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We've been providing trusted health information for 30 years. Learn More](https://kidshealth.org/en/parents/celebrating-30-years.html) - [Teens Home](https://kidshealth.org/en/teens/) - [Sitio para adolescentes](https://kidshealth.org/es/teens/) - [All Categories](https://kidshealth.org/en/teens/all-categories.html) - [All Wellness Centers](https://kidshealth.org/en/teens/centers/center.html) - [KidsHealth](https://kidshealth.org/) - [For Teens](https://kidshealth.org/en/teens/) - What Should I Do If I Can't Sleep? # What Should I Do If I Can't Sleep? en español: [¿Qué puedo hacer si no consigo conciliar el sueño?](https://kidshealth.org/es/teens/sleepless.html) Medically reviewed by: [Mary L. Gavin, MDThis link opens in a new tab](https://www.nemours.org/about/kidshealth-medical-editors.html) [Learn About Primary Care Pediatrics at Nemours Children's HealthThis link opens in a new tab](https://www.nemours.org/locations/primary-care.html) - [Listen](https://app-na.readspeaker.com/cgi-bin/rsent?customerid=5202&lang=en_us&readid=khcontent_article&url=kidshealth.org/en/teens/sleepless.html "Listen to this page using ReadSpeaker") Play Stop Volume [mp3](https://app-na.readspeaker.com/cgi-bin/rsent?customerid=5202&lang=en_us&readid=khcontent_article&url=kidshealth.org/en/teens/sleepless.html&audiofilename=KidsHealth_&save=1 "mp3") Settings Close Player - Larger text size Large text size Regular text size - [Print]() #### What Should I Do When I Can't Fall Asleep? If you find yourself lying awake in bed, you may need a sleep reboot. Try this: - **Try to take your mind off any racing thoughts.** Picture a relaxing scene that involves sleep and build that scene in your mind. So, let's say your scene has you lying in a beach hammock under the stars. Imagine what the waves sound like. Are there other sounds, like palm trees rustling? What sensations do you feel (like the hammock swaying, or maybe a warm breeze blowing)? Is anyone else there with you? Focus completely on this scene for a while. - **Get up for a short time.** If you’ve been lying awake for a while, get out of bed and do something relaxing that might make you feel drowsy — like reading, listening to quiet music, using a meditation or sleep app, or doing gentle yoga. Keep the lights low and go back to bed after 20 or 30 minutes (or sooner if you start feeling sleepy). - **Avoid technology, like phones, computers, or TV.** Brightly lit screens can trick your brain into thinking it's time to wake up. And anything that stimulates your brain — from texting to video games — also can kick your body into wake-up mode. If you regularly have trouble falling asleep, work on training your body to wind down and relax with a pre-sleep routine each night. This could mean taking a shower, reading, or listening to quiet music. Set other good sleep habits will make it easier to fall asleep at night, like: - going to bed at the same time each night and waking up around the same time in the morning (even on weekends) - shutting down technology - keeping your room cool and dark Being active during the day can help you sleep better, as long as you don’t exercise too close to your bedtime. Caffeine will keep you lying awake at night so avoid coffee, tea, energy drinks and anything with caffeine in it for several hours before bed. It can help to treat sleep like any other goal: Build a plan that helps you focus on it and get the results you want\! **Medically reviewed by:** [Mary L. Gavin, MDThis link opens in a new tab](https://www.nemours.org/about/kidshealth-medical-editors.html) Date reviewed: June 2020 ## More on this topic for: - Teens ## More on this topic For Teens - [Can Lack of Sleep Stunt Your Growth?](https://kidshealth.org/en/teens/sleep-growth.html) - [Common Sleep Problems](https://kidshealth.org/en/teens/sleep.html) - [How Much Sleep Do I Need?](https://kidshealth.org/en/teens/how-much-sleep.html) - [5 Ideas for Better Sleep](https://kidshealth.org/en/teens/tips-sleep.html) - [Technology: 5 Ways To Reboot Yourself](https://kidshealth.org/en/teens/reboot.html) - [Is it OK to Sleep Less on Weekdays and More on Weekends?](https://kidshealth.org/en/teens/sleeping-in.html) View more Share: - Share to Facebook - Share to Twitter - Share to Pinterest ## RELATED CATEGORY - [Sleep](https://kidshealth.org/en/teens/expert/sleep.html) /content/kidshealth/misc/medicalcodes/teens/articles/sleepless ##### Who We Are - [About Us](https://kidshealth.org/en/teens/about.html) ##### Working With Us - [Partners](https://kidshealth.org/en/parents/partners.html) - [Editorial Policy](https://kidshealth.org/en/teens/editorial-policy.html) - [Permissions Guidelines](https://kidshealth.org/en/parents/permissions-guidelines.html) - [Media Requests This link opens in a new tab](https://nemours.mediaroom.com/journalist-resources) - [Contact Us](https://kidshealth.org/en/teens/general-information/contact-us) ##### Legal & Privacy - [Privacy Policy & Terms of Use](https://kidshealth.org/en/teens/policy.html) - [Notice of Nondiscrimination](https://kidshealth.org/en/parents/nondiscrimination.html) ##### All Categories - [For Parents](https://kidshealth.org/en/parents/all-categories.html) - [For Kids](https://kidshealth.org/en/kids/all-categories.html) - [For Teens](https://kidshealth.org/en/teens/all-categories.html) ##### Wellness Centers - [For Parents](https://kidshealth.org/en/parents/centers/center.html) - [For Kids](https://kidshealth.org/en/kids/centers/center.html) - [For Teens](https://kidshealth.org/en/teens/centers/center.html) - [](https://www.facebook.com/nemourskidshealth/) - [](https://x.com/nemours) - [](https://www.youtube.com/@NemoursKidsHealth) [](https://www.nemours.org/?external_id=RE2350803010600) Note: All information on Nemours KidsHealth® is for educational purposes only. 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#### What Should I Do When I Can't Fall Asleep? If you find yourself lying awake in bed, you may need a sleep reboot. Try this: - **Try to take your mind off any racing thoughts.** Picture a relaxing scene that involves sleep and build that scene in your mind. So, let's say your scene has you lying in a beach hammock under the stars. Imagine what the waves sound like. Are there other sounds, like palm trees rustling? What sensations do you feel (like the hammock swaying, or maybe a warm breeze blowing)? Is anyone else there with you? Focus completely on this scene for a while. - **Get up for a short time.** If you’ve been lying awake for a while, get out of bed and do something relaxing that might make you feel drowsy — like reading, listening to quiet music, using a meditation or sleep app, or doing gentle yoga. Keep the lights low and go back to bed after 20 or 30 minutes (or sooner if you start feeling sleepy). - **Avoid technology, like phones, computers, or TV.** Brightly lit screens can trick your brain into thinking it's time to wake up. And anything that stimulates your brain — from texting to video games — also can kick your body into wake-up mode. If you regularly have trouble falling asleep, work on training your body to wind down and relax with a pre-sleep routine each night. This could mean taking a shower, reading, or listening to quiet music. Set other good sleep habits will make it easier to fall asleep at night, like: - going to bed at the same time each night and waking up around the same time in the morning (even on weekends) - shutting down technology - keeping your room cool and dark Being active during the day can help you sleep better, as long as you don’t exercise too close to your bedtime. Caffeine will keep you lying awake at night so avoid coffee, tea, energy drinks and anything with caffeine in it for several hours before bed. It can help to treat sleep like any other goal: Build a plan that helps you focus on it and get the results you want\! Date reviewed: June 2020