparison-guide)\n- [Reviews](https:\/\/casper.com\/reviews.html)\n- [Upgrade Program](https:\/\/casper.com\/pages\/upgrade-program)\n- [Military Discount](https:\/\/casper.com\/pages\/military-discount)\n- [Education Discount](https:\/\/casper.com\/pages\/teacher-student-discount)\n- [Healthcare Discount](https:\/\/casper.com\/pages\/healthcare-discount)\n- [Casper Blog](https:\/\/casper.com\/blogs\/article)\n- [Casper vs Competition](https:\/\/casper.com\/pages\/casper-vs-competition)\n- [Privacy](https:\/\/casper.com\/pages\/privacy-policy)\n- [Terms](https:\/\/casper.com\/pages\/terms)\n- [California Transparency](https:\/\/casper.com\/pages\/california-transparency-in-supply-chains-act)\n- [Accessibility](https:\/\/casper.com\/pages\/accessibilty)\n- [Carpenter Code of Conduct](https:\/\/casper.com\/pages\/carpenter-code-of-conduct-and-ethics)\n\nTrademarks\n\n## Casper Trademarks\nCasper®, Hyperlite™, Snoozewear™, Snug™, Dream Cooling Pillow™, AirScape®, Zoned Support™, Zoned Support™ Max, QuickCool™, HeatDelete®, Core+™ are trademarks of Casper Sleep Inc.\n\n© 2026 Casper Sleep Inc. All Rights Reserved.  \n Casper is a registered trademark of Casper Sleep Inc.\n\n[Privacy](https:\/\/casper.com\/pages\/privacy-policy) [Terms](https:\/\/casper.com\/pages\/terms)\n\nTrademarks\n\n[Accessibility](https:\/\/casper.com\/pages\/accessibilty)\n\nYour Privacy Choices\n\n![Privacy Icon](https:\/\/casper.com\/cdn\/shop\/t\/1531\/assets\/privacy-checkbox.png?v=60452175953520242121774990102)\n\nWhat is Comp. Value?\n\n![A man unboxes his Casper mattress on his bed frame.](https:\/\/cdn.shopify.com\/s\/files\/1\/0608\/2268\/3729\/files\/what-is-com-value-image-1_600x.png?v=1772828506)\n\n### What is Comp. Value?\nOur Comparable Value prices reflect the price at which we or third parties have offered this item or a comparable item.\n\n### ![A woman writing in a book on her Casper Dream mattress.](https:\/\/cdn.shopify.com\/s\/files\/1\/0608\/2268\/3729\/files\/what-is-com-value-image-2_600x.png?v=1772828509)How does Casper create the best value products for their sleepers?\n##### Everything must help sleep and must be tested.\nOur team regularly searches the market and tests comparable mattress and sleep products to ensure that ours offer top-quality materials, the most value for your dollar, and the best sleep experience on the market.\n\n##### ![A team of sleep experts in white coats examine patients while they sleep.](https:\/\/cdn.shopify.com\/s\/files\/1\/0608\/2268\/3729\/files\/what-is-com-value-image-3_600x.png?v=1772828513)Every Casper mattress is designed and assembled in the USA.\nAs part of the Carpenter Co family, Casper mattresses are manufactured by the largest foam manufacturer in the world—no middle man, no markups, just the best prices for our sleepers.\n\n##### ![Person in a lab coat sitting at a desk with multiple monitors and a phone, surrounded by stacks of books and boxes.](https:\/\/cdn.shopify.com\/s\/files\/1\/0608\/2268\/3729\/files\/what-is-com-value-image-4_600x.png?v=1772828516)We don’t rely on gimmicks—just 12+ years of expertise.\nWith 12+ years in the mattress and bedding industry, the Casper team knows what makes a great night’s rest and what’s just fluff. Our mattresses and bedding are obsessively-engineered and precisely-layered to help you get your deepest sleep ever.\n\n##### ![Woman and child lying in bed together, reading a book in a cozy bedroom setting.](https:\/\/cdn.shopify.com\/s\/files\/1\/0608\/2268\/3729\/files\/what-is-com-value-image-5_600x.png?v=1772828522)We don’t sleep on getting you the best possible deal.\nThe Comp. Value shown for Casper products is never set it and forget it. Our team conducts thorough market research every quarter to ensure our comparable value is always accurate to the bedding market and the three most comparable products, so you never have to worry about missing out on savings.\n\n![A Casper store associate interacts with a person by a mattress.](https:\/\/cdn.shopify.com\/s\/files\/1\/0608\/2268\/3729\/files\/what-is-com-value-image-6_600x.png?v=1772828528)","attrs_readable_markdown":"- [What To Do When You Can’t Sleep: 23 Researched Tips](https:\/\/casper.com\/blogs\/article\/what-to-do-when-you-cant-sleep#top)\n\nDo you lay in bed for hours but can’t seem to fall asleep? If you’re one of the [68% of Americans](https:\/\/www.consumerreports.org\/sleep\/why-americans-cant-sleep\/#:~:text=Today%2C%20the%20problem%20of%20too,struggled%20with%20sleep%20at%20least) who struggle to fall asleep at least once a week, you’ve likely experienced the frustrations of tossing and turning at night to no avail.\n\nWhether you’re in need of a [super-soft pillow](https:\/\/casper.com\/pillows\/) or just need your brain to slow down and relax, lying awake at night can be not only uncomfortable — it can even [affect your mental well-being and performance](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/good-sleep-and-job-performance) the next day.\n\nSo what do you do when you can’t sleep? Here are some common culprits that might be keeping you up, along with our tips to help you [fall back asleep](https:\/\/casper.com\/blogs\/article\/how-to-fall-back-asleep\/).\n\n## **Reasons Why You Can’t Sleep**\n![Reasons why you can't sleep](https:\/\/cdn.shopify.com\/s\/files\/1\/0698\/7251\/7367\/files\/reasons-why-you-cant-sleep.png)\n\nIf you’re having trouble catching Zs, you might want to think about the root cause of your [poor sleep](https:\/\/casper.com\/blogs\/article\/poor-sleep-quality\/) struggles. Is it a physical issue, like being uncomfortably warm or having a backache? Or does it stem from mental stimulation like tech before bed, anxiety, or a big life change? Check out these common reasons for why you’re struggling to fall asleep, and what to do when you can’t get restful sleep.\n\n### **Reason \\#1**: It’s Too Hot\nWhile some might think that you want to be warm and cozy at night, it’s actually better to sleep in a cool room around [60 to 67 degrees Fahrenheit](https:\/\/www.healthline.com\/health\/sleep\/best-temperature-to-sleep). When you [sleep hot](https:\/\/casper.com\/blogs\/article\/sleeping-hot\/), it can cause things like night sweats that can disrupt your quality of REM sleep.\n\n### **Reason \\#2**: Blue Light Is Waking You Up\nIt’s tempting to scroll through social media before hitting the hay, but did you know that the [blue light](https:\/\/casper.com\/blogs\/article\/sleep-and-technology\/) from your screen might be inhibiting your ability to sleep?\n\nBlue light [blocks a hormone](https:\/\/www.webmd.com\/sleep-disorders\/sleep-blue-light) called melatonin that makes you sleepy, and more than any other color, blue light messes with your body’s ability to prepare for sleep.\n\n### **Reason \\#3**: You Can’t Get Comfortable\nSome nights, you end up tossing and turning for hours, unable to find the best position for sleeping. If you’re not able to get comfortable, you may want to try getting up for 10 to 15 minutes to give your body time to reset.\n\n### **Reason \\#4**. Stress or Anxiety Is Keeping You Up\n[Stress or anxiety](https:\/\/casper.com\/blogs\/article\/sleep-anxiety-guide\/) during the day may cause your mind to race at night. Anxiety before sleep can be caused by too much focus during the day, fear, poor sleep cycles, or rapid thought patterns. It also [causes disrupted sleep](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3181635\/).\n\n### **Reason \\#5**: You’re Having Nightmares\nHaving a nightmare can sometimes [cause anxiety](https:\/\/www.sleepfoundation.org\/nightmares) about falling asleep again and disrupt your sleep pattern. To help you work past the nightmare, try looking into [what your dreams mean](https:\/\/casper.com\/blogs\/article\/what-do-dreams-mean\/) to determine the root cause of the issue.\n\n### **Reason \\#6**: You’ve Had a Big Life Change\nA big life change like getting married, starting a new job, or moving to a new city can keep you up at night. Try setting aside time before bed to relax and [practice a bedtime routine](https:\/\/casper.com\/blogs\/article\/bedtime-routine-for-adults\/) to get yourself in the mood for better sleep.\n\n## **Pre-Bedtime Tips To Help Fall Asleep Quickly**\nIf you’re lying in bed unable to fall asleep, check out these things to do when you can’t sleep.\n\n### 1\\. Wait 30 Minutes\nIf you’ve been trying to fall asleep for a while without luck, you may want to give yourself around half an hour to regroup before trying again, says [Michael Perlis, Ph.D.](https:\/\/www.med.upenn.edu\/bsm\/faculty_perlis.html), director of the Behavioral Sleep Medicine Program at the University of Pennsylvania.\n\nTry getting out of bed and moving to a new area of your home to do a relaxing activity like journaling, yoga, or reading. By the time you get back to bed, you’ll have the cold side of the pillow to look forward to.\n\n### 2\\. Keep the Room Cool\nTo create a comfortable sleep environment, you’ll want to make sure your room is cool and dark at bedtime. Research has found that the [optimal temperature for sleep](https:\/\/casper.com\/blogs\/article\/best-temperature-for-sleep\/) is around [60 to 67 degrees Fahrenheit](https:\/\/pubmed.ncbi.nlm.nih.gov\/31105512\/) (15 to 19 degrees Celsius).\n\nAdditionally, you’ll want to make sure there are no bright lights (like a phone screen) that [can disrupt](https:\/\/thesleepdoctor.com\/sleep-environment\/light-and-sleep\/) your REM sleep. If you want to optimize your bedroom for a peaceful transition between day and night, consider getting a [glow light](https:\/\/casper.com\/glow-light\/buy\/) to lull you into a calm, [deep sleep](https:\/\/casper.com\/blogs\/article\/how-to-increase-deep-sleep\/).\n\n### **3\\. Prioritize Comfort**\nFrom your mattress to your pillow, comfort is crucial. If your bed feels like a bed of nails or a marshmallow, it might be time for a change. And remember, cool is cool when it comes to sleep. A cooler room can [help lower](https:\/\/www.sleepadvisor.org\/sleeping-in-a-cold-room\/) your body temperature and promote better sleep.\n\n### **4\\. Control the Light**\nEver tried to sleep with the lights on? Not fun, right? Controlling light in your bedroom is essential. Use curtains, blinds, or a sleep mask to block out unwanted light. And don’t forget about those pesky electronic devices. As we mentioned, their blue light can mess with your sleep, so it’s best to say goodnight to them an hour or so before bedtime. More on that later.\n\n### 5\\. Switch Up Your Sleeping Position\n![Switch up your sleeping position](https:\/\/cdn.shopify.com\/s\/files\/1\/0698\/7251\/7367\/files\/switch-up-your-sleeping-position_2021-06.png)\n\nWhether you’re [sleeping on your stomach](https:\/\/casper.com\/blogs\/article\/stomach-sleeper\/), back, or side, it can be tough to switch from what you’re comfortable with. If you’re struggling to fall asleep, you might want to consider testing out a different sleeping position.\n\nWhile over [55%](https:\/\/pubmed.ncbi.nlm.nih.gov\/29138608\/) of people sleep on their sides and 38% [sleep on their backs](https:\/\/casper.com\/blogs\/article\/how-to-sleep-on-your-back\/), only 7% of the population are [stomach sleepers](https:\/\/casper.com\/blogs\/article\/stomach-sleeper\/). While there’s no one-size-fits-all sleeping position, you can set yourself up for success by making sure you have the right [type of pillow](https:\/\/casper.com\/blogs\/article\/different-types-of-pillows\/) for your sleeping position.\n\n### 6\\. Sleep Solo\nWhile it can be tempting to cuddle with your furry friend, a sleep study from the [Mayo Clinic](https:\/\/www.mayoclinicproceedings.org\/article\/S0025-6196\$17\$30486-X\/fulltext) showed that owners wake up more throughout the night when sleeping with their pets. Instead, try snuggling with your pet up until bedtime, then have them switch to their own [dog bed](https:\/\/casper.com\/dog-beds\/) so you can catch some peaceful Zs.\n\n### 7\\. Do Calming Yoga\nIf you’re tossing and turning, it may lead to feelings of restlessness. A great way to counteract this is by doing some calming [yoga for sleep](https:\/\/casper.com\/learn\/yoga-for-sleep\/) to reset your mind and calm your body.\n\nA recent sleep [study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6781703\/) found that both resistance exercise and stretching before bed led to significant improvements in chronic insomnia patients — and doing yoga before bed doesn’t mean you need to be a human pretzel. A simple five-minute yoga session with low-intensity positions like child’s pose (Balasana) might just be the thing you need to relax and relieve tension so you can doze peacefully.\n\n### 8\\. Try Practicing Mindfulness **& Meditation**\nMindfulness exercises can help you focus on muscle relaxation and push intruding thoughts from your mind when you can’t fall asleep. Practicing mindfulness has been found to have [health benefits](https:\/\/newsinhealth.nih.gov\/2012\/01\/mindfulness-matters) such as reducing anxiety, helping manage stress, and increasing your ability to relax.\n\nYou can practice mindfulness at any time of day, but spending a few minutes before bed can help put you in the mood when you’re tired but can’t sleep. Here are some prompts to help you practice mindfulness:\n\n1. Focus on your breathing — is it even and slow or quick and irregular?\n2. Turn your attention to your fingers and toes — are they relaxed?\n3. Hone into your hearing — is there white noise or is it silent?\n\nMeditation is not just for monks in the mountains. It’s a powerful tool that can help reduce anxiety and improve sleep. The key is focusing on the present moment and letting go of the day’s worries. It might take a bit of practice, but the payoff is worth it.\n\n### 9\\. Relax Your Muscles\nIf you’re [trying to fall asleep](https:\/\/casper.com\/blogs\/article\/how-to-fall-asleep-fast\/) to no avail, you might want to give muscle relaxation methods a shot. Studies have shown that these physical relaxation techniques can help [improve the quality of your sleep](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279320\/).\n\nOne popular muscle relaxation technique is the military method, which involves lying down on your bed and slowly relaxing the muscles in your body, starting with your face and working down to your toes.\n\nHere’s how to perform the military method when you’re tired but can’t sleep:\n\n1. Lie down in your bed and release tension from your body.\n2. Start by tensing the muscles in your face then allowing them to relax, and work slowly down your body until you reach your toes.\n3. Once your whole body feels at ease, start to take deep, calming breaths.\n4. Push all thoughts from your head for 10 seconds. If you feel thoughts intruding, try to focus on a simple scenario like a peaceful lake or open prairie.\n5. Allow yourself to lie in bed with your mind, body, and breath in a relaxed state.\n\nAnother popular muscle relaxation technique is [progressive muscle relaxation](https:\/\/www.webmd.com\/sleep-disorders\/muscle-relaxation-for-stress-insomnia) (PMR). PMR involves gradually tensing and releasing muscles throughout your body in sync with controlled breathing. It’s like giving your body a gentle reminder that it’s time to relax and drift off to dreamland.\n\n### 10\\. Go Commando\n![Go commando](https:\/\/cdn.shopify.com\/s\/files\/1\/0698\/7251\/7367\/files\/go-commando.png)\n\nYes, you read that right. Sleeping in the nude may actually be beneficial for your health — and according to [people who sleep nude](https:\/\/casper.com\/blogs\/article\/benefits-of-sleeping-naked\/), most say they do so for comfort. Sleeping naked can help you regulate your body temperature to get closer to that ideal number of 60 to 67 degrees Fahrenheit, and can actually be a [biological cue](https:\/\/sleep.org\/articles\/does-your-body-temperature-change-while-you-sleep\/) to tell your body that it’s time for sleep. So if you wake up in the middle of the night and stay awake, one potential answer to [how to fall back asleep](https:\/\/casper.com\/blogs\/article\/how-to-fall-back-asleep\/) is to sleep in the nude.\n\n### 11\\. Do a Body Scan\nA great way to relax your body is by doing a self-body scan. Although a body scan might sound like an intimidating test at a hospital, it’s actually a super easy test you can do from the comfort of your own [sheets](https:\/\/casper.com\/bedding\/sheets\/). Like the military method, this type of relaxation technique has been shown to [improve sleep quality](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279320\/).\n\nTo do a body scan, you’ll just want to focus on relaxing one section of your body at a time, until you feel relaxed from head to toe. A body scan is unique because it takes around 10 to 20 minutes, meaning you have ample time to tune in to yourself and slowly relax each muscle.\n\nHere’s how to do a body scan when you can’t sleep:\n\n1. Lie down in bed.\n2. Starting at the top of your head, focus all your energy on a single part of your body until it feels truly relaxed.\n3. Slowly move down your body, beginning with muscles in the face and neck.\n4. Move down through each arm, and back up through your torso and down your stomach.\n5. Slowly relax each leg, working your way down to your toes.\n6. After approximately 10 to 20 minutes, check in with yourself to see if you notice any lingering tension.\n### 12\\. Try Journaling\nIf your mind racing is keeping you up at night, journaling can be a good activity for when you’re tired but can’t sleep. A [study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5758411\/) showed that journaling about your to-do list before bed can help you fall asleep significantly faster. Next time you’re up counting sheep, consider spending five minutes writing down a specific to-do list for the next few days and see if it helps you catch some Zs.\n\n### 13\\. Focus On Your Breathing\nEver heard the phrase, “Just breathe”? It’s not just a cliché. If you’re having trouble sleeping at night, you might want to turn inward and try focusing on your breathing. One way to do this is with controlled breathing methods — or a series of slow, deep breaths that can help you feel calm. [Dr. Andrew Weil](https:\/\/www.drweil.com\/videos-features\/videos\/breathing-exercises-4-7-8-breath\/), Clinical Professor of Medicine at the University of Arizona, suggests using the 4-7-8 method, which uses your breath to help distract you from sleep anxiety.\n\nHere’s how to practice the 4-7-8 method when you can’t sleep:\n\n1. Slowly exhale all of your breath until your lungs are completely empty.\n2. Breath in through your nose for four seconds.\n3. Hold your breath for seven seconds.\n4. Exhale for eight seconds.\n5. Repeat this method at least four times.\n### 14\\. Consider Taking Melatonin\nMelatonin is a naturally occurring hormone that can help promote feelings of sleepiness. Over-the-counter melatonin sleeping pills are available as a sleep aid for people who have trouble falling (and staying) asleep.\n\nMelatonin is produced in the pineal gland of your brain, which transforms [serotonin into melatonin](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5405617\/#:~:text=Melatonin%20is%20mainly%20synthesized%20by,-hydroxytryptophan%20decarboxylase\\)%20in%20serotonin.) based on your internal body clock. When melatonin levels rise in your body, your blood pressure and body temperature can lower, helping put you in the mood for sleep. Different factors can affect how long it takes for melatonin sleeping pills to work, such as your age, caffeine intake, light exposure, body size, and tobacco use.\n\nWhether you prefer to listen to sounds of a calming stream, heavy rainfall, or the air conditioner, soft ambient noises have been shown to [improve sleep quality](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27354974) and help people fall asleep up to [38% faster](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29312136). But sleep medication should be your very last resort, as you may not want to become reliant on it.\n\n### 15\\. Put Your Phone Across the Room\nOut of all the sleep habits, this is one you should strictly adhere to. Scrolling social media before bed has become a commonplace habit for most of us — in fact, [9 out of 10](https:\/\/jcsm.aasm.org\/doi\/full\/10.5664\/jcsm.3272) Americans actually use technology devices before bed. However, using tech before sleeping has been shown to negatively impact sleep quality and may even lead to sleep deprivation. This is partially because of the blue and bright light emitted by screens, which is designed to keep you feeling awake and alert.\n\nIf you’re guilty of grabbing your phone after a few minutes of tossing and turning (no judgment), you might want to consider switching off the screen and placing your phone across the room so it’s harder to reach for at night.\n\n### 16\\. Listen to Ambient Noise\n![Listen to ambient noise](https:\/\/cdn.shopify.com\/s\/files\/1\/0698\/7251\/7367\/files\/listen-to-ambient-noise.png)\n\nDifferent ambient noises, like white, pink, or brown noise, [can be helpful](https:\/\/www.webmd.com\/sleep-disorders\/pink-noise-sleep) to ease sleep troubles. While white noise is often associated with sleep sounds, there are other types of noise that can be great for helping you get a better night’s sleep.\n\n- **White noise**: White noise encompasses all sound frequencies, creating a humming sound. Examples of white noise include a fan, TV static, air conditioner, or air purifier.\n- **Pink noise**: Pink noise has a deeper sound frequency than white noise. Common pink noise examples include rainfall, wind, and rustling leaves.\n- **Brown noise**: Brown noise is an even deeper frequency than pink or white noise. Brown noise examples include waterfalls and thunder.\n## **Big Picture Tips To Fall Asleep Easily**\nIf you’ve been struggling to fall asleep consistently, you might want to implement these sleep tips throughout your day to set yourself up for a cozy night of disrupted sleep.\n\n### 17\\. Practice Sleep Hygiene\n[Sleep hygiene](https:\/\/casper.com\/blogs\/article\/what-is-sleep-hygiene\/) refers to good behavioral and environmental habits that can lead to a better night’s sleep. The idea behind sleep hygiene is that, by practicing good sleep habits during the day and at night, you can set yourself up for success and better sleep.\n\nSome easy ways to implement good sleep hygiene include:\n\n- **Avoid stimulants before bed**: Stimulants like caffeine and alcohol can [negatively impact your sleep quality](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4666864\/) and lead to more sleep disturbances during the night.\n- **Reserve your bedroom for sleep and intimacy**: Spending too much time during the day in your bedroom can cause you to associate those other activities with your sleeping space. To prevent this, implement a sleep- and intimacy-only rule in your bedroom.\n- **Optimize your bedroom layout**: To make your bedroom feel like your personal oasis rather than a sleepless night chamber, you’ll want to make sure that your room is optimized for sleep. One of the best ways to do so is to ensure your [mattress is the right size](https:\/\/casper.com\/mattress-size-comparison-guide\/) for your room. For example, a [king size memory foam mattress](https:\/\/casper.com\/mattresses\/king\/) would feel too small in a 10-by10 room but would look completely at home in a primary bedroom. As a side note, a [mattress that’s too firm](https:\/\/casper.com\/blogs\/article\/how-to-make-a-mattress-softer\/) might be the underlying cause of your sleeplessness. Think of ways to soften it to help you sleep better.\n### 18\\. Kick the Afternoon Caffeine\nAlthough coffee is typically thought of as a morning beverage, many people grab another cup of joe for an afternoon pick-me-up. However, coffee can stay in your system for [up to 10 hours](http:\/\/casper.com\/blog\/why-does-coffee-make-me-sleepy\/) — meaning that 2 p.m. caffeine kick might be keeping you up past midnight.\n\nIf you’re used to two or more caffeinated beverages each day, consider swapping your typical afternoon drink for a decaf version instead.\n\n### 19\\. Exercise Earlier in the Day\nAlthough a nighttime sweat can increase the amount of deep sleep you get, working out [releases endorphins](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep) — the “happy hormone” that can sometimes keep you up. According to [Charlene Gamaldo, M.D.](http:\/\/www.hopkinsmedicine.org\/profiles\/results\/directory\/profile\/0019244\/charlene-gamaldo), medical director of Johns Hopkins Center for Sleep, exercise can also raise your core body temperature, signaling to your body that it’s time to be awake.\n\nTo minimize the unintended consequences of a late-night workout, try to end your exercise at least one to two hours before you plan to hit the hay.\n\n### 20\\. Limit Your Naps\nFor nearly [one-third of American adults](https:\/\/www.pewsocialtrends.org\/2009\/07\/29\/nap-time\/), napping is a common activity. But while some [power naps](https:\/\/casper.com\/blogs\/article\/power-nap\/) can help you feel rejuvenated and ready to take on the day, consistent napping may inhibit your natural circadian rhythm and cause you to feel more alert at night.\n\nStudies have shown that quick [five-minute naps](https:\/\/pubmed.ncbi.nlm.nih.gov\/16796222\/) are too short to allow you to recharge, but naps that pass the [30-minute mark](https:\/\/pubmed.ncbi.nlm.nih.gov\/26715234\/) can cause people to feel groggy after waking up. Try to keep your naps in the sweet spot of around 20 minutes, so you wake up feeling refreshed rather than groggy.\n\n### 21\\. Create a Better Environment for Good Sleep\n![Create a better environment for sleep](https:\/\/cdn.shopify.com\/s\/files\/1\/0698\/7251\/7367\/files\/create-a-better-environment-for-sleep.png)\n\nCreating a sleep-friendly environment to build good [sleep hygiene](https:\/\/casper.com\/blogs\/article\/what-is-sleep-hygiene\/) starts from the ground up. Just like you want your workspace to foster creativity and your workout area to get you pumped, you want your sleep space to feel calm, relaxed, and cozy.\n\nCreating an environment that’s conducive to sleep is individual, and can encompass everything from picking the [best bedroom colors for sleep](https:\/\/casper.com\/blogs\/article\/the-10-best-worst-bedroom-colors-for-sleep\/) to putting the right [plants in your bedroom](https:\/\/casper.com\/blogs\/article\/plants-in-the-bedroom\/).\n\n[Studies](https:\/\/journals.sagepub.com\/doi\/10.1177\/1420326X09358031) have shown that optimizing your sleep environment by controlling room temperature, humidity, light, and noise levels can increase your quality of sleep.\n\n### 22\\. Follow a Consistent Sleep Schedule\nWhile your [sleep schedule](https:\/\/casper.com\/blogs\/article\/fix-sleep-schedule\/) can sometimes be unpredictable, keeping a general sleep cycle can help you feel more productive and focused and help you develop a fixed sleep pattern. This is because your body runs on a [circadian rhythm](https:\/\/www.nigms.nih.gov\/Education\/Pages\/Factsheet_CircadianRhythms.aspx), an internal clock that naturally tells you when to wake up and go to bed.\n\nHowever, if you’re used to an inconsistent sleep schedule, you should aim to slowly adjust your routine towards a consistent sleep schedule in around 15-minute increments each night.\n\nFor example, if you normally go to bed at 2 a.m. and wake up at 10 a.m (hey, we’ve all been there), you should start by sleeping at 1:45 a.m, then 1:30 a.m, and so on, until you reach your desired bedtime.\n\n### 23\\. Talk to a Sleep Specialist\nIf you’re struggling with sleep issues, it might be time to go see a sleep specialist about your sleep problem. [Sleep specialists](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6732697\/) are trained to evaluate you to look for deeper conditions like a sleep disorder, and can provide you with more in-depth information that’s specific to your personal needs.\n\nBeing tired but unable to sleep is an extremely frustrating situation. While you’re up restless at night, it can feel even more difficult to [wake up](https:\/\/casper.com\/blogs\/article\/wake-yourself-up\/) the next morning. Whether it’s a one-time thing or you’re consistently up counting sheep, we hope this guide can help you figure out what to do when you can’t sleep, and give you some tips for how to fall asleep.\n\n## **Fall Into a Deep Sleep with Casper**\nIn the grand scheme of things, sleep is more than just a fleeting luxury, but an absolute necessity for our overall well-being. So, whether it’s a minor bout of insomnia or a prolonged struggle, remember to take heart! Turn the tables on your sleeplessness by employing these tips and tricks with an open mind. Make your bed a haven of comfort, cultivate mindful habits, and always aim to set the stage for a sound night’s rest. With time and patience, you’ll find that elusive ticket to dreamland and never look back. Trust us, there’s a silver lining in every sleepless night; it’s just a matter of finding what works best for you.\n\nReady to turn out the lights? Check out our collection of drool-worthy [memory foam mattresses](https:\/\/casper.com\/mattresses\/) and buttery soft [bed sheets](https:\/\/casper.com\/bedding\/sheets\/) for the type of sleep that dreams are made of.\n\n**Disclaimer**: This article is for general information only and is not intended to be medical advice. Consult your physician before taking any supplements, beginning any diet or fitness plan, or adopting any treatment for a health problem.\n\n**Sources:**\n\n1. Breus, Ph.D, Michael. 2022. “How to Sleep When It’s Hot Outside.” Sleep Doctor. December 13, 2022. <https:\/\/sleep.org\/articles\/does-your-body-temperature-change-while-you-sleep\/>\n2. Breus, Dr Michael, and Dr Michael Breus. 2022. “How Sleeping with Lights on Can Ruin Your Health.” The Sleep Doctor. June 16, 2022. <https:\/\/thesleepdoctor.com\/sleep-environment\/light-and-sleep\/>\n3. Brooks, Amber, and Leon Lack. 2006. “A Brief Afternoon Nap Following Nocturnal Sleep Restriction: Which Nap Duration Is Most Recuperative?” *Sleep* 29 (6): 831–40. <https:\/\/doi.org\/10.1093\/sleep\/29.6.831>\n4. “Charlene Gamaldo, M.D., Professor of Neurology.” n.d. Johns Hopkins Medicine. Accessed July 28, 2023. <http:\/\/www.hopkinsmedicine.org\/profiles\/results\/directory\/profile\/0019244\/charlene-gamaldo>\n5. 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Farokhnezhad Afshar, Pouya, Fatemeh Bahramnezhad, Parvaneh Asgari, and Mahmoud Shiri. 2016. “Effect of White Noise on Sleep in Patients Admitted to a Coronary Care.” *Journal of Caring Sciences* 5 (2): 103–9. <https:\/\/doi.org\/10.15171\/jcs.2016.011>\n10. Gradisar, Michael, Amy R. Wolfson, Allison G. Harvey, Lauren Hale, Russell Rosenberg, and Charles A. Czeisler. 2013. “The Sleep and Technology Use of Americans: Findings from the National Sleep Foundation’s 2011 Sleep in America Poll.” *Journal of Clinical Sleep Medicine* 9 (12). <https:\/\/doi.org\/10.5664\/jcsm.3272>\n11. Harding, Edward C., Nicholas P. Franks, and William Wisden. 2019. “The Temperature Dependence of Sleep.” *Frontiers in Neuroscience* 13 (April). <https:\/\/doi.org\/10.3389\/fnins.2019.00336>\n12. Hilditch, Cassie J., Stephanie A. 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Oliveira Marques, Ali Azabarzin, and David Andrew Wellman. 2017. “Broadband Sound Administration Improves Sleep Onset Latency in Healthy Subjects in a Model of Transient Insomnia.” *Frontiers in Neurology* 8 (December). <https:\/\/doi.org\/10.3389\/fneur.2017.00718>\n16. “Michael Perlis, PhD \\| Behavioral Sleep Medicine Program \\| Perelman School of Medicine at the University of Pennsylvania.” n.d. Www.med.upenn.edu. Accessed July 28, 2023. <https:\/\/www.med.upenn.edu\/bsm\/faculty_perlis.html>\n17. Mindfulness Matters. 2017. “Mindfulness Matters.” NIH News in Health. June 28, 2017. <https:\/\/newsinhealth.nih.gov\/2012\/01\/mindfulness-matters>\n18. National Institute of General Medical Sciences. 2020. “Circadian Rhythms.” Www.nigms.nih.gov. National Institute of General Medical Sciences. 2020. <https:\/\/www.nigms.nih.gov\/education\/fact-sheets\/Pages\/circadian-rhythms.aspx>\n19. Newsom, Rob. 2022. “Sleep & Job Performance: Can Sleep Deprivation Hurt Your Work?” Sleep Foundation. April 19, 2022. <https:\/\/www.sleepfoundation.org\/sleep-hygiene\/good-sleep-and-job-performance>\n20. Park, Soon-Yeob, Mi-Kyeong Oh, Bum-Soon Lee, Haa-Gyoung Kim, Won-Joon Lee, Ji-Ho Lee, Jun-Tae Lim, and Jin-Young Kim. 2015. “The Effects of Alcohol on Quality of Sleep.” *Korean Journal of Family Medicine* 36 (6): 294. <https:\/\/doi.org\/10.4082\/kjfm.2015.36.6.294>\n21. Patel, Salma I., Bernie W. Miller, Heidi E. Kosiorek, James M. Parish, Philip J. Lyng, and Lois E. Krahn. 2017. “The Effect of Dogs on Human Sleep in the Home Sleep Environment.” *Mayo Clinic Proceedings* 92 (9): 1368–72. <https:\/\/doi.org\/10.1016\/j.mayocp.2017.06.014>\n22. Reports, Consumer. 2016. “Why Americans Can’t Sleep.” Consumer Reports. January 14, 2016. [https:\/\/www.consumerreports.org\/sleep\/why-americans-cant-sleep\/](https:\/\/www.consumerreports.org\/sleep\/why-americans-cant-sleep\/#:~:text=Today%2C%20the%20problem%20of%20too)\n23. Robinson, Kara Mayer. 2022. “Sleep Problems: Can Pink Noise Help?” WebMD. July 12, 2022. <https:\/\/www.webmd.com\/sleep-disorders\/pink-noise-sleep>\n24. Salamon, Maureen. 2020. “Blue Light and Sleep.” WebMD. October 3, 2020. <https:\/\/www.webmd.com\/sleep-disorders\/sleep-blue-light>\n25. Scullin, Michael K., Madison L. Krueger, Hannah K. Ballard, Natalya Pruett, and Donald L. Bliwise. 2018. “The Effects of Bedtime Writing on Difficulty Falling Asleep: A Polysomnographic Study Comparing To-Do Lists and Completed Activity Lists.” *Journal of Experimental Psychology: General* 147 (1): 139–46. <https:\/\/doi.org\/10.1037\/xge0000374>\n26. Silver, Natalie. 2019. “Best Temperature to Sleep: Research and Sleep Tips.” Healthline. December 13, 2019. <https:\/\/www.healthline.com\/health\/sleep\/best-temperature-to-sleep>\n27. Skarpsno, Eivind Schjelderup, Paul Jarle Mork, Tom Ivar Lund Nilsen, and Andreas Holtermann. 2017. “Sleep Positions and Nocturnal Body Movements Based on Free-Living Accelerometer Recordings: Association with Demographics, Lifestyle, and Insomnia Symptoms.” *Nature and Science of Sleep* Volume 9 (November): 267–75. <https:\/\/doi.org\/10.2147\/nss.s145777>\n28. Staner, Luc. 2003. “Sleep and Anxiety Disorders.” *Dialogues in Clinical Neuroscience* 5 (3): 249–58. <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3181635\/>\n29. Suni, Eric. 2020. “Nightmares: Symptoms, Causes, & Treatment.” Sleep Foundation. October 9, 2020. <https:\/\/www.sleepfoundation.org\/nightmares>\n30. Taylor, Paul. 2009. “Nap Time.” Pew Research Center’s Social & Demographic Trends Project. July 29, 2009. <https:\/\/www.pewsocialtrends.org\/2009\/07\/29\/nap-time\/>\n31. Tordjman, Sylvie, Sylvie Chokron, Richard Delorme, Annaelle Charrier, Eric Bellissant, Nemat Jaafari, and Claire Fougerou. 2017. “Melatonin: Pharmacology, Functions and Therapeutic Benefits.” *Current Neuropharmacology* 15 (3): 434–43. [https:\/\/doi.org\/10.2174\/1570159×14666161228122115](https:\/\/doi.org\/10.2174\/1570159x14666161228122115)\n32. Zwarensteyn, Jill. 2020. “Here Are the Effects of Sleeping in a Cold Room \\| Sleep Advisor.” The Sleep Advisor. January 2, 2020. <https:\/\/www.sleepadvisor.org\/sleeping-in-a-cold-room\/>","meta_canonical":null}

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Boilerpipe Text	What To Do When You Can’t Sleep: 23 Researched Tips Do you lay in bed for hours but can’t seem to fall asleep? If you’re one of the 68% of Americans who struggle to fall asleep at least once a week, you’ve likely experienced the frustrations of tossing and turning at night to no avail. Whether you’re in need of a super-soft pillow or just need your brain to slow down and relax, lying awake at night can be not only uncomfortable — it can even affect your mental well-being and performance the next day. So what do you do when you can’t sleep? Here are some common culprits that might be keeping you up, along with our tips to help you fall back asleep . Reasons Why You Can’t Sleep If you’re having trouble catching Zs, you might want to think about the root cause of your poor sleep struggles. Is it a physical issue, like being uncomfortably warm or having a backache? Or does it stem from mental stimulation like tech before bed, anxiety, or a big life change? Check out these common reasons for why you’re struggling to fall asleep, and what to do when you can’t get restful sleep. Reason #1 : It’s Too Hot While some might think that you want to be warm and cozy at night, it’s actually better to sleep in a cool room around 60 to 67 degrees Fahrenheit . When you sleep hot , it can cause things like night sweats that can disrupt your quality of REM sleep. Reason #2 : Blue Light Is Waking You Up It’s tempting to scroll through social media before hitting the hay, but did you know that the blue light from your screen might be inhibiting your ability to sleep? Blue light blocks a hormone called melatonin that makes you sleepy, and more than any other color, blue light messes with your body’s ability to prepare for sleep. Reason #3 : You Can’t Get Comfortable Some nights, you end up tossing and turning for hours, unable to find the best position for sleeping. If you’re not able to get comfortable, you may want to try getting up for 10 to 15 minutes to give your body time to reset. Reason #4 . Stress or Anxiety Is Keeping You Up Stress or anxiety during the day may cause your mind to race at night. Anxiety before sleep can be caused by too much focus during the day, fear, poor sleep cycles, or rapid thought patterns. It also causes disrupted sleep . Reason #5 : You’re Having Nightmares Having a nightmare can sometimes cause anxiety about falling asleep again and disrupt your sleep pattern. To help you work past the nightmare, try looking into what your dreams mean to determine the root cause of the issue. Reason #6 : You’ve Had a Big Life Change A big life change like getting married, starting a new job, or moving to a new city can keep you up at night. Try setting aside time before bed to relax and practice a bedtime routine to get yourself in the mood for better sleep. Pre-Bedtime Tips To Help Fall Asleep Quickly If you’re lying in bed unable to fall asleep, check out these things to do when you can’t sleep. 1. Wait 30 Minutes If you’ve been trying to fall asleep for a while without luck, you may want to give yourself around half an hour to regroup before trying again, says Michael Perlis, Ph.D. , director of the Behavioral Sleep Medicine Program at the University of Pennsylvania. Try getting out of bed and moving to a new area of your home to do a relaxing activity like journaling, yoga, or reading. By the time you get back to bed, you’ll have the cold side of the pillow to look forward to. 2. Keep the Room Cool To create a comfortable sleep environment, you’ll want to make sure your room is cool and dark at bedtime. Research has found that the optimal temperature for sleep is around 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius). Additionally, you’ll want to make sure there are no bright lights (like a phone screen) that can disrupt your REM sleep. If you want to optimize your bedroom for a peaceful transition between day and night, consider getting a glow light to lull you into a calm, deep sleep . 3. Prioritize Comfort From your mattress to your pillow, comfort is crucial. If your bed feels like a bed of nails or a marshmallow, it might be time for a change. And remember, cool is cool when it comes to sleep. A cooler room can help lower your body temperature and promote better sleep. 4. Control the Light Ever tried to sleep with the lights on? Not fun, right? Controlling light in your bedroom is essential. Use curtains, blinds, or a sleep mask to block out unwanted light. And don’t forget about those pesky electronic devices. As we mentioned, their blue light can mess with your sleep, so it’s best to say goodnight to them an hour or so before bedtime. More on that later. 5. Switch Up Your Sleeping Position Whether you’re sleeping on your stomach , back, or side, it can be tough to switch from what you’re comfortable with. If you’re struggling to fall asleep, you might want to consider testing out a different sleeping position. While over 55% of people sleep on their sides and 38% sleep on their backs , only 7% of the population are stomach sleepers . While there’s no one-size-fits-all sleeping position, you can set yourself up for success by making sure you have the right type of pillow for your sleeping position. 6. Sleep Solo While it can be tempting to cuddle with your furry friend, a sleep study from the Mayo Clinic showed that owners wake up more throughout the night when sleeping with their pets. Instead, try snuggling with your pet up until bedtime, then have them switch to their own dog bed so you can catch some peaceful Zs. 7. Do Calming Yoga If you’re tossing and turning, it may lead to feelings of restlessness. A great way to counteract this is by doing some calming yoga for sleep to reset your mind and calm your body. A recent sleep study found that both resistance exercise and stretching before bed led to significant improvements in chronic insomnia patients — and doing yoga before bed doesn’t mean you need to be a human pretzel. A simple five-minute yoga session with low-intensity positions like child’s pose (Balasana) might just be the thing you need to relax and relieve tension so you can doze peacefully. 8. Try Practicing Mindfulness & Meditation Mindfulness exercises can help you focus on muscle relaxation and push intruding thoughts from your mind when you can’t fall asleep. Practicing mindfulness has been found to have health benefits such as reducing anxiety, helping manage stress, and increasing your ability to relax. You can practice mindfulness at any time of day, but spending a few minutes before bed can help put you in the mood when you’re tired but can’t sleep. Here are some prompts to help you practice mindfulness: Focus on your breathing — is it even and slow or quick and irregular? Turn your attention to your fingers and toes — are they relaxed? Hone into your hearing — is there white noise or is it silent? Meditation is not just for monks in the mountains. It’s a powerful tool that can help reduce anxiety and improve sleep. The key is focusing on the present moment and letting go of the day’s worries. It might take a bit of practice, but the payoff is worth it. 9. Relax Your Muscles If you’re trying to fall asleep to no avail, you might want to give muscle relaxation methods a shot. Studies have shown that these physical relaxation techniques can help improve the quality of your sleep . One popular muscle relaxation technique is the military method, which involves lying down on your bed and slowly relaxing the muscles in your body, starting with your face and working down to your toes. Here’s how to perform the military method when you’re tired but can’t sleep: Lie down in your bed and release tension from your body. Start by tensing the muscles in your face then allowing them to relax, and work slowly down your body until you reach your toes. Once your whole body feels at ease, start to take deep, calming breaths. Push all thoughts from your head for 10 seconds. If you feel thoughts intruding, try to focus on a simple scenario like a peaceful lake or open prairie. Allow yourself to lie in bed with your mind, body, and breath in a relaxed state. Another popular muscle relaxation technique is progressive muscle relaxation (PMR). PMR involves gradually tensing and releasing muscles throughout your body in sync with controlled breathing. It’s like giving your body a gentle reminder that it’s time to relax and drift off to dreamland. 10. Go Commando Yes, you read that right. Sleeping in the nude may actually be beneficial for your health — and according to people who sleep nude , most say they do so for comfort. Sleeping naked can help you regulate your body temperature to get closer to that ideal number of 60 to 67 degrees Fahrenheit, and can actually be a biological cue to tell your body that it’s time for sleep. So if you wake up in the middle of the night and stay awake, one potential answer to how to fall back asleep is to sleep in the nude. 11. Do a Body Scan A great way to relax your body is by doing a self-body scan. Although a body scan might sound like an intimidating test at a hospital, it’s actually a super easy test you can do from the comfort of your own sheets . Like the military method, this type of relaxation technique has been shown to improve sleep quality . To do a body scan, you’ll just want to focus on relaxing one section of your body at a time, until you feel relaxed from head to toe. A body scan is unique because it takes around 10 to 20 minutes, meaning you have ample time to tune in to yourself and slowly relax each muscle. Here’s how to do a body scan when you can’t sleep: Lie down in bed. Starting at the top of your head, focus all your energy on a single part of your body until it feels truly relaxed. Slowly move down your body, beginning with muscles in the face and neck. Move down through each arm, and back up through your torso and down your stomach. Slowly relax each leg, working your way down to your toes. After approximately 10 to 20 minutes, check in with yourself to see if you notice any lingering tension. 12. Try Journaling If your mind racing is keeping you up at night, journaling can be a good activity for when you’re tired but can’t sleep. A study showed that journaling about your to-do list before bed can help you fall asleep significantly faster. Next time you’re up counting sheep, consider spending five minutes writing down a specific to-do list for the next few days and see if it helps you catch some Zs. 13. Focus On Your Breathing Ever heard the phrase, “Just breathe”? It’s not just a cliché. If you’re having trouble sleeping at night, you might want to turn inward and try focusing on your breathing. One way to do this is with controlled breathing methods — or a series of slow, deep breaths that can help you feel calm. Dr. Andrew Weil , Clinical Professor of Medicine at the University of Arizona, suggests using the 4-7-8 method, which uses your breath to help distract you from sleep anxiety. Here’s how to practice the 4-7-8 method when you can’t sleep: Slowly exhale all of your breath until your lungs are completely empty. Breath in through your nose for four seconds. Hold your breath for seven seconds. Exhale for eight seconds. Repeat this method at least four times. 14. Consider Taking Melatonin Melatonin is a naturally occurring hormone that can help promote feelings of sleepiness. Over-the-counter melatonin sleeping pills are available as a sleep aid for people who have trouble falling (and staying) asleep. Melatonin is produced in the pineal gland of your brain, which transforms serotonin into melatonin based on your internal body clock. When melatonin levels rise in your body, your blood pressure and body temperature can lower, helping put you in the mood for sleep. Different factors can affect how long it takes for melatonin sleeping pills to work, such as your age, caffeine intake, light exposure, body size, and tobacco use. Whether you prefer to listen to sounds of a calming stream, heavy rainfall, or the air conditioner, soft ambient noises have been shown to improve sleep quality and help people fall asleep up to 38% faster . But sleep medication should be your very last resort, as you may not want to become reliant on it. 15. Put Your Phone Across the Room Out of all the sleep habits, this is one you should strictly adhere to. Scrolling social media before bed has become a commonplace habit for most of us — in fact, 9 out of 10 Americans actually use technology devices before bed. However, using tech before sleeping has been shown to negatively impact sleep quality and may even lead to sleep deprivation. This is partially because of the blue and bright light emitted by screens, which is designed to keep you feeling awake and alert. If you’re guilty of grabbing your phone after a few minutes of tossing and turning (no judgment), you might want to consider switching off the screen and placing your phone across the room so it’s harder to reach for at night. 16. Listen to Ambient Noise Different ambient noises, like white, pink, or brown noise, can be helpful to ease sleep troubles. While white noise is often associated with sleep sounds, there are other types of noise that can be great for helping you get a better night’s sleep. White noise : White noise encompasses all sound frequencies, creating a humming sound. Examples of white noise include a fan, TV static, air conditioner, or air purifier. Pink noise : Pink noise has a deeper sound frequency than white noise. Common pink noise examples include rainfall, wind, and rustling leaves. Brown noise : Brown noise is an even deeper frequency than pink or white noise. Brown noise examples include waterfalls and thunder. Big Picture Tips To Fall Asleep Easily If you’ve been struggling to fall asleep consistently, you might want to implement these sleep tips throughout your day to set yourself up for a cozy night of disrupted sleep. 17. Practice Sleep Hygiene Sleep hygiene refers to good behavioral and environmental habits that can lead to a better night’s sleep. The idea behind sleep hygiene is that, by practicing good sleep habits during the day and at night, you can set yourself up for success and better sleep. Some easy ways to implement good sleep hygiene include: Avoid stimulants before bed : Stimulants like caffeine and alcohol can negatively impact your sleep quality and lead to more sleep disturbances during the night. Reserve your bedroom for sleep and intimacy : Spending too much time during the day in your bedroom can cause you to associate those other activities with your sleeping space. To prevent this, implement a sleep- and intimacy-only rule in your bedroom. Optimize your bedroom layout : To make your bedroom feel like your personal oasis rather than a sleepless night chamber, you’ll want to make sure that your room is optimized for sleep. One of the best ways to do so is to ensure your mattress is the right size for your room. For example, a king size memory foam mattress would feel too small in a 10-by10 room but would look completely at home in a primary bedroom. As a side note, a mattress that’s too firm might be the underlying cause of your sleeplessness. Think of ways to soften it to help you sleep better. 18. Kick the Afternoon Caffeine Although coffee is typically thought of as a morning beverage, many people grab another cup of joe for an afternoon pick-me-up. However, coffee can stay in your system for up to 10 hours — meaning that 2 p.m. caffeine kick might be keeping you up past midnight. If you’re used to two or more caffeinated beverages each day, consider swapping your typical afternoon drink for a decaf version instead. 19. Exercise Earlier in the Day Although a nighttime sweat can increase the amount of deep sleep you get, working out releases endorphins — the “happy hormone” that can sometimes keep you up. According to Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep, exercise can also raise your core body temperature, signaling to your body that it’s time to be awake. To minimize the unintended consequences of a late-night workout, try to end your exercise at least one to two hours before you plan to hit the hay. 20. Limit Your Naps For nearly one-third of American adults , napping is a common activity. But while some power naps can help you feel rejuvenated and ready to take on the day, consistent napping may inhibit your natural circadian rhythm and cause you to feel more alert at night. Studies have shown that quick five-minute naps are too short to allow you to recharge, but naps that pass the 30-minute mark can cause people to feel groggy after waking up. Try to keep your naps in the sweet spot of around 20 minutes, so you wake up feeling refreshed rather than groggy. 21. Create a Better Environment for Good Sleep Creating a sleep-friendly environment to build good sleep hygiene starts from the ground up. Just like you want your workspace to foster creativity and your workout area to get you pumped, you want your sleep space to feel calm, relaxed, and cozy. Creating an environment that’s conducive to sleep is individual, and can encompass everything from picking the best bedroom colors for sleep to putting the right plants in your bedroom . Studies have shown that optimizing your sleep environment by controlling room temperature, humidity, light, and noise levels can increase your quality of sleep. 22. Follow a Consistent Sleep Schedule While your sleep schedule can sometimes be unpredictable, keeping a general sleep cycle can help you feel more productive and focused and help you develop a fixed sleep pattern. This is because your body runs on a circadian rhythm , an internal clock that naturally tells you when to wake up and go to bed. However, if you’re used to an inconsistent sleep schedule, you should aim to slowly adjust your routine towards a consistent sleep schedule in around 15-minute increments each night. For example, if you normally go to bed at 2 a.m. and wake up at 10 a.m (hey, we’ve all been there), you should start by sleeping at 1:45 a.m, then 1:30 a.m, and so on, until you reach your desired bedtime. 23. Talk to a Sleep Specialist If you’re struggling with sleep issues, it might be time to go see a sleep specialist about your sleep problem. Sleep specialists are trained to evaluate you to look for deeper conditions like a sleep disorder, and can provide you with more in-depth information that’s specific to your personal needs. Being tired but unable to sleep is an extremely frustrating situation. While you’re up restless at night, it can feel even more difficult to wake up the next morning. Whether it’s a one-time thing or you’re consistently up counting sheep, we hope this guide can help you figure out what to do when you can’t sleep, and give you some tips for how to fall asleep. Fall Into a Deep Sleep with Casper In the grand scheme of things, sleep is more than just a fleeting luxury, but an absolute necessity for our overall well-being. So, whether it’s a minor bout of insomnia or a prolonged struggle, remember to take heart! Turn the tables on your sleeplessness by employing these tips and tricks with an open mind. Make your bed a haven of comfort, cultivate mindful habits, and always aim to set the stage for a sound night’s rest. With time and patience, you’ll find that elusive ticket to dreamland and never look back. Trust us, there’s a silver lining in every sleepless night; it’s just a matter of finding what works best for you. Ready to turn out the lights? Check out our collection of drool-worthy memory foam mattresses and buttery soft bed sheets for the type of sleep that dreams are made of. Disclaimer : This article is for general information only and is not intended to be medical advice. Consult your physician before taking any supplements, beginning any diet or fitness plan, or adopting any treatment for a health problem. Sources: Breus, Ph.D, Michael. 2022. “How to Sleep When It’s Hot Outside.” Sleep Doctor. December 13, 2022. https://sleep.org/articles/does-your-body-temperature-change-while-you-sleep/ Breus, Dr Michael, and Dr Michael Breus. 2022. “How Sleeping with Lights on Can Ruin Your Health.” The Sleep Doctor. June 16, 2022. https://thesleepdoctor.com/sleep-environment/light-and-sleep/ Brooks, Amber, and Leon Lack. 2006. “A Brief Afternoon Nap Following Nocturnal Sleep Restriction: Which Nap Duration Is Most Recuperative?” Sleep 29 (6): 831–40. https://doi.org/10.1093/sleep/29.6.831 “Charlene Gamaldo, M.D., Professor of Neurology.” n.d. Johns Hopkins Medicine. Accessed July 28, 2023. http://www.hopkinsmedicine.org/profiles/results/directory/profile/0019244/charlene-gamaldo Conrad, Melissa. 2005. “Progressive Muscle Relaxation for Stress and Insomnia.” WebMD. WebMD. May 23, 2005. https://www.webmd.com/sleep-disorders/muscle-relaxation-for-stress-insomnia D’Aurea, Carolina V.R., Dalva Poyares, Giselle S. Passos, Marcos G. Santana, Shawn D. Youngstedt, Altay A. Souza, Juliana Bicudo, Sergio Tufik, and Marco T. de Mello. 2019. “Effects of Resistance Exercise Training and Stretching on Chronic Insomnia.” Brazilian Journal of Psychiatry 41 (1): 51–57. https://doi.org/10.1590/1516-4446-2018-0030 Dr. Weil. 2014. “Video: Dr. Weil’s Breathing Exercises: 4-7-8 Breath.” DrWeil.com. June 26, 2014. https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/ “Exercising for Better Sleep.” 2021. Www.hopkinsmedicine.org. August 8, 2021. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep# Farokhnezhad Afshar, Pouya, Fatemeh Bahramnezhad, Parvaneh Asgari, and Mahmoud Shiri. 2016. “Effect of White Noise on Sleep in Patients Admitted to a Coronary Care.” Journal of Caring Sciences 5 (2): 103–9. https://doi.org/10.15171/jcs.2016.011 Gradisar, Michael, Amy R. Wolfson, Allison G. Harvey, Lauren Hale, Russell Rosenberg, and Charles A. Czeisler. 2013. “The Sleep and Technology Use of Americans: Findings from the National Sleep Foundation’s 2011 Sleep in America Poll.” Journal of Clinical Sleep Medicine 9 (12). https://doi.org/10.5664/jcsm.3272 Harding, Edward C., Nicholas P. Franks, and William Wisden. 2019. “The Temperature Dependence of Sleep.” Frontiers in Neuroscience 13 (April). https://doi.org/10.3389/fnins.2019.00336 Hilditch, Cassie J., Stephanie A. Centofanti, Jillian Dorrian, and Siobhan Banks. 2016. “A 30-Minute, but Not a 10-Minute Nighttime Nap Is Associated with Sleep Inertia.” Sleep 39 (3): 675–85. https://doi.org/10.5665/sleep.5550 “Insomnia: Relaxation Techniques and Sleeping Habits.” 2017. Nih.gov. Institute for Quality and Efficiency in Health Care (IQWiG). March 9, 2017. https://www.ncbi.nlm.nih.gov/books/NBK279320/ Krystal, Andrew D., Aric A. Prather, and Liza H. Ashbrook. 2019. “The Assessment and Management of Insomnia: An Update.” World Psychiatry 18 (3): 337–52. https://doi.org/10.1002/wps.20674 Messineo, Ludovico, Luigi Taranto-Montemurro, Scott A. Sands, Melania D. Oliveira Marques, Ali Azabarzin, and David Andrew Wellman. 2017. “Broadband Sound Administration Improves Sleep Onset Latency in Healthy Subjects in a Model of Transient Insomnia.” Frontiers in Neurology 8 (December). https://doi.org/10.3389/fneur.2017.00718 “Michael Perlis, PhD \| Behavioral Sleep Medicine Program \| Perelman School of Medicine at the University of Pennsylvania.” n.d. Www.med.upenn.edu. Accessed July 28, 2023. https://www.med.upenn.edu/bsm/faculty_perlis.html Mindfulness Matters. 2017. “Mindfulness Matters.” NIH News in Health. June 28, 2017. https://newsinhealth.nih.gov/2012/01/mindfulness-matters National Institute of General Medical Sciences. 2020. “Circadian Rhythms.” Www.nigms.nih.gov. National Institute of General Medical Sciences. 2020. https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx Newsom, Rob. 2022. “Sleep & Job Performance: Can Sleep Deprivation Hurt Your Work?” Sleep Foundation. April 19, 2022. https://www.sleepfoundation.org/sleep-hygiene/good-sleep-and-job-performance Park, Soon-Yeob, Mi-Kyeong Oh, Bum-Soon Lee, Haa-Gyoung Kim, Won-Joon Lee, Ji-Ho Lee, Jun-Tae Lim, and Jin-Young Kim. 2015. “The Effects of Alcohol on Quality of Sleep.” Korean Journal of Family Medicine 36 (6): 294. https://doi.org/10.4082/kjfm.2015.36.6.294 Patel, Salma I., Bernie W. Miller, Heidi E. Kosiorek, James M. Parish, Philip J. Lyng, and Lois E. Krahn. 2017. “The Effect of Dogs on Human Sleep in the Home Sleep Environment.” Mayo Clinic Proceedings 92 (9): 1368–72. https://doi.org/10.1016/j.mayocp.2017.06.014 Reports, Consumer. 2016. “Why Americans Can’t Sleep.” Consumer Reports. January 14, 2016. https://www.consumerreports.org/sleep/why-americans-cant-sleep/ Robinson, Kara Mayer. 2022. “Sleep Problems: Can Pink Noise Help?” WebMD. July 12, 2022. https://www.webmd.com/sleep-disorders/pink-noise-sleep Salamon, Maureen. 2020. “Blue Light and Sleep.” WebMD. October 3, 2020. https://www.webmd.com/sleep-disorders/sleep-blue-light Scullin, Michael K., Madison L. Krueger, Hannah K. Ballard, Natalya Pruett, and Donald L. Bliwise. 2018. “The Effects of Bedtime Writing on Difficulty Falling Asleep: A Polysomnographic Study Comparing To-Do Lists and Completed Activity Lists.” Journal of Experimental Psychology: General 147 (1): 139–46. https://doi.org/10.1037/xge0000374 Silver, Natalie. 2019. “Best Temperature to Sleep: Research and Sleep Tips.” Healthline. December 13, 2019. https://www.healthline.com/health/sleep/best-temperature-to-sleep Skarpsno, Eivind Schjelderup, Paul Jarle Mork, Tom Ivar Lund Nilsen, and Andreas Holtermann. 2017. “Sleep Positions and Nocturnal Body Movements Based on Free-Living Accelerometer Recordings: Association with Demographics, Lifestyle, and Insomnia Symptoms.” Nature and Science of Sleep Volume 9 (November): 267–75. https://doi.org/10.2147/nss.s145777 Staner, Luc. 2003. “Sleep and Anxiety Disorders.” Dialogues in Clinical Neuroscience 5 (3): 249–58. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181635/ Suni, Eric. 2020. “Nightmares: Symptoms, Causes, & Treatment.” Sleep Foundation. October 9, 2020. https://www.sleepfoundation.org/nightmares Taylor, Paul. 2009. “Nap Time.” Pew Research Center’s Social & Demographic Trends Project. July 29, 2009. https://www.pewsocialtrends.org/2009/07/29/nap-time/ Tordjman, Sylvie, Sylvie Chokron, Richard Delorme, Annaelle Charrier, Eric Bellissant, Nemat Jaafari, and Claire Fougerou. 2017. “Melatonin: Pharmacology, Functions and Therapeutic Benefits.” Current Neuropharmacology 15 (3): 434–43. https://doi.org/10.2174/1570159×14666161228122115 Zwarensteyn, Jill. 2020. “Here Are the Effects of Sleeping in a Cold Room \| Sleep Advisor.” The Sleep Advisor. January 2, 2020. https://www.sleepadvisor.org/sleeping-in-a-cold-room/
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Refer to our Privacy Policy for more information. Accept Decline 0 Your cart is empty Continue shopping [Sleep Health](https://casper.com/blogs/article/tagged/sleep-health) # What To Do When You Can’t Sleep: 23 Researched Tips Jun 24, 2021 By Casper Editorial Team ![what to do when you can't sleep](https://casper.com/cdn/shop/articles/what-to-do-when-you-cant-sleep_thumb_f0067688-23b7-447a-a8b7-3278a867f173.png?v=1764073956&width=1500) BEST SELLER SAVE 20% [![The One mattress on a bed frame with a blanket and pillows on top of it in a bedroom setting](https://casper.com/cdn/shop/files/The-One-PDP-hero-without-Consumer-Reports.jpg?v=1757442326&width=1920) ![A person's hand presses down to feel The One mattress. It is medium firm and feels responsive and lively.](https://casper.com/cdn/shop/files/The-One-PDP-Grid2-Feel.jpg?v=1773690918&width=1920)](https://casper.com/products/casper-one-foam) [The One](https://casper.com/products/casper-one-foam) From: Sale price \$599 Comp. 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Value: Regular price \$2,595 We made your dream hybrid mattress into a reality. Designed over years, our most supportive mattress ever combines pressure-relieving foam, precise ergonomic zoning, and responsive coils to align your spine, cradle your body, and support you all night. From: Sale price \$1,945 Comp. Value: Regular price \$2,595 From: Sale price \$2,320 Comp. Value: Regular price \$3,095 From: Sale price \$2,470 Comp. Value: Regular price \$3,295 From: Sale price \$2,995 Comp. Value: Regular price \$3,995 From: Sale price \$2,995 Comp. Value: Regular price \$3,995 From: Sale price \$3,890 Comp. Value: Regular price \$5,190 SAVE 25% [![Casper's Snow Max mattress on a bed frame with pillows and a blanket folded on top. A badge on the image indicates that this mattress is endorsed by the American Chiropractic Association.](https://casper.com/cdn/shop/files/Snow-Max-PDP-Hero-with-ACA-badge-top-right.jpg?v=1772647162&width=1920) ![A person's hand pressing down to feel the Snow Max mattress. Text on the image indicates that its firmness level is Medium Soft and feels conforming & cooling.](https://casper.com/cdn/shop/files/Snow-Max-Grid2-Feel.jpg?v=1773690991&width=1920)](https://casper.com/products/casper-snow-max-hybrid-v3) [Snow Max](https://casper.com/products/casper-snow-max-hybrid-v3) From: Sale price \$2,430 Comp. Value: Regular price \$3,245 Aches and pains? Night sweats? With our most supportive ergonomics and enhanced Snow Technology, including QuickCool™ Cover, Snow Max is the ultimate solution for whatever is keeping you up. From: Sale price \$2,430 Comp. Value: Regular price \$3,245 From: Sale price \$2,845 Comp. Value: Regular price \$3,795 From: Sale price \$2,995 Comp. Value: Regular price \$3,995 From: Sale price \$3,645 Comp. Value: Regular price \$4,895 From: Sale price \$3,645 Comp. Value: Regular price \$4,895 From: Sale price \$4,860 Comp. Value: Regular price \$6,490 Previous Next Previous Next Table of Contents [Toggle](https://casper.com/blogs/article/what-to-do-when-you-cant-sleep#!) - [What To Do When You Can’t Sleep: 23 Researched Tips](https://casper.com/blogs/article/what-to-do-when-you-cant-sleep#top) Do you lay in bed for hours but can’t seem to fall asleep? If you’re one of the [68% of Americans](https://www.consumerreports.org/sleep/why-americans-cant-sleep/#:~:text=Today%2C%20the%20problem%20of%20too,struggled%20with%20sleep%20at%20least) who struggle to fall asleep at least once a week, you’ve likely experienced the frustrations of tossing and turning at night to no avail. Whether you’re in need of a [super-soft pillow](https://casper.com/pillows/) or just need your brain to slow down and relax, lying awake at night can be not only uncomfortable — it can even [affect your mental well-being and performance](https://www.sleepfoundation.org/sleep-hygiene/good-sleep-and-job-performance) the next day. So what do you do when you can’t sleep? Here are some common culprits that might be keeping you up, along with our tips to help you [fall back asleep](https://casper.com/blogs/article/how-to-fall-back-asleep/). ## Reasons Why You Can’t Sleep* ![Reasons why you can't sleep](https://cdn.shopify.com/s/files/1/0698/7251/7367/files/reasons-why-you-cant-sleep.png) If you’re having trouble catching Zs, you might want to think about the root cause of your [poor sleep](https://casper.com/blogs/article/poor-sleep-quality/) struggles. Is it a physical issue, like being uncomfortably warm or having a backache? Or does it stem from mental stimulation like tech before bed, anxiety, or a big life change? Check out these common reasons for why you’re struggling to fall asleep, and what to do when you can’t get restful sleep. ### Reason \#1: It’s Too Hot While some might think that you want to be warm and cozy at night, it’s actually better to sleep in a cool room around [60 to 67 degrees Fahrenheit](https://www.healthline.com/health/sleep/best-temperature-to-sleep). When you [sleep hot](https://casper.com/blogs/article/sleeping-hot/), it can cause things like night sweats that can disrupt your quality of REM sleep. ### Reason \#2: Blue Light Is Waking You Up It’s tempting to scroll through social media before hitting the hay, but did you know that the [blue light](https://casper.com/blogs/article/sleep-and-technology/) from your screen might be inhibiting your ability to sleep? Blue light [blocks a hormone](https://www.webmd.com/sleep-disorders/sleep-blue-light) called melatonin that makes you sleepy, and more than any other color, blue light messes with your body’s ability to prepare for sleep. ### Reason \#3: You Can’t Get Comfortable Some nights, you end up tossing and turning for hours, unable to find the best position for sleeping. If you’re not able to get comfortable, you may want to try getting up for 10 to 15 minutes to give your body time to reset. ### Reason \#4. Stress or Anxiety Is Keeping You Up [Stress or anxiety](https://casper.com/blogs/article/sleep-anxiety-guide/) during the day may cause your mind to race at night. Anxiety before sleep can be caused by too much focus during the day, fear, poor sleep cycles, or rapid thought patterns. It also [causes disrupted sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181635/). ### Reason \#5: You’re Having Nightmares Having a nightmare can sometimes [cause anxiety](https://www.sleepfoundation.org/nightmares) about falling asleep again and disrupt your sleep pattern. To help you work past the nightmare, try looking into [what your dreams mean](https://casper.com/blogs/article/what-do-dreams-mean/) to determine the root cause of the issue. ### Reason \#6: You’ve Had a Big Life Change A big life change like getting married, starting a new job, or moving to a new city can keep you up at night. Try setting aside time before bed to relax and [practice a bedtime routine](https://casper.com/blogs/article/bedtime-routine-for-adults/) to get yourself in the mood for better sleep. [Queen Mattress Casper Original queen-sized mattress.](https://casper.com/pages/queen-size-mattresses) [![Front-facing view of the Casper Dream Max mattress on a bed frame in a bedroom with two pillows and a folded blanket laid on top of it.](https://cdn.shopify.com/s/files/1/0608/2268/3729/files/Dream-Max-1280x920-V2.png?v=1746738764)](https://casper.com/pages/queen-size-mattresses "Casper Dream Mattress") [Sheets Made with organic cotton for incredible softness, wash after wash. ![Sheets](https://cdn.shopify.com/s/files/1/0698/7251/7367/files/percale-sheets-gallery-01.jpg)](https://casper.com/collections/sheets) ## Pre-Bedtime Tips To Help Fall Asleep Quickly If you’re lying in bed unable to fall asleep, check out these things to do when you can’t sleep. ### 1\. Wait 30 Minutes If you’ve been trying to fall asleep for a while without luck, you may want to give yourself around half an hour to regroup before trying again, says [Michael Perlis, Ph.D.](https://www.med.upenn.edu/bsm/faculty_perlis.html), director of the Behavioral Sleep Medicine Program at the University of Pennsylvania. Try getting out of bed and moving to a new area of your home to do a relaxing activity like journaling, yoga, or reading. By the time you get back to bed, you’ll have the cold side of the pillow to look forward to. ### 2\. Keep the Room Cool To create a comfortable sleep environment, you’ll want to make sure your room is cool and dark at bedtime. Research has found that the [optimal temperature for sleep](https://casper.com/blogs/article/best-temperature-for-sleep/) is around [60 to 67 degrees Fahrenheit](https://pubmed.ncbi.nlm.nih.gov/31105512/) (15 to 19 degrees Celsius). Additionally, you’ll want to make sure there are no bright lights (like a phone screen) that [can disrupt](https://thesleepdoctor.com/sleep-environment/light-and-sleep/) your REM sleep. If you want to optimize your bedroom for a peaceful transition between day and night, consider getting a [glow light](https://casper.com/glow-light/buy/) to lull you into a calm, [deep sleep](https://casper.com/blogs/article/how-to-increase-deep-sleep/). ### 3\. Prioritize Comfort From your mattress to your pillow, comfort is crucial. If your bed feels like a bed of nails or a marshmallow, it might be time for a change. And remember, cool is cool when it comes to sleep. A cooler room can [help lower](https://www.sleepadvisor.org/sleeping-in-a-cold-room/) your body temperature and promote better sleep. ### 4\. Control the Light Ever tried to sleep with the lights on? Not fun, right? Controlling light in your bedroom is essential. Use curtains, blinds, or a sleep mask to block out unwanted light. And don’t forget about those pesky electronic devices. As we mentioned, their blue light can mess with your sleep, so it’s best to say goodnight to them an hour or so before bedtime. More on that later. ### 5\. Switch Up Your Sleeping Position ![Switch up your sleeping position](https://cdn.shopify.com/s/files/1/0698/7251/7367/files/switch-up-your-sleeping-position_2021-06.png) Whether you’re [sleeping on your stomach](https://casper.com/blogs/article/stomach-sleeper/), back, or side, it can be tough to switch from what you’re comfortable with. If you’re struggling to fall asleep, you might want to consider testing out a different sleeping position. While over [55%](https://pubmed.ncbi.nlm.nih.gov/29138608/) of people sleep on their sides and 38% [sleep on their backs](https://casper.com/blogs/article/how-to-sleep-on-your-back/), only 7% of the population are [stomach sleepers](https://casper.com/blogs/article/stomach-sleeper/). While there’s no one-size-fits-all sleeping position, you can set yourself up for success by making sure you have the right [type of pillow](https://casper.com/blogs/article/different-types-of-pillows/) for your sleeping position. ### 6\. Sleep Solo While it can be tempting to cuddle with your furry friend, a sleep study from the [Mayo Clinic](https://www.mayoclinicproceedings.org/article/S0025-6196$17$30486-X/fulltext) showed that owners wake up more throughout the night when sleeping with their pets. Instead, try snuggling with your pet up until bedtime, then have them switch to their own [dog bed](https://casper.com/dog-beds/) so you can catch some peaceful Zs. ### 7\. Do Calming Yoga If you’re tossing and turning, it may lead to feelings of restlessness. A great way to counteract this is by doing some calming [yoga for sleep](https://casper.com/learn/yoga-for-sleep/) to reset your mind and calm your body. A recent sleep [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6781703/) found that both resistance exercise and stretching before bed led to significant improvements in chronic insomnia patients — and doing yoga before bed doesn’t mean you need to be a human pretzel. A simple five-minute yoga session with low-intensity positions like child’s pose (Balasana) might just be the thing you need to relax and relieve tension so you can doze peacefully. ### 8\. Try Practicing Mindfulness & Meditation Mindfulness exercises can help you focus on muscle relaxation and push intruding thoughts from your mind when you can’t fall asleep. Practicing mindfulness has been found to have [health benefits](https://newsinhealth.nih.gov/2012/01/mindfulness-matters) such as reducing anxiety, helping manage stress, and increasing your ability to relax. You can practice mindfulness at any time of day, but spending a few minutes before bed can help put you in the mood when you’re tired but can’t sleep. Here are some prompts to help you practice mindfulness: 1. Focus on your breathing — is it even and slow or quick and irregular? 2. Turn your attention to your fingers and toes — are they relaxed? 3. Hone into your hearing — is there white noise or is it silent? Meditation is not just for monks in the mountains. It’s a powerful tool that can help reduce anxiety and improve sleep. The key is focusing on the present moment and letting go of the day’s worries. It might take a bit of practice, but the payoff is worth it. ### 9\. Relax Your Muscles If you’re [trying to fall asleep](https://casper.com/blogs/article/how-to-fall-asleep-fast/) to no avail, you might want to give muscle relaxation methods a shot. Studies have shown that these physical relaxation techniques can help [improve the quality of your sleep](https://www.ncbi.nlm.nih.gov/books/NBK279320/). One popular muscle relaxation technique is the military method, which involves lying down on your bed and slowly relaxing the muscles in your body, starting with your face and working down to your toes. Here’s how to perform the military method when you’re tired but can’t sleep: 1. Lie down in your bed and release tension from your body. 2. Start by tensing the muscles in your face then allowing them to relax, and work slowly down your body until you reach your toes. 3. Once your whole body feels at ease, start to take deep, calming breaths. 4. Push all thoughts from your head for 10 seconds. If you feel thoughts intruding, try to focus on a simple scenario like a peaceful lake or open prairie. 5. Allow yourself to lie in bed with your mind, body, and breath in a relaxed state. Another popular muscle relaxation technique is [progressive muscle relaxation](https://www.webmd.com/sleep-disorders/muscle-relaxation-for-stress-insomnia) (PMR). PMR involves gradually tensing and releasing muscles throughout your body in sync with controlled breathing. It’s like giving your body a gentle reminder that it’s time to relax and drift off to dreamland. ### 10\. Go Commando ![Go commando](https://cdn.shopify.com/s/files/1/0698/7251/7367/files/go-commando.png) Yes, you read that right. Sleeping in the nude may actually be beneficial for your health — and according to [people who sleep nude](https://casper.com/blogs/article/benefits-of-sleeping-naked/), most say they do so for comfort. Sleeping naked can help you regulate your body temperature to get closer to that ideal number of 60 to 67 degrees Fahrenheit, and can actually be a [biological cue](https://sleep.org/articles/does-your-body-temperature-change-while-you-sleep/) to tell your body that it’s time for sleep. So if you wake up in the middle of the night and stay awake, one potential answer to [how to fall back asleep](https://casper.com/blogs/article/how-to-fall-back-asleep/) is to sleep in the nude. ### 11\. Do a Body Scan A great way to relax your body is by doing a self-body scan. Although a body scan might sound like an intimidating test at a hospital, it’s actually a super easy test you can do from the comfort of your own [sheets](https://casper.com/bedding/sheets/). Like the military method, this type of relaxation technique has been shown to [improve sleep quality](https://www.ncbi.nlm.nih.gov/books/NBK279320/). To do a body scan, you’ll just want to focus on relaxing one section of your body at a time, until you feel relaxed from head to toe. A body scan is unique because it takes around 10 to 20 minutes, meaning you have ample time to tune in to yourself and slowly relax each muscle. Here’s how to do a body scan when you can’t sleep: 1. Lie down in bed. 2. Starting at the top of your head, focus all your energy on a single part of your body until it feels truly relaxed. 3. Slowly move down your body, beginning with muscles in the face and neck. 4. Move down through each arm, and back up through your torso and down your stomach. 5. Slowly relax each leg, working your way down to your toes. 6. After approximately 10 to 20 minutes, check in with yourself to see if you notice any lingering tension. ### 12\. Try Journaling If your mind racing is keeping you up at night, journaling can be a good activity for when you’re tired but can’t sleep. A [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) showed that journaling about your to-do list before bed can help you fall asleep significantly faster. Next time you’re up counting sheep, consider spending five minutes writing down a specific to-do list for the next few days and see if it helps you catch some Zs. ### 13\. Focus On Your Breathing Ever heard the phrase, “Just breathe”? It’s not just a cliché. If you’re having trouble sleeping at night, you might want to turn inward and try focusing on your breathing. One way to do this is with controlled breathing methods — or a series of slow, deep breaths that can help you feel calm. [Dr. Andrew Weil](https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/), Clinical Professor of Medicine at the University of Arizona, suggests using the 4-7-8 method, which uses your breath to help distract you from sleep anxiety. Here’s how to practice the 4-7-8 method when you can’t sleep: 1. Slowly exhale all of your breath until your lungs are completely empty. 2. Breath in through your nose for four seconds. 3. Hold your breath for seven seconds. 4. Exhale for eight seconds. 5. Repeat this method at least four times. ### 14\. Consider Taking Melatonin Melatonin is a naturally occurring hormone that can help promote feelings of sleepiness. Over-the-counter melatonin sleeping pills are available as a sleep aid for people who have trouble falling (and staying) asleep. Melatonin is produced in the pineal gland of your brain, which transforms [serotonin into melatonin](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5405617/#:~:text=Melatonin%20is%20mainly%20synthesized%20by,-hydroxytryptophan%20decarboxylase\)%20in%20serotonin.) based on your internal body clock. When melatonin levels rise in your body, your blood pressure and body temperature can lower, helping put you in the mood for sleep. Different factors can affect how long it takes for melatonin sleeping pills to work, such as your age, caffeine intake, light exposure, body size, and tobacco use. Whether you prefer to listen to sounds of a calming stream, heavy rainfall, or the air conditioner, soft ambient noises have been shown to [improve sleep quality](https://www.ncbi.nlm.nih.gov/pubmed/27354974) and help people fall asleep up to [38% faster](https://www.ncbi.nlm.nih.gov/pubmed/29312136). But sleep medication should be your very last resort, as you may not want to become reliant on it. ### 15\. Put Your Phone Across the Room Out of all the sleep habits, this is one you should strictly adhere to. Scrolling social media before bed has become a commonplace habit for most of us — in fact, [9 out of 10](https://jcsm.aasm.org/doi/full/10.5664/jcsm.3272) Americans actually use technology devices before bed. However, using tech before sleeping has been shown to negatively impact sleep quality and may even lead to sleep deprivation. This is partially because of the blue and bright light emitted by screens, which is designed to keep you feeling awake and alert. If you’re guilty of grabbing your phone after a few minutes of tossing and turning (no judgment), you might want to consider switching off the screen and placing your phone across the room so it’s harder to reach for at night. ### 16\. Listen to Ambient Noise ![Listen to ambient noise](https://cdn.shopify.com/s/files/1/0698/7251/7367/files/listen-to-ambient-noise.png) Different ambient noises, like white, pink, or brown noise, [can be helpful](https://www.webmd.com/sleep-disorders/pink-noise-sleep) to ease sleep troubles. While white noise is often associated with sleep sounds, there are other types of noise that can be great for helping you get a better night’s sleep. - White noise: White noise encompasses all sound frequencies, creating a humming sound. Examples of white noise include a fan, TV static, air conditioner, or air purifier. - Pink noise: Pink noise has a deeper sound frequency than white noise. Common pink noise examples include rainfall, wind, and rustling leaves. - Brown noise: Brown noise is an even deeper frequency than pink or white noise. Brown noise examples include waterfalls and thunder. ## Big Picture Tips To Fall Asleep Easily If you’ve been struggling to fall asleep consistently, you might want to implement these sleep tips throughout your day to set yourself up for a cozy night of disrupted sleep. ### 17\. Practice Sleep Hygiene [Sleep hygiene](https://casper.com/blogs/article/what-is-sleep-hygiene/) refers to good behavioral and environmental habits that can lead to a better night’s sleep. The idea behind sleep hygiene is that, by practicing good sleep habits during the day and at night, you can set yourself up for success and better sleep. Some easy ways to implement good sleep hygiene include: - Avoid stimulants before bed: Stimulants like caffeine and alcohol can [negatively impact your sleep quality](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666864/) and lead to more sleep disturbances during the night. - Reserve your bedroom for sleep and intimacy: Spending too much time during the day in your bedroom can cause you to associate those other activities with your sleeping space. To prevent this, implement a sleep- and intimacy-only rule in your bedroom. - Optimize your bedroom layout: To make your bedroom feel like your personal oasis rather than a sleepless night chamber, you’ll want to make sure that your room is optimized for sleep. One of the best ways to do so is to ensure your [mattress is the right size](https://casper.com/mattress-size-comparison-guide/) for your room. For example, a [king size memory foam mattress](https://casper.com/mattresses/king/) would feel too small in a 10-by10 room but would look completely at home in a primary bedroom. As a side note, a [mattress that’s too firm](https://casper.com/blogs/article/how-to-make-a-mattress-softer/) might be the underlying cause of your sleeplessness. Think of ways to soften it to help you sleep better. ### 18\. Kick the Afternoon Caffeine Although coffee is typically thought of as a morning beverage, many people grab another cup of joe for an afternoon pick-me-up. However, coffee can stay in your system for [up to 10 hours](http://casper.com/blog/why-does-coffee-make-me-sleepy/) — meaning that 2 p.m. caffeine kick might be keeping you up past midnight. If you’re used to two or more caffeinated beverages each day, consider swapping your typical afternoon drink for a decaf version instead. ### 19\. Exercise Earlier in the Day Although a nighttime sweat can increase the amount of deep sleep you get, working out [releases endorphins](https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep) — the “happy hormone” that can sometimes keep you up. According to [Charlene Gamaldo, M.D.](http://www.hopkinsmedicine.org/profiles/results/directory/profile/0019244/charlene-gamaldo), medical director of Johns Hopkins Center for Sleep, exercise can also raise your core body temperature, signaling to your body that it’s time to be awake. To minimize the unintended consequences of a late-night workout, try to end your exercise at least one to two hours before you plan to hit the hay. ### 20\. Limit Your Naps For nearly [one-third of American adults](https://www.pewsocialtrends.org/2009/07/29/nap-time/), napping is a common activity. But while some [power naps](https://casper.com/blogs/article/power-nap/) can help you feel rejuvenated and ready to take on the day, consistent napping may inhibit your natural circadian rhythm and cause you to feel more alert at night. Studies have shown that quick [five-minute naps](https://pubmed.ncbi.nlm.nih.gov/16796222/) are too short to allow you to recharge, but naps that pass the [30-minute mark](https://pubmed.ncbi.nlm.nih.gov/26715234/) can cause people to feel groggy after waking up. Try to keep your naps in the sweet spot of around 20 minutes, so you wake up feeling refreshed rather than groggy. ### 21\. Create a Better Environment for Good Sleep ![Create a better environment for sleep](https://cdn.shopify.com/s/files/1/0698/7251/7367/files/create-a-better-environment-for-sleep.png) Creating a sleep-friendly environment to build good [sleep hygiene](https://casper.com/blogs/article/what-is-sleep-hygiene/) starts from the ground up. Just like you want your workspace to foster creativity and your workout area to get you pumped, you want your sleep space to feel calm, relaxed, and cozy. Creating an environment that’s conducive to sleep is individual, and can encompass everything from picking the [best bedroom colors for sleep](https://casper.com/blogs/article/the-10-best-worst-bedroom-colors-for-sleep/) to putting the right [plants in your bedroom](https://casper.com/blogs/article/plants-in-the-bedroom/). [Studies](https://journals.sagepub.com/doi/10.1177/1420326X09358031) have shown that optimizing your sleep environment by controlling room temperature, humidity, light, and noise levels can increase your quality of sleep. ### 22\. Follow a Consistent Sleep Schedule While your [sleep schedule](https://casper.com/blogs/article/fix-sleep-schedule/) can sometimes be unpredictable, keeping a general sleep cycle can help you feel more productive and focused and help you develop a fixed sleep pattern. This is because your body runs on a [circadian rhythm](https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx), an internal clock that naturally tells you when to wake up and go to bed. However, if you’re used to an inconsistent sleep schedule, you should aim to slowly adjust your routine towards a consistent sleep schedule in around 15-minute increments each night. For example, if you normally go to bed at 2 a.m. and wake up at 10 a.m (hey, we’ve all been there), you should start by sleeping at 1:45 a.m, then 1:30 a.m, and so on, until you reach your desired bedtime. ### 23\. Talk to a Sleep Specialist If you’re struggling with sleep issues, it might be time to go see a sleep specialist about your sleep problem. [Sleep specialists](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6732697/) are trained to evaluate you to look for deeper conditions like a sleep disorder, and can provide you with more in-depth information that’s specific to your personal needs. Being tired but unable to sleep is an extremely frustrating situation. While you’re up restless at night, it can feel even more difficult to [wake up](https://casper.com/blogs/article/wake-yourself-up/) the next morning. Whether it’s a one-time thing or you’re consistently up counting sheep, we hope this guide can help you figure out what to do when you can’t sleep, and give you some tips for how to fall asleep. ## Fall Into a Deep Sleep with Casper In the grand scheme of things, sleep is more than just a fleeting luxury, but an absolute necessity for our overall well-being. So, whether it’s a minor bout of insomnia or a prolonged struggle, remember to take heart! Turn the tables on your sleeplessness by employing these tips and tricks with an open mind. Make your bed a haven of comfort, cultivate mindful habits, and always aim to set the stage for a sound night’s rest. With time and patience, you’ll find that elusive ticket to dreamland and never look back. Trust us, there’s a silver lining in every sleepless night; it’s just a matter of finding what works best for you. Ready to turn out the lights? Check out our collection of drool-worthy [memory foam mattresses](https://casper.com/mattresses/) and buttery soft [bed sheets](https://casper.com/bedding/sheets/) for the type of sleep that dreams are made of. Disclaimer: This article is for general information only and is not intended to be medical advice. Consult your physician before taking any supplements, beginning any diet or fitness plan, or adopting any treatment for a health problem. Sources: 1. Breus, Ph.D, Michael. 2022. “How to Sleep When It’s Hot Outside.” Sleep Doctor. December 13, 2022. <https://sleep.org/articles/does-your-body-temperature-change-while-you-sleep/> 2. Breus, Dr Michael, and Dr Michael Breus. 2022. “How Sleeping with Lights on Can Ruin Your Health.” The Sleep Doctor. June 16, 2022. <https://thesleepdoctor.com/sleep-environment/light-and-sleep/> 3. Brooks, Amber, and Leon Lack. 2006. “A Brief Afternoon Nap Following Nocturnal Sleep Restriction: Which Nap Duration Is Most Recuperative?” Sleep 29 (6): 831–40. <https://doi.org/10.1093/sleep/29.6.831> 4. “Charlene Gamaldo, M.D., Professor of Neurology.” n.d. Johns Hopkins Medicine. Accessed July 28, 2023. <http://www.hopkinsmedicine.org/profiles/results/directory/profile/0019244/charlene-gamaldo> 5. Conrad, Melissa. 2005. “Progressive Muscle Relaxation for Stress and Insomnia.” WebMD. WebMD. May 23, 2005. <https://www.webmd.com/sleep-disorders/muscle-relaxation-for-stress-insomnia> 6. D’Aurea, Carolina V.R., Dalva Poyares, Giselle S. Passos, Marcos G. Santana, Shawn D. Youngstedt, Altay A. Souza, Juliana Bicudo, Sergio Tufik, and Marco T. de Mello. 2019. “Effects of Resistance Exercise Training and Stretching on Chronic Insomnia.” Brazilian Journal of Psychiatry 41 (1): 51–57. <https://doi.org/10.1590/1516-4446-2018-0030> 7. Dr. Weil. 2014. “Video: Dr. Weil’s Breathing Exercises: 4-7-8 Breath.” DrWeil.com. June 26, 2014. <https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/> 8. “Exercising for Better Sleep.” 2021. Www.hopkinsmedicine.org. August 8, 2021. <https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep#> 9. Farokhnezhad Afshar, Pouya, Fatemeh Bahramnezhad, Parvaneh Asgari, and Mahmoud Shiri. 2016. “Effect of White Noise on Sleep in Patients Admitted to a Coronary Care.” Journal of Caring Sciences 5 (2): 103–9. <https://doi.org/10.15171/jcs.2016.011> 10. Gradisar, Michael, Amy R. Wolfson, Allison G. Harvey, Lauren Hale, Russell Rosenberg, and Charles A. Czeisler. 2013. “The Sleep and Technology Use of Americans: Findings from the National Sleep Foundation’s 2011 Sleep in America Poll.” Journal of Clinical Sleep Medicine 9 (12). <https://doi.org/10.5664/jcsm.3272> 11. Harding, Edward C., Nicholas P. Franks, and William Wisden. 2019. “The Temperature Dependence of Sleep.” Frontiers in Neuroscience 13 (April). <https://doi.org/10.3389/fnins.2019.00336> 12. Hilditch, Cassie J., Stephanie A. Centofanti, Jillian Dorrian, and Siobhan Banks. 2016. “A 30-Minute, but Not a 10-Minute Nighttime Nap Is Associated with Sleep Inertia.” Sleep 39 (3): 675–85. <https://doi.org/10.5665/sleep.5550> 13. “Insomnia: Relaxation Techniques and Sleeping Habits.” 2017. Nih.gov. Institute for Quality and Efficiency in Health Care (IQWiG). March 9, 2017. <https://www.ncbi.nlm.nih.gov/books/NBK279320/> 14. Krystal, Andrew D., Aric A. Prather, and Liza H. Ashbrook. 2019. “The Assessment and Management of Insomnia: An Update.” World Psychiatry 18 (3): 337–52. <https://doi.org/10.1002/wps.20674> 15. Messineo, Ludovico, Luigi Taranto-Montemurro, Scott A. Sands, Melania D. Oliveira Marques, Ali Azabarzin, and David Andrew Wellman. 2017. “Broadband Sound Administration Improves Sleep Onset Latency in Healthy Subjects in a Model of Transient Insomnia.” Frontiers in Neurology 8 (December). <https://doi.org/10.3389/fneur.2017.00718> 16. “Michael Perlis, PhD \\| Behavioral Sleep Medicine Program \\| Perelman School of Medicine at the University of Pennsylvania.” n.d. Www.med.upenn.edu. Accessed July 28, 2023. <https://www.med.upenn.edu/bsm/faculty_perlis.html> 17. Mindfulness Matters. 2017. “Mindfulness Matters.” NIH News in Health. June 28, 2017. <https://newsinhealth.nih.gov/2012/01/mindfulness-matters> 18. National Institute of General Medical Sciences. 2020. “Circadian Rhythms.” Www.nigms.nih.gov. National Institute of General Medical Sciences. 2020. <https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx> 19. Newsom, Rob. 2022. “Sleep & Job Performance: Can Sleep Deprivation Hurt Your Work?” Sleep Foundation. April 19, 2022. <https://www.sleepfoundation.org/sleep-hygiene/good-sleep-and-job-performance> 20. Park, Soon-Yeob, Mi-Kyeong Oh, Bum-Soon Lee, Haa-Gyoung Kim, Won-Joon Lee, Ji-Ho Lee, Jun-Tae Lim, and Jin-Young Kim. 2015. “The Effects of Alcohol on Quality of Sleep.” Korean Journal of Family Medicine 36 (6): 294. <https://doi.org/10.4082/kjfm.2015.36.6.294> 21. Patel, Salma I., Bernie W. Miller, Heidi E. Kosiorek, James M. Parish, Philip J. Lyng, and Lois E. Krahn. 2017. “The Effect of Dogs on Human Sleep in the Home Sleep Environment.” Mayo Clinic Proceedings 92 (9): 1368–72. <https://doi.org/10.1016/j.mayocp.2017.06.014> 22. Reports, Consumer. 2016. “Why Americans Can’t Sleep.” Consumer Reports. January 14, 2016. [https://www.consumerreports.org/sleep/why-americans-cant-sleep/](https://www.consumerreports.org/sleep/why-americans-cant-sleep/#:~:text=Today%2C%20the%20problem%20of%20too) 23. Robinson, Kara Mayer. 2022. “Sleep Problems: Can Pink Noise Help?” WebMD. July 12, 2022. <https://www.webmd.com/sleep-disorders/pink-noise-sleep> 24. Salamon, Maureen. 2020. “Blue Light and Sleep.” WebMD. October 3, 2020. <https://www.webmd.com/sleep-disorders/sleep-blue-light> 25. Scullin, Michael K., Madison L. Krueger, Hannah K. Ballard, Natalya Pruett, and Donald L. Bliwise. 2018. “The Effects of Bedtime Writing on Difficulty Falling Asleep: A Polysomnographic Study Comparing To-Do Lists and Completed Activity Lists.” Journal of Experimental Psychology: General 147 (1): 139–46. <https://doi.org/10.1037/xge0000374> 26. Silver, Natalie. 2019. “Best Temperature to Sleep: Research and Sleep Tips.” Healthline. December 13, 2019. <https://www.healthline.com/health/sleep/best-temperature-to-sleep> 27. Skarpsno, Eivind Schjelderup, Paul Jarle Mork, Tom Ivar Lund Nilsen, and Andreas Holtermann. 2017. “Sleep Positions and Nocturnal Body Movements Based on Free-Living Accelerometer Recordings: Association with Demographics, Lifestyle, and Insomnia Symptoms.” Nature and Science of Sleep Volume 9 (November): 267–75. <https://doi.org/10.2147/nss.s145777> 28. Staner, Luc. 2003. “Sleep and Anxiety Disorders.” Dialogues in Clinical Neuroscience 5 (3): 249–58. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181635/> 29. Suni, Eric. 2020. “Nightmares: Symptoms, Causes, & Treatment.” Sleep Foundation. October 9, 2020. <https://www.sleepfoundation.org/nightmares> 30. Taylor, Paul. 2009. “Nap Time.” Pew Research Center’s Social & Demographic Trends Project. July 29, 2009. <https://www.pewsocialtrends.org/2009/07/29/nap-time/> 31. Tordjman, Sylvie, Sylvie Chokron, Richard Delorme, Annaelle Charrier, Eric Bellissant, Nemat Jaafari, and Claire Fougerou. 2017. “Melatonin: Pharmacology, Functions and Therapeutic Benefits.” Current Neuropharmacology 15 (3): 434–43. [https://doi.org/10.2174/1570159×14666161228122115](https://doi.org/10.2174/1570159x14666161228122115) 32. Zwarensteyn, Jill. 2020. “Here Are the Effects of Sleeping in a Cold Room \\| Sleep Advisor.” The Sleep Advisor. January 2, 2020. <https://www.sleepadvisor.org/sleeping-in-a-cold-room/> Share Share ## Reading next ![Picture of Jonathan Eilenberg](https://cdn.shopify.com/s/files/1/0608/2268/3729/files/jonathan_eilenberg.png?v=1743774550) Reviewed by: Jonathan Eilenberg [Jonathan Eilenberg](https://casper.com/pages/jonathan-eilenberg-expert-reviewer) is a Certified Professional Ergonomist (CPE) with a degree in Design and Environmental Analysis from Cornell University, specializing in Human Factors and Ergonomics. His expertise in biomechanics and ergonomics has significantly contributed to improving workplace productivity and comfort. With over six years in occupational injury prevention, Jonathan now applies his knowledge at Casper, developing bio-mechanically supportive mattresses, emphasizing proper sleep posture to enhance comfort and recovery. His work integrates ergonomic principles into everyday life, aiming to improve physical well-being through thoughtful design. 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Readable Markdown	- [What To Do When You Can’t Sleep: 23 Researched Tips](https://casper.com/blogs/article/what-to-do-when-you-cant-sleep#top) Do you lay in bed for hours but can’t seem to fall asleep? If you’re one of the [68% of Americans](https://www.consumerreports.org/sleep/why-americans-cant-sleep/#:~:text=Today%2C%20the%20problem%20of%20too,struggled%20with%20sleep%20at%20least) who struggle to fall asleep at least once a week, you’ve likely experienced the frustrations of tossing and turning at night to no avail. Whether you’re in need of a [super-soft pillow](https://casper.com/pillows/) or just need your brain to slow down and relax, lying awake at night can be not only uncomfortable — it can even [affect your mental well-being and performance](https://www.sleepfoundation.org/sleep-hygiene/good-sleep-and-job-performance) the next day. So what do you do when you can’t sleep? Here are some common culprits that might be keeping you up, along with our tips to help you [fall back asleep](https://casper.com/blogs/article/how-to-fall-back-asleep/). ## Reasons Why You Can’t Sleep ![Reasons why you can't sleep](https://cdn.shopify.com/s/files/1/0698/7251/7367/files/reasons-why-you-cant-sleep.png) If you’re having trouble catching Zs, you might want to think about the root cause of your [poor sleep](https://casper.com/blogs/article/poor-sleep-quality/) struggles. Is it a physical issue, like being uncomfortably warm or having a backache? Or does it stem from mental stimulation like tech before bed, anxiety, or a big life change? Check out these common reasons for why you’re struggling to fall asleep, and what to do when you can’t get restful sleep. ### Reason \#1: It’s Too Hot While some might think that you want to be warm and cozy at night, it’s actually better to sleep in a cool room around [60 to 67 degrees Fahrenheit](https://www.healthline.com/health/sleep/best-temperature-to-sleep). When you [sleep hot](https://casper.com/blogs/article/sleeping-hot/), it can cause things like night sweats that can disrupt your quality of REM sleep. ### Reason \#2: Blue Light Is Waking You Up It’s tempting to scroll through social media before hitting the hay, but did you know that the [blue light](https://casper.com/blogs/article/sleep-and-technology/) from your screen might be inhibiting your ability to sleep? Blue light [blocks a hormone](https://www.webmd.com/sleep-disorders/sleep-blue-light) called melatonin that makes you sleepy, and more than any other color, blue light messes with your body’s ability to prepare for sleep. ### Reason \#3: You Can’t Get Comfortable Some nights, you end up tossing and turning for hours, unable to find the best position for sleeping. If you’re not able to get comfortable, you may want to try getting up for 10 to 15 minutes to give your body time to reset. ### Reason \#4. Stress or Anxiety Is Keeping You Up [Stress or anxiety](https://casper.com/blogs/article/sleep-anxiety-guide/) during the day may cause your mind to race at night. Anxiety before sleep can be caused by too much focus during the day, fear, poor sleep cycles, or rapid thought patterns. It also [causes disrupted sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181635/). ### Reason \#5: You’re Having Nightmares Having a nightmare can sometimes [cause anxiety](https://www.sleepfoundation.org/nightmares) about falling asleep again and disrupt your sleep pattern. To help you work past the nightmare, try looking into [what your dreams mean](https://casper.com/blogs/article/what-do-dreams-mean/) to determine the root cause of the issue. ### Reason \#6: You’ve Had a Big Life Change A big life change like getting married, starting a new job, or moving to a new city can keep you up at night. Try setting aside time before bed to relax and [practice a bedtime routine](https://casper.com/blogs/article/bedtime-routine-for-adults/) to get yourself in the mood for better sleep. ## Pre-Bedtime Tips To Help Fall Asleep Quickly If you’re lying in bed unable to fall asleep, check out these things to do when you can’t sleep. ### 1\. Wait 30 Minutes If you’ve been trying to fall asleep for a while without luck, you may want to give yourself around half an hour to regroup before trying again, says [Michael Perlis, Ph.D.](https://www.med.upenn.edu/bsm/faculty_perlis.html), director of the Behavioral Sleep Medicine Program at the University of Pennsylvania. Try getting out of bed and moving to a new area of your home to do a relaxing activity like journaling, yoga, or reading. By the time you get back to bed, you’ll have the cold side of the pillow to look forward to. ### 2\. Keep the Room Cool To create a comfortable sleep environment, you’ll want to make sure your room is cool and dark at bedtime. Research has found that the [optimal temperature for sleep](https://casper.com/blogs/article/best-temperature-for-sleep/) is around [60 to 67 degrees Fahrenheit](https://pubmed.ncbi.nlm.nih.gov/31105512/) (15 to 19 degrees Celsius). Additionally, you’ll want to make sure there are no bright lights (like a phone screen) that [can disrupt](https://thesleepdoctor.com/sleep-environment/light-and-sleep/) your REM sleep. If you want to optimize your bedroom for a peaceful transition between day and night, consider getting a [glow light](https://casper.com/glow-light/buy/) to lull you into a calm, [deep sleep](https://casper.com/blogs/article/how-to-increase-deep-sleep/). ### 3\. Prioritize Comfort From your mattress to your pillow, comfort is crucial. If your bed feels like a bed of nails or a marshmallow, it might be time for a change. And remember, cool is cool when it comes to sleep. A cooler room can [help lower](https://www.sleepadvisor.org/sleeping-in-a-cold-room/) your body temperature and promote better sleep. ### 4\. Control the Light Ever tried to sleep with the lights on? Not fun, right? Controlling light in your bedroom is essential. Use curtains, blinds, or a sleep mask to block out unwanted light. And don’t forget about those pesky electronic devices. As we mentioned, their blue light can mess with your sleep, so it’s best to say goodnight to them an hour or so before bedtime. More on that later. ### 5\. Switch Up Your Sleeping Position ![Switch up your sleeping position](https://cdn.shopify.com/s/files/1/0698/7251/7367/files/switch-up-your-sleeping-position_2021-06.png) Whether you’re [sleeping on your stomach](https://casper.com/blogs/article/stomach-sleeper/), back, or side, it can be tough to switch from what you’re comfortable with. If you’re struggling to fall asleep, you might want to consider testing out a different sleeping position. While over [55%](https://pubmed.ncbi.nlm.nih.gov/29138608/) of people sleep on their sides and 38% [sleep on their backs](https://casper.com/blogs/article/how-to-sleep-on-your-back/), only 7% of the population are [stomach sleepers](https://casper.com/blogs/article/stomach-sleeper/). While there’s no one-size-fits-all sleeping position, you can set yourself up for success by making sure you have the right [type of pillow](https://casper.com/blogs/article/different-types-of-pillows/) for your sleeping position. ### 6\. Sleep Solo While it can be tempting to cuddle with your furry friend, a sleep study from the [Mayo Clinic](https://www.mayoclinicproceedings.org/article/S0025-6196$17$30486-X/fulltext) showed that owners wake up more throughout the night when sleeping with their pets. Instead, try snuggling with your pet up until bedtime, then have them switch to their own [dog bed](https://casper.com/dog-beds/) so you can catch some peaceful Zs. ### 7\. Do Calming Yoga If you’re tossing and turning, it may lead to feelings of restlessness. A great way to counteract this is by doing some calming [yoga for sleep](https://casper.com/learn/yoga-for-sleep/) to reset your mind and calm your body. A recent sleep [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6781703/) found that both resistance exercise and stretching before bed led to significant improvements in chronic insomnia patients — and doing yoga before bed doesn’t mean you need to be a human pretzel. A simple five-minute yoga session with low-intensity positions like child’s pose (Balasana) might just be the thing you need to relax and relieve tension so you can doze peacefully. ### 8\. Try Practicing Mindfulness & Meditation Mindfulness exercises can help you focus on muscle relaxation and push intruding thoughts from your mind when you can’t fall asleep. Practicing mindfulness has been found to have [health benefits](https://newsinhealth.nih.gov/2012/01/mindfulness-matters) such as reducing anxiety, helping manage stress, and increasing your ability to relax. You can practice mindfulness at any time of day, but spending a few minutes before bed can help put you in the mood when you’re tired but can’t sleep. Here are some prompts to help you practice mindfulness: 1. Focus on your breathing — is it even and slow or quick and irregular? 2. Turn your attention to your fingers and toes — are they relaxed? 3. Hone into your hearing — is there white noise or is it silent? Meditation is not just for monks in the mountains. It’s a powerful tool that can help reduce anxiety and improve sleep. The key is focusing on the present moment and letting go of the day’s worries. It might take a bit of practice, but the payoff is worth it. ### 9\. Relax Your Muscles If you’re [trying to fall asleep](https://casper.com/blogs/article/how-to-fall-asleep-fast/) to no avail, you might want to give muscle relaxation methods a shot. Studies have shown that these physical relaxation techniques can help [improve the quality of your sleep](https://www.ncbi.nlm.nih.gov/books/NBK279320/). One popular muscle relaxation technique is the military method, which involves lying down on your bed and slowly relaxing the muscles in your body, starting with your face and working down to your toes. Here’s how to perform the military method when you’re tired but can’t sleep: 1. Lie down in your bed and release tension from your body. 2. Start by tensing the muscles in your face then allowing them to relax, and work slowly down your body until you reach your toes. 3. Once your whole body feels at ease, start to take deep, calming breaths. 4. Push all thoughts from your head for 10 seconds. If you feel thoughts intruding, try to focus on a simple scenario like a peaceful lake or open prairie. 5. Allow yourself to lie in bed with your mind, body, and breath in a relaxed state. Another popular muscle relaxation technique is [progressive muscle relaxation](https://www.webmd.com/sleep-disorders/muscle-relaxation-for-stress-insomnia) (PMR). PMR involves gradually tensing and releasing muscles throughout your body in sync with controlled breathing. It’s like giving your body a gentle reminder that it’s time to relax and drift off to dreamland. ### 10\. Go Commando ![Go commando](https://cdn.shopify.com/s/files/1/0698/7251/7367/files/go-commando.png) Yes, you read that right. Sleeping in the nude may actually be beneficial for your health — and according to [people who sleep nude](https://casper.com/blogs/article/benefits-of-sleeping-naked/), most say they do so for comfort. Sleeping naked can help you regulate your body temperature to get closer to that ideal number of 60 to 67 degrees Fahrenheit, and can actually be a [biological cue](https://sleep.org/articles/does-your-body-temperature-change-while-you-sleep/) to tell your body that it’s time for sleep. So if you wake up in the middle of the night and stay awake, one potential answer to [how to fall back asleep](https://casper.com/blogs/article/how-to-fall-back-asleep/) is to sleep in the nude. ### 11\. Do a Body Scan A great way to relax your body is by doing a self-body scan. Although a body scan might sound like an intimidating test at a hospital, it’s actually a super easy test you can do from the comfort of your own [sheets](https://casper.com/bedding/sheets/). Like the military method, this type of relaxation technique has been shown to [improve sleep quality](https://www.ncbi.nlm.nih.gov/books/NBK279320/). To do a body scan, you’ll just want to focus on relaxing one section of your body at a time, until you feel relaxed from head to toe. A body scan is unique because it takes around 10 to 20 minutes, meaning you have ample time to tune in to yourself and slowly relax each muscle. Here’s how to do a body scan when you can’t sleep: 1. Lie down in bed. 2. Starting at the top of your head, focus all your energy on a single part of your body until it feels truly relaxed. 3. Slowly move down your body, beginning with muscles in the face and neck. 4. Move down through each arm, and back up through your torso and down your stomach. 5. Slowly relax each leg, working your way down to your toes. 6. After approximately 10 to 20 minutes, check in with yourself to see if you notice any lingering tension. ### 12\. Try Journaling If your mind racing is keeping you up at night, journaling can be a good activity for when you’re tired but can’t sleep. A [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) showed that journaling about your to-do list before bed can help you fall asleep significantly faster. Next time you’re up counting sheep, consider spending five minutes writing down a specific to-do list for the next few days and see if it helps you catch some Zs. ### 13\. Focus On Your Breathing Ever heard the phrase, “Just breathe”? It’s not just a cliché. If you’re having trouble sleeping at night, you might want to turn inward and try focusing on your breathing. One way to do this is with controlled breathing methods — or a series of slow, deep breaths that can help you feel calm. [Dr. Andrew Weil](https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/), Clinical Professor of Medicine at the University of Arizona, suggests using the 4-7-8 method, which uses your breath to help distract you from sleep anxiety. Here’s how to practice the 4-7-8 method when you can’t sleep: 1. Slowly exhale all of your breath until your lungs are completely empty. 2. Breath in through your nose for four seconds. 3. Hold your breath for seven seconds. 4. Exhale for eight seconds. 5. Repeat this method at least four times. ### 14\. Consider Taking Melatonin Melatonin is a naturally occurring hormone that can help promote feelings of sleepiness. Over-the-counter melatonin sleeping pills are available as a sleep aid for people who have trouble falling (and staying) asleep. Melatonin is produced in the pineal gland of your brain, which transforms [serotonin into melatonin](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5405617/#:~:text=Melatonin%20is%20mainly%20synthesized%20by,-hydroxytryptophan%20decarboxylase\)%20in%20serotonin.) based on your internal body clock. When melatonin levels rise in your body, your blood pressure and body temperature can lower, helping put you in the mood for sleep. Different factors can affect how long it takes for melatonin sleeping pills to work, such as your age, caffeine intake, light exposure, body size, and tobacco use. Whether you prefer to listen to sounds of a calming stream, heavy rainfall, or the air conditioner, soft ambient noises have been shown to [improve sleep quality](https://www.ncbi.nlm.nih.gov/pubmed/27354974) and help people fall asleep up to [38% faster](https://www.ncbi.nlm.nih.gov/pubmed/29312136). But sleep medication should be your very last resort, as you may not want to become reliant on it. ### 15\. Put Your Phone Across the Room Out of all the sleep habits, this is one you should strictly adhere to. Scrolling social media before bed has become a commonplace habit for most of us — in fact, [9 out of 10](https://jcsm.aasm.org/doi/full/10.5664/jcsm.3272) Americans actually use technology devices before bed. However, using tech before sleeping has been shown to negatively impact sleep quality and may even lead to sleep deprivation. This is partially because of the blue and bright light emitted by screens, which is designed to keep you feeling awake and alert. If you’re guilty of grabbing your phone after a few minutes of tossing and turning (no judgment), you might want to consider switching off the screen and placing your phone across the room so it’s harder to reach for at night. ### 16\. Listen to Ambient Noise ![Listen to ambient noise](https://cdn.shopify.com/s/files/1/0698/7251/7367/files/listen-to-ambient-noise.png) Different ambient noises, like white, pink, or brown noise, [can be helpful](https://www.webmd.com/sleep-disorders/pink-noise-sleep) to ease sleep troubles. While white noise is often associated with sleep sounds, there are other types of noise that can be great for helping you get a better night’s sleep. - White noise: White noise encompasses all sound frequencies, creating a humming sound. Examples of white noise include a fan, TV static, air conditioner, or air purifier. - Pink noise: Pink noise has a deeper sound frequency than white noise. Common pink noise examples include rainfall, wind, and rustling leaves. - Brown noise: Brown noise is an even deeper frequency than pink or white noise. Brown noise examples include waterfalls and thunder. ## Big Picture Tips To Fall Asleep Easily If you’ve been struggling to fall asleep consistently, you might want to implement these sleep tips throughout your day to set yourself up for a cozy night of disrupted sleep. ### 17\. Practice Sleep Hygiene [Sleep hygiene](https://casper.com/blogs/article/what-is-sleep-hygiene/) refers to good behavioral and environmental habits that can lead to a better night’s sleep. The idea behind sleep hygiene is that, by practicing good sleep habits during the day and at night, you can set yourself up for success and better sleep. Some easy ways to implement good sleep hygiene include: - Avoid stimulants before bed: Stimulants like caffeine and alcohol can [negatively impact your sleep quality](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666864/) and lead to more sleep disturbances during the night. - Reserve your bedroom for sleep and intimacy: Spending too much time during the day in your bedroom can cause you to associate those other activities with your sleeping space. To prevent this, implement a sleep- and intimacy-only rule in your bedroom. - Optimize your bedroom layout: To make your bedroom feel like your personal oasis rather than a sleepless night chamber, you’ll want to make sure that your room is optimized for sleep. One of the best ways to do so is to ensure your [mattress is the right size](https://casper.com/mattress-size-comparison-guide/) for your room. For example, a [king size memory foam mattress](https://casper.com/mattresses/king/) would feel too small in a 10-by10 room but would look completely at home in a primary bedroom. As a side note, a [mattress that’s too firm](https://casper.com/blogs/article/how-to-make-a-mattress-softer/) might be the underlying cause of your sleeplessness. Think of ways to soften it to help you sleep better. ### 18\. Kick the Afternoon Caffeine Although coffee is typically thought of as a morning beverage, many people grab another cup of joe for an afternoon pick-me-up. However, coffee can stay in your system for [up to 10 hours](http://casper.com/blog/why-does-coffee-make-me-sleepy/) — meaning that 2 p.m. caffeine kick might be keeping you up past midnight. If you’re used to two or more caffeinated beverages each day, consider swapping your typical afternoon drink for a decaf version instead. ### 19\. Exercise Earlier in the Day Although a nighttime sweat can increase the amount of deep sleep you get, working out [releases endorphins](https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep) — the “happy hormone” that can sometimes keep you up. According to [Charlene Gamaldo, M.D.](http://www.hopkinsmedicine.org/profiles/results/directory/profile/0019244/charlene-gamaldo), medical director of Johns Hopkins Center for Sleep, exercise can also raise your core body temperature, signaling to your body that it’s time to be awake. To minimize the unintended consequences of a late-night workout, try to end your exercise at least one to two hours before you plan to hit the hay. ### 20\. Limit Your Naps For nearly [one-third of American adults](https://www.pewsocialtrends.org/2009/07/29/nap-time/), napping is a common activity. But while some [power naps](https://casper.com/blogs/article/power-nap/) can help you feel rejuvenated and ready to take on the day, consistent napping may inhibit your natural circadian rhythm and cause you to feel more alert at night. Studies have shown that quick [five-minute naps](https://pubmed.ncbi.nlm.nih.gov/16796222/) are too short to allow you to recharge, but naps that pass the [30-minute mark](https://pubmed.ncbi.nlm.nih.gov/26715234/) can cause people to feel groggy after waking up. Try to keep your naps in the sweet spot of around 20 minutes, so you wake up feeling refreshed rather than groggy. ### 21\. Create a Better Environment for Good Sleep ![Create a better environment for sleep](https://cdn.shopify.com/s/files/1/0698/7251/7367/files/create-a-better-environment-for-sleep.png) Creating a sleep-friendly environment to build good [sleep hygiene](https://casper.com/blogs/article/what-is-sleep-hygiene/) starts from the ground up. Just like you want your workspace to foster creativity and your workout area to get you pumped, you want your sleep space to feel calm, relaxed, and cozy. Creating an environment that’s conducive to sleep is individual, and can encompass everything from picking the [best bedroom colors for sleep](https://casper.com/blogs/article/the-10-best-worst-bedroom-colors-for-sleep/) to putting the right [plants in your bedroom](https://casper.com/blogs/article/plants-in-the-bedroom/). [Studies](https://journals.sagepub.com/doi/10.1177/1420326X09358031) have shown that optimizing your sleep environment by controlling room temperature, humidity, light, and noise levels can increase your quality of sleep. ### 22\. Follow a Consistent Sleep Schedule While your [sleep schedule](https://casper.com/blogs/article/fix-sleep-schedule/) can sometimes be unpredictable, keeping a general sleep cycle can help you feel more productive and focused and help you develop a fixed sleep pattern. This is because your body runs on a [circadian rhythm](https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx), an internal clock that naturally tells you when to wake up and go to bed. However, if you’re used to an inconsistent sleep schedule, you should aim to slowly adjust your routine towards a consistent sleep schedule in around 15-minute increments each night. For example, if you normally go to bed at 2 a.m. and wake up at 10 a.m (hey, we’ve all been there), you should start by sleeping at 1:45 a.m, then 1:30 a.m, and so on, until you reach your desired bedtime. ### 23\. Talk to a Sleep Specialist If you’re struggling with sleep issues, it might be time to go see a sleep specialist about your sleep problem. [Sleep specialists](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6732697/) are trained to evaluate you to look for deeper conditions like a sleep disorder, and can provide you with more in-depth information that’s specific to your personal needs. Being tired but unable to sleep is an extremely frustrating situation. While you’re up restless at night, it can feel even more difficult to [wake up](https://casper.com/blogs/article/wake-yourself-up/) the next morning. Whether it’s a one-time thing or you’re consistently up counting sheep, we hope this guide can help you figure out what to do when you can’t sleep, and give you some tips for how to fall asleep. ## Fall Into a Deep Sleep with Casper In the grand scheme of things, sleep is more than just a fleeting luxury, but an absolute necessity for our overall well-being. So, whether it’s a minor bout of insomnia or a prolonged struggle, remember to take heart! Turn the tables on your sleeplessness by employing these tips and tricks with an open mind. Make your bed a haven of comfort, cultivate mindful habits, and always aim to set the stage for a sound night’s rest. With time and patience, you’ll find that elusive ticket to dreamland and never look back. Trust us, there’s a silver lining in every sleepless night; it’s just a matter of finding what works best for you. Ready to turn out the lights? Check out our collection of drool-worthy [memory foam mattresses](https://casper.com/mattresses/) and buttery soft [bed sheets](https://casper.com/bedding/sheets/) for the type of sleep that dreams are made of. Disclaimer: This article is for general information only and is not intended to be medical advice. Consult your physician before taking any supplements, beginning any diet or fitness plan, or adopting any treatment for a health problem. Sources: 1. Breus, Ph.D, Michael. 2022. “How to Sleep When It’s Hot Outside.” Sleep Doctor. December 13, 2022. <https://sleep.org/articles/does-your-body-temperature-change-while-you-sleep/> 2. Breus, Dr Michael, and Dr Michael Breus. 2022. “How Sleeping with Lights on Can Ruin Your Health.” The Sleep Doctor. June 16, 2022. <https://thesleepdoctor.com/sleep-environment/light-and-sleep/> 3. Brooks, Amber, and Leon Lack. 2006. “A Brief Afternoon Nap Following Nocturnal Sleep Restriction: Which Nap Duration Is Most Recuperative?” Sleep 29 (6): 831–40. <https://doi.org/10.1093/sleep/29.6.831> 4. “Charlene Gamaldo, M.D., Professor of Neurology.” n.d. Johns Hopkins Medicine. Accessed July 28, 2023. <http://www.hopkinsmedicine.org/profiles/results/directory/profile/0019244/charlene-gamaldo> 5. Conrad, Melissa. 2005. “Progressive Muscle Relaxation for Stress and Insomnia.” WebMD. WebMD. May 23, 2005. <https://www.webmd.com/sleep-disorders/muscle-relaxation-for-stress-insomnia> 6. D’Aurea, Carolina V.R., Dalva Poyares, Giselle S. Passos, Marcos G. Santana, Shawn D. Youngstedt, Altay A. Souza, Juliana Bicudo, Sergio Tufik, and Marco T. de Mello. 2019. “Effects of Resistance Exercise Training and Stretching on Chronic Insomnia.” Brazilian Journal of Psychiatry 41 (1): 51–57. <https://doi.org/10.1590/1516-4446-2018-0030> 7. 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Oliveira Marques, Ali Azabarzin, and David Andrew Wellman. 2017. “Broadband Sound Administration Improves Sleep Onset Latency in Healthy Subjects in a Model of Transient Insomnia.” Frontiers in Neurology 8 (December). <https://doi.org/10.3389/fneur.2017.00718> 16. “Michael Perlis, PhD \\| Behavioral Sleep Medicine Program \\| Perelman School of Medicine at the University of Pennsylvania.” n.d. Www.med.upenn.edu. Accessed July 28, 2023. <https://www.med.upenn.edu/bsm/faculty_perlis.html> 17. Mindfulness Matters. 2017. “Mindfulness Matters.” NIH News in Health. June 28, 2017. <https://newsinhealth.nih.gov/2012/01/mindfulness-matters> 18. National Institute of General Medical Sciences. 2020. “Circadian Rhythms.” Www.nigms.nih.gov. National Institute of General Medical Sciences. 2020. <https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx> 19. Newsom, Rob. 2022. “Sleep & Job Performance: Can Sleep Deprivation Hurt Your Work?” Sleep Foundation. 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