🕷️ Crawler Inspector

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Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 95 (from laksa171)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa095.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://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep","crawl_time":1776031692,"first_indexed_time":1549507946,"http_code":200,"src_unparsed":"org,sleepfoundation!www,\/insomnia\/treatment\/what-do-when-you-cant-sleep s443","src_root_hash":"1916647574837971495","history_drop_reason":null,"meta_title":"What to Do When You Can't Sleep","meta_descriptions":["Can’t sleep? We offer tested tips and relaxation exercises to calm your mind and help you get the sleep you need."],"attrs_boilerpipe_text":"Skip to content\nAt a Glance\nUnderstanding what’s behind your sleepless nights is the first step toward better rest, and many causes of insomnia are manageable with the right techniques, including:\nControlled breathing\nBody scan meditation\nProgressive muscle relaxation\nImagery\nThe military method\n4-7-8 breathing exercise\nPlaying a word game\nAutogenic training\nReading a book\nNearly everyone is familiar with that seemingly inescapable feeling of being awake in the middle of the night, with everything quiet — except for your brain. According to data from roughly 160,000 Sleep Foundation profiles, more than 80% have difficulty falling asleep at least some of the time and 37% say they frequently have difficulty falling asleep.\nInsomnia\nis one of the most common sleep disorders, and it often has more than one cause. Stress and anxiety are leading culprits, as a racing mind can make it hard to unwind at night. Poor sleep habits, like using screens before bed or having an inconsistent sleep schedule, can also disrupt your internal clock and make falling asleep harder.\nLifestyle choices, such as drinking caffeine late in the day or consuming alcohol before bed, can interfere with sleep cycles as well. Sometimes, difficulty sleeping is a symptom of an underlying health condition, such as depression, chronic pain, acid reflux, or a sleep disorder like sleep apnea or\nrestless legs syndrome\n.\nStruggling to fall asleep\n—or stay asleep—can leave you frustrated and drained. But before you reach for a sleep aid, consider trying one of these evidence-backed techniques. From progressive muscle relaxation and deep breathing to guided imagery, mindfulness meditation, and more, these approaches are simple, safe, and easy to try at home—even in the middle of the night.\n1. Controlled Breathing\nSlow, deep breathing can bring your body into a state of relaxation. Repeat this exercise several times, until you feel ready to sleep or to transition into another relaxation ritual.\nPlace one hand on your stomach and the other on your chest.\nInhale slowly, directing your breath deep into your belly. The hand on your stomach should gradually rise, while the one on your chest should have little to no movement.\nExhale gently, allowing the hand on your stomach to gradually fall.\n2. Body Scan Meditation\nMany people use\nmeditation\nto invite calm and to promote mental and physical well-being. Body scans are a\ntype of meditation\nthat involve directing attention to different areas of the body without judging the sensations that arise.\nLie in bed face up with your hands at your side.\nSpend a few moments practicing controlled breathing.\nDirect your attention to sensations in your feet without labeling them as good or bad.\nBreathe deeply and imagine the breath traveling all the way to your feet. As you exhale, let your feet dissolve from your awareness, and direct your attention to your ankles and calves.\nMove your attention progressively upward until you reach the head.\nFinish the practice by becoming aware of your body as a whole and breathing deeply.\n3. Progressive Muscle Relaxation\nProgressive muscle relaxation (PMR) is a technique that involves deliberately tensing and relaxing particular muscle groups, which can help you\nrecognize and release tension\nin the body.\nSit or lie in a comfortable position and become aware of your breath.\nAs you slowly breathe in, clench your fists, noticing sensations that accompany tightening your muscles.\nGently exhale, relaxing your hands. Notice tension draining out of your muscles.\nRepeat this process, tensing as you inhale and releasing as you exhale, for muscle groups throughout your body.\n4. Imagery\nImagery—also sometimes called visualization—is a technique that involves\nimagining peaceful or comforting scenes\nthat encourage the body to relax. You can practice visualization on your own or you can access guided imagery exercises online or through apps.\nFind a comfortable position and close your eyes. Practice controlled breathing for a few moments.\nImagine yourself in a scene that feels calming and relaxing, such as on a beach.\nPicture as many pleasant details as you can, taking note of feelings of relaxation in your body.\n5. The Military Method\nNeed to fall asleep anywhere, anytime? The military sleep method might be perfect for you. This method was designed to help service members fall asleep in tense or difficult situations by teaching them to quickly relax their body and mind.\nRelax our face, moving from your forehead to your jaw.\nRelease any tension in your shoulders and arms, allowing them to rest at your sides.\nTake a slow, deep breath and then gradually exhale.\nRelax your legs, beginning with the hips and thighs and working your way to the tips of your toes.\nWith your eyes closed, imagine a peaceful scene. If you get distracted, repeat a simple phrase in your mind, like “be still.”\n6. 4-7-8 Breathing Exercise\nThe 4-7-8 breathing technique was created to\ncalm the nervous system and promote relaxation.\nThis method of breathing control involves establishing a pattern of inhaling, holding breath, and exhaling in a specific ratio.\nClose your eyes and place the tip of your tongue on the roof of your mouth, just behind your teeth. Keep your tongue in this position for the whole exercise.\nClose your mouth and breathe in through your nose as you count to four in your mind.\nHold your breath, and count to seven.\nOpen your mouth and exhale as you count to eight. Allow the breath to make a whooshing sound as it leaves your body.\nRepeat steps two through four three more times, making sure that your breathing pattern follows the 4-7-8 ratio.\n7. Playing a Word Game\nPlaying a word game can help you relax by keeping stressful thoughts at bay. Games that engage you in repetitive, monotonous tasks are also likely to make you feel sleepy. A cognitive scientist named\nLuc Beaudoin\ndeveloped the following word game to help people sleep.\nPick a neutral word of five or more letters. Choose a word without repeating letters, such as dream.\nThink of as many words as you can that begin with the first letter of your chosen word. For the word dream, you might list the words dog, duck, donut, or dimples.\nVisualize each word you come up with.\nRepeat this process for each letter in the word.\nIf you feel sleepy before finishing the game, allow yourself to fall asleep.\n8. Autogenic Training\nAutogenic training is a relaxation technique that uses self-hypnosis to\npromote sleep.\nIt involves repeating phrases that focus awareness on relaxing sensations in different areas of the body. \nTo practice, lie in bed with your eyes closed and recite sets of six to 10 phrases for each of the following sensations: \n“Warmth in the arms and legs”\n“Heaviness in the arms and legs”\n“A slow, steady heartbeat”\n“Slow, calm, regular breathing”\n“Softness and warmth in the belly”\n“A cool forehead”\nWith each progressive set, retain some phrases from the previous sets and introduce new ones. Here are example first and final sets.\nFirst set:\nFinal set:\nMy left foot is warm. (x 3)\nMy right foot is warm. (x 3)\nBoth of my legs are warm. (x 3)\nMy feet and legs are warm. (x 3)\nMy right hand is warm. (x 3)\nMy left hand is warm. (x 3)\nBoth of my arms are warm. (x 3)\nMy hands and arms are warm. (x 3)\nMy arms and legs are warm and heavy. (x3)\nMy heartbeat is slow and steady. (x3)\nMy breathing is calm and regular. (x3)\nMy belly is warm and relaxed. (x3)\nMy forehead is cool. (x3)\nMy body is at peace. (x3)\n9. Reading a Book\nReading a physical book before bed can be a simple, calming way to quiet your mind and ease into sleep. Unlike screens, which\nemit blue light\nthat can interfere with melatonin production, printed books offer a screen-free wind-down routine that helps signal to your body it’s time to rest.\nChoose something light or familiar—nothing too thrilling or emotionally intense—to avoid getting too stimulated. Even 15 to 20 minutes of reading can create a relaxing bedtime ritual that shifts your focus away from daily stressors and prepares you for sleep.\nSay Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep,\u2028as well as our comprehensive Better Sleep Guidebook.\nPracticing good sleep hygiene\n—your daily habits and behaviors around rest—can help set the stage for more effective relaxation and better-quality sleep overall. Try incorporating the following strategies into your routine:\nGet natural light early in the day:\nAim for at least 30 minutes of sunlight exposure in the morning to help regulate your circadian rhythm.\nExercise regularly:\nDaily physical activity can help you fall asleep faster and enjoy deeper sleep, just try to finish vigorous workouts a few hours before bed.\nAvoid caffeine in the evening:\nCut off caffeine at least six to eight hours before bedtime, as it can linger in your system and disrupt your sleep.\nLimit alcohol and nicotine:\nThese substances may make you feel drowsy initially but can interfere with sleep quality later in the night.\nKeep naps short and early:\nIf you nap, aim for no more than 20 to 30 minutes and try to do so earlier in the day to avoid interfering with nighttime sleep.\nOptimize your bedroom for sleep:\nMake your\nsleep environment\ncool, dark, and quiet. Choose a\ncomfortable mattress\n, supportive pillows, breathable sheets, and consider blackout curtains or a white noise machine.\nStick to a\nconsistent sleep schedule\n:\nGo to bed and wake up at the same time every day, even on weekends, to support your body’s internal clock.\nCreate a\ncalming bedtime routine\n:\nWind down each night with quiet activities like reading, taking a warm shower or bath, drinking non-caffeinated tea, or listening to soft music or an audiobook.\nPut away electronics:\nAvoid screens and silence notifications at least 30 to 60 minutes before bed to reduce stimulation and blue light exposure.\nGet up if you can’t sleep:\nIf you’re awake for more than 15 minutes, get out of bed and do something calming in another room until you feel sleepy. This helps your brain associate the bed with sleep, not stress.\n“Sleep is not just a nighttime activity. It requires good habits during the day to set you up for success.”\nOccasional sleepless nights are normal, especially during times of stress or schedule disruption. But if you’re consistently struggling to fall asleep, stay asleep, or wake up feeling unrested, it may be time to talk to a healthcare provider.\nConsider seeing a doctor if:\nYou’ve had trouble sleeping at least three nights a week for over a month.\nSleep issues are affecting your mood, energy, focus, or daily functioning.\nYou rely on over-the-counter sleep aids or substances like alcohol to fall asleep.\nYou snore loudly, gasp for air during sleep, or suspect a sleep disorder like\nsleep apnea\n.\nYou’ve tried improving your sleep hygiene but still feel exhausted during the day.\nA doctor can help identify any underlying issues, such as insomnia, anxiety, depression, or a sleep-related breathing disorder, and work with you to develop an effective treatment plan. Sleep is a vital part of your overall health—don’t hesitate to seek help if you’re not getting the rest you need.\nDiagnosis and Treatment for Insomnia\nIf a doctor suspects you have insomnia, they’ll likely begin by asking about your sleep habits, lifestyle, and overall health. You may be asked to keep a\nsleep diary\nor complete a questionnaire about your sleep patterns. In some cases, your provider might recommend a\nsleep study\nto rule out other health conditions, like sleep apnea or restless legs syndrome.\nTreatment for insomnia often starts with\ncognitive behavioral therapy for insomnia\n(CBT-I)—a proven, first-line approach that helps change unhelpful thoughts and behaviors around sleep. CBT-I can teach you techniques to relax, manage anxiety about sleep, and build a healthier sleep routine.\nIf needed, a doctor may also discuss short-term use of sleep medications, though these are generally considered a secondary option. Lifestyle adjustments—like improving sleep hygiene, managing stress, and addressing underlying health issues—are also key to restoring better sleep.\nStill have questions? Ask our community!\nJoin our\nSleep Care Community\n— a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\nWritten By\nLucy Bryan,\nContributing Writer\nLucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University.\nMedically Reviewed by\nAbhinav Singh, MD, MPH, FAASM,\nSleep Medicine Physician\nMD\nDr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation.\r\n\r\nDr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education.\nLearn more about our Editorial Team\nReferences\n6 Sources\nMirgain, S. (2016 September). A Body Scan Script. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs.\nhttps:\/\/www.va.gov\/WHOLEHEALTHLIBRARY\/docs\/Script-Body-Scan.pdf\nMirgain, S. & Singles, J. (2023). Progressive Muscle Relaxation. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs.\nhttps:\/\/www.va.gov\/WHOLEHEALTHLIBRARY\/docs\/Progressive-Muscle-Relaxation.pdf\nU.S. Department of Veterans Affairs. (2015, September). Relaxation Exercise: Visualization. Veterans Employment Toolkit.\nhttps:\/\/www.va.gov\/vetsinworkplace\/docs\/em_eap_exercise_visualizing.asp\nWeil, A. (2022, February). Three Breathing Exercises and Techniques. DrWeil.\nhttps:\/\/www.drweil.com\/videos-features\/videos\/breathing-exercises-4-7-8-breath\/\nCBC News. (2017, May). B.C. professor’s sleep trick gets attention from Oprah, Forbes, Guardian.\nhttps:\/\/www.cbc.ca\/news\/canada\/british-columbia\/sfu-sleep-trick-luc-beaudoin-1.4092294\nIlkevitch, A. (2020, June). Autogenic Training. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs.\nhttps:\/\/www.va.gov\/WHOLEHEALTH\/veteran-handouts\/docs\/AutogenicTraining-508Final-9-5-2018.pdf\nLearn More About Insomnia","attrs_markdown":"[Skip to content](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#post_content)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)](https:\/\/www.sleepfoundation.org\/)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\nSLEEP PRODUCTS\n\n- Mattresses\n  Mattresses\n  \n  - [All Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - [Best Mattress of 2026](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - Best of\n    - [Best Mattress for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)\n    - 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[Best Mattress for Heavy People](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-heavy-sleepers)\n    - MATERIAL\n      - [Best Memory Foam Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-memory-foam-mattress)\n      - [Best Latex Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-latex-mattress)\n      - [Best Innerspring Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-innerspring-mattress)\n      - [Best Hybrid Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-hybrid-mattress)\n    - COMFORT\n      - [Best Cooling Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cooling-mattress)\n      - [Best Firm Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-firm-mattress)\n      - [Best Organic Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-organic-mattresses)\n      - [Most Comfortable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/most-comfortable-mattresses)\n    - OTHER\n      - [Best Mattress in a Box](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-in-a-box)\n      - [Best Affordable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cheap-mattress)\n      - [Best King Size Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-king-mattress)\n      - [Best Mattress for Kids](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-kids)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - Reviews\n    - POPULAR BRANDS\n      - [Casper](https:\/\/www.sleepfoundation.org\/mattress-reviews\/casper-mattress-review)\n      - [Saatva](https:\/\/www.sleepfoundation.org\/mattress-reviews\/saatva-mattress-review)\n      - [Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-reviews\/sleep-number-classic-series-mattress-review)\n    - FOAM\n      - [Nectar Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/nectar-mattress-review)\n      - [Bear](https:\/\/www.sleepfoundation.org\/mattress-reviews\/bear-mattress-review)\n      - [Loom & Leaf](https:\/\/www.sleepfoundation.org\/mattress-reviews\/loom-and-leaf-mattress-review)\n      - [Tempur-Pedic](https:\/\/www.sleepfoundation.org\/mattress-reviews\/tempurpedic-adapt-mattress-review)\n    - HYBRID\n      - [Helix Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/helix-mattress-review)\n      - [DreamCloud Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/dreamcloud-mattress-review)\n      - [WinkBed Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/winkbed-mattress-review)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - Compare\n    - MATTRESS MATCH\n      - [Mattress Finder Tool](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)\n      - [Take the Mattress Quiz](https:\/\/www.sleepfoundation.org\/mattress-quiz)\n    - POPULAR BRANDS\n      - [Nectar vs. Casper](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/nectar-vs-casper)\n      - [Tempur-Pedic vs. Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/tempurpedic-vs-sleep-number)\n    - LEARN\n      - [Do You Need a Box Spring?](https:\/\/www.sleepfoundation.org\/mattress-information\/do-you-need-a-box-spring)\n      - [What is Memory Foam?](https:\/\/www.sleepfoundation.org\/mattress-information\/what-is-memory-foam)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - [All Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)\n- Bedding\n  Bedding\n  \n  - [All](https:\/\/www.sleepfoundation.org\/best-bedding)\n  - Pillows & Bedding\n    - PILLOWS\n      - [The Best Pillows of 2026](https:\/\/www.sleepfoundation.org\/best-pillows)\n      - [The Best Pillows for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-side-sleepers)\n      - [The Best Pillows for Neck Pain](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-neck-pain)\n    - SHEETS\n      - [Top-Rated Bed Sheets](https:\/\/www.sleepfoundation.org\/best-sheets)\n      - [Best Cooling Sheets](https:\/\/www.sleepfoundation.org\/best-sheets\/best-cooling-sheets)\n    - BEDDING\n      - [The Best Weighted Blankets of 2026](https:\/\/www.sleepfoundation.org\/best-weighted-blankets)\n      - [The Best Bedding of 2026](https:\/\/www.sleepfoundation.org\/best-bedding)\n      - [The Best Comforters](https:\/\/www.sleepfoundation.org\/best-bedding\/best-comforter)\n    - [![Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/best-bedding\/best-cooling-comforter)\n  - Mattress Toppers & More\n    - MATTRESS TOPPERS\n      - [The Best Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers)\n      - [Best Cooling Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-cooling-mattress-topper)\n      - [Best Memory Foam Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-memory-foam-mattress-topper)\n    - MATTRESS PADS\n      - [Best Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads)\n      - [Cooling Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads\/best-cooling-mattress-pad)\n    - PROTECTORS\n      - [The Best Mattress Protectors of 2026](https:\/\/www.sleepfoundation.org\/best-mattress-protectors)\n      - [Best Full Mattress Encasements](https:\/\/www.sleepfoundation.org\/best-mattress-protectors\/best-mattress-encasements)\n    - [![Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/best-bedding\/best-cooling-comforter)\n  - [All Bedding](https:\/\/www.sleepfoundation.org\/best-bedding)\n- Sleep Solutions\n  Sleep Solutions\n  \n  - [All Solutions](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n  - Get Sleep Tested\n    - AT-HOME TESTING\n      - [Buy an At-Home Sleep Test](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n      - [What's an At-Home Sleep Test?](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)\n    - IN-LAB TESTING\n      - [How Does a Sleep Study Work?](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-does-a-sleep-study-work)\n      - [How Much Does a Sleep Study Cost?](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-much-does-a-sleep-study-cost)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - Sleep Therapy\n    - CPAP\n      - [The Best CPAP Machines](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n      - [Top-Rated CPAP Masks](https:\/\/www.sleepfoundation.org\/best-cpap-mask)\n      - [Need Therapy? Start Here](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n    - ANTI-SNORING\n      - [The Best Anti-Snoring Mouthpieces](https:\/\/www.sleepfoundation.org\/best-anti-snoring-mouthpieces-and-mouthguards)\n      - [Mouth Taping](https:\/\/www.sleepfoundation.org\/snoring\/mouth-taping-for-sleep)\n      - [CPAP Alternatives](https:\/\/www.sleepfoundation.org\/sleep-apnea\/alternatives-to-cpap)\n    - SERVICES & SUPPLEMENTS\n      - [The Best Sleep Apps of 2026](https:\/\/www.sleepfoundation.org\/best-sleep-apps)\n      - [The Best Magnesium Supplements](https:\/\/www.sleepfoundation.org\/magnesium\/best-magnesium-for-sleep)\n      - [Best Sleep Supplements](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - Sleep Environment\n    - SLEEP TECH\n      - [The Best Sleep Trackers We've Tested](https:\/\/www.sleepfoundation.org\/best-sleep-trackers)\n      - [Top-Rated White Noise Machines](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-white-noise-machines)\n    - BED FRAMES\n      - [The Best Adjustable Beds](https:\/\/www.sleepfoundation.org\/best-adjustable-bed)\n      - [Our Favorite Bed Frames](https:\/\/www.sleepfoundation.org\/best-bed-frames)\n    - PERSONAL CARE PRODUCTS\n      - [Blue Light Blocking Glasses](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-blue-light-blocking-glasses)\n      - [Wake-Up Lights](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-wake-up-lights)\n      - [Sleep Masks](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-sleep-masks)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - [All Solutions](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n- Sleep Health\n  Sleep Health\n  \n  - [All Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n  - Sleep Disorders\n    - COMMON DISORDERS\n      - [Insomnia](https:\/\/www.sleepfoundation.org\/insomnia)\n      - [Parasomnias](https:\/\/www.sleepfoundation.org\/parasomnias)\n      - [Excessive Sleepiness](https:\/\/www.sleepfoundation.org\/excessive-sleepiness)\n    - BREATHING-RELATED\n      - [Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea)\n      - [Obstructive Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/obstructive-sleep-apnea)\n      - [Central Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/central-sleep-apnea)\n    - MOVEMENT-RELATED\n      - [Sleepwalking](https:\/\/www.sleepfoundation.org\/parasomnias\/sleepwalking)\n      - [Bruxism](https:\/\/www.sleepfoundation.org\/bruxism)\n      - [Restless Legs Syndrome](https:\/\/www.sleepfoundation.org\/restless-legs-syndrome)\n    - TESTING & TREATMENTS\n      - [CPAP](https:\/\/www.sleepfoundation.org\/cpap)\n      - [Home Sleep Test](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)\n      - [What to Do When You Can't Sleep](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Improve Your Sleep\n    - SLEEP HABITS\n      - [The Ultimate Sleep Improvement Plan](https:\/\/www.sleepfoundation.org\/sleep-habits)\n      - [The 20 Most Proven Sleep Tips](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/healthy-sleep-tips)\n      - [Sleep Hygiene](https:\/\/www.sleepfoundation.org\/sleep-hygiene)\n    - SLEEP AIDS\n      - [Melatonin](https:\/\/www.sleepfoundation.org\/melatonin)\n      - [Magnesium](https:\/\/www.sleepfoundation.org\/magnesium)\n      - [The Most Effective Sleep Aids](https:\/\/www.sleepfoundation.org\/sleep-aids)\n    - TOOLS & PRODUCTS\n      - [Sleep Calculator](https:\/\/www.sleepfoundation.org\/sleep-calculator)\n      - [7 Nights to Better Sleep](https:\/\/www.sleepfoundation.org\/sleep-habits\/7-night-sleep-habit-builder)\n      - [Submit Your Sleep Story](https:\/\/www.sleepfoundation.org\/about-us\/submit-your-sleep-story)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Understand Your Sleep\n    - SCIENCE OF SLEEP\n      - [How Sleep Works](https:\/\/www.sleepfoundation.org\/how-sleep-works)\n      - [Circadian Rhythm](https:\/\/www.sleepfoundation.org\/circadian-rhythm)\n      - [The Stages of Sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep)\n    - IMPACTS\n      - [Snoring](https:\/\/www.sleepfoundation.org\/snoring)\n      - [Sleep Deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation)\n      - [How Electronics Affect Your Sleep](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-electronics-affect-sleep)\n    - STATISTICS\n      - [Sleep Data & Research](https:\/\/www.sleepfoundation.org\/how-sleep-works\/sleep-facts-statistics)\n      - [How Much Sleep Do We Need?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - [All Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- About Us\n  About Us\n  \n  - Who We Are\n    - OUR MISSION\n      - [What We Do](https:\/\/www.sleepfoundation.org\/about-us)\n      - [Our Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are)\n    - OUR MEDICAL TEAM\n      - [Medical Advisory Board](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#medical-advisory-board)\n    - OUR PROCESS\n      - [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n      - [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n    - [![Test Lab: Expert Tested. Sleeper Approved.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/08\/Bedroom-Environment-1-300x125.jpg) Test Lab: Expert Tested. Sleeper Approved.](https:\/\/www.sleepfoundation.org\/research-methodology)   [![Sleep Video Library](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/04\/best_clips.00_09_45_18.still029_720-300x169.jpg) Sleep Video Library](https:\/\/www.sleepfoundation.org\/video)\n  - [Contact Us](https:\/\/www.sleepfoundation.org\/about-us\/contact)\n- [Community](https:\/\/community.sleepfoundation.org\/)\n- [Sleep Quiz](https:\/\/www.sleepfoundation.org\/sleep-quiz)\n\n- [![Facebook Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-facebook.svg)](https:\/\/www.facebook.com\/sleepisthefoundation\/)\n- [![Twitter Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/sf-twitter.svg)](https:\/\/twitter.com\/sleepisthefound)\n- [![YouTube Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/social_youtube.svg)](https:\/\/www.youtube.com\/c\/SleepIsTheFoundation)\n- [![Instagram Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/sf-instagram.svg)](https:\/\/www.instagram.com\/sleepisthefoundation)\n- [![LinkedIn Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-linkedin.svg)](https:\/\/www.linkedin.com\/showcase\/sleepisthefoundation)\n- [![TikTok Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-tiktok.svg)](https:\/\/www.tiktok.com\/@sleepisthefoundation)\n\n[![:sleepfoundation-rotate:](https:\/\/emoji.slack-edge.com\/T01ANHP2LNB\/sleepfoundation-rotate\/039f7faf8dfca979.gif) 10% off Home Sleep Tests ![:sleepfoundation-rotate:](https:\/\/emoji.slack-edge.com\/T01ANHP2LNB\/sleepfoundation-rotate\/039f7faf8dfca979.gif)](https:\/\/www.sleepfoundation.org\/home-sleep-test?utm_cta_location=announcement_bar)\n\nWhen you buy through our links, we may earn a commission. Products or services may be offered by an affiliated entity. [Learn more.](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n\n[\/](https:\/\/www.sleepfoundation.org\/)  [Sleep Disorders](https:\/\/www.sleepfoundation.org\/sleep-disorders) \/ [Insomnia](https:\/\/www.sleepfoundation.org\/insomnia) \/ [Treatments for Insomnia](https:\/\/www.sleepfoundation.org\/insomnia\/treatment)\n\n![Main Intro Section Image](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Header-Image-main.svg)\n\n# Can’t Sleep? 9 Techniques to Try\nUpdated July 10, 2025\n\nWritten by Lucy Bryan\n\n![Lucy Bryan](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/lucy_bryan-lg-profile-150x150.jpg)\n\nLucy Bryan\n\nContributing Writer\n\nLucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University.\n\n[Read Full Bio](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#lucy_bryan)\n\nWant to read more about all our experts in the field?\n\n[Learn About The Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n\\| Medically Reviewed by Abhinav Singh, MD, MPH, FAASM\n\n![Abhinav Singh, MD, MPH, FAASM](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/07\/Dr.-Abhinav-Singh-SF-150x150.jpg)\n\nAbhinav Singh, MD, MPH, FAASM\n\nSleep Medicine Physician\n\nDr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education.\n\n[Read Full Bio](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#abhinav_singh,_md,_mph,_faasm)\n\nWant to read more about all our experts in the field?\n\n[Learn About The Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n- [Why You Can’t Sleep](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#why-you-can-t-sleep)\n- [What to Do When You Can’t Sleep](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#what-to-do-when-you-can-t-sleep)\n- [Proactive Tips to Sleep Better](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#the-big-picture)\n- [When to See a Doctor](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#when-to-see-a-doctor)\n\n### At a Glance\nUnderstanding what’s behind your sleepless nights is the first step toward better rest, and many causes of insomnia are manageable with the right techniques, including:\n\n- [Controlled breathing](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#controlled-breathing)\n- [Body scan meditation](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#body-scan)\n- [Progressive muscle relaxation](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#progressive-muscle)\n- [Imagery](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#imagery)\n- [The military method](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#the-military)\n- [4-7-8 breathing exercise](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#dr-andrew-weil)\n- [Playing a word game](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#play-a-word)\n- [Autogenic training](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#autogenic-training)\n- [Reading a book](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#reading-a-book)\n\nNearly everyone is familiar with that seemingly inescapable feeling of being awake in the middle of the night, with everything quiet — except for your brain. According to data from roughly 160,000 Sleep Foundation profiles, more than 80% have difficulty falling asleep at least some of the time and 37% say they frequently have difficulty falling asleep.\n\n## One-on-one sleep coaching with a licensed sleep expert\nStructured sleep coaching designed to meet you where you are, identify what’s disrupting your nights, and show you how to fix it — no guessing, no frustration.\n\n[Get Started](https:\/\/sleepdoctor.com\/products\/sleep-consult)\n\n![SF\\_HST\\_CTA\\_Image-1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1.png)\n## Why You Can’t Sleep\n[Insomnia](https:\/\/www.sleepfoundation.org\/insomnia) is one of the most common sleep disorders, and it often has more than one cause. Stress and anxiety are leading culprits, as a racing mind can make it hard to unwind at night. Poor sleep habits, like using screens before bed or having an inconsistent sleep schedule, can also disrupt your internal clock and make falling asleep harder.\n\nLifestyle choices, such as drinking caffeine late in the day or consuming alcohol before bed, can interfere with sleep cycles as well. Sometimes, difficulty sleeping is a symptom of an underlying health condition, such as depression, chronic pain, acid reflux, or a sleep disorder like sleep apnea or [restless legs syndrome](https:\/\/www.sleepfoundation.org\/restless-legs-syndrome).\n\n## What to Do When You Can’t Sleep\n[Struggling to fall asleep](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-fall-asleep-fast)—or stay asleep—can leave you frustrated and drained. But before you reach for a sleep aid, consider trying one of these evidence-backed techniques. From progressive muscle relaxation and deep breathing to guided imagery, mindfulness meditation, and more, these approaches are simple, safe, and easy to try at home—even in the middle of the night.\n\n### 1\\. Controlled Breathing\nSlow, deep breathing can bring your body into a state of relaxation. Repeat this exercise several times, until you feel ready to sleep or to transition into another relaxation ritual.\n\n1. Place one hand on your stomach and the other on your chest.\n2. Inhale slowly, directing your breath deep into your belly. The hand on your stomach should gradually rise, while the one on your chest should have little to no movement.\n3. Exhale gently, allowing the hand on your stomach to gradually fall.\n### 2\\. Body Scan Meditation\nMany people use [meditation](https:\/\/www.sleepfoundation.org\/meditation-for-sleep) to invite calm and to promote mental and physical well-being. Body scans are a type of meditation [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Department of Veteran's Affairs (VA)The VA provide veterans the world-class benefits and services including health care and a range of benefits that help them transition back to civilian life in the country they fought to defend.[View Source](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#references-234983) that involve directing attention to different areas of the body without judging the sensations that arise.\n\n1. Lie in bed face up with your hands at your side.\n2. Spend a few moments practicing controlled breathing.\n3. Direct your attention to sensations in your feet without labeling them as good or bad.\n4. Breathe deeply and imagine the breath traveling all the way to your feet. As you exhale, let your feet dissolve from your awareness, and direct your attention to your ankles and calves.\n5. Move your attention progressively upward until you reach the head.\n6. Finish the practice by becoming aware of your body as a whole and breathing deeply.\n### 3\\. Progressive Muscle Relaxation\nProgressive muscle relaxation (PMR) is a technique that involves deliberately tensing and relaxing particular muscle groups, which can help you recognize and release tension [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Department of Veteran Affairs (VA)\/Department of Defence (DoD) Clinical Practice GuidelinesThe VA, in collaboration with the DoD and other leading professional organizations, has been developing clinical practice guidelines since the early 1990s. In 2010 the Institute of Medicine identified VA\/DoD as leaders in clinical practice guideline development.[View Source](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#references-234985) in the body.\n\n1. Sit or lie in a comfortable position and become aware of your breath.\n2. As you slowly breathe in, clench your fists, noticing sensations that accompany tightening your muscles.\n3. Gently exhale, relaxing your hands. Notice tension draining out of your muscles.\n4. Repeat this process, tensing as you inhale and releasing as you exhale, for muscle groups throughout your body.\n### 4\\. Imagery\nImagery—also sometimes called visualization—is a technique that involves imagining peaceful or comforting scenes [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Department of Veteran Affairs (VA)\/Department of Defence (DoD) Clinical Practice GuidelinesThe VA, in collaboration with the DoD and other leading professional organizations, has been developing clinical practice guidelines since the early 1990s. In 2010 the Institute of Medicine identified VA\/DoD as leaders in clinical practice guideline development.[View Source](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#references-234987) that encourage the body to relax. You can practice visualization on your own or you can access guided imagery exercises online or through apps.\n\n1. Find a comfortable position and close your eyes. Practice controlled breathing for a few moments.\n2. Imagine yourself in a scene that feels calming and relaxing, such as on a beach.\n3. Picture as many pleasant details as you can, taking note of feelings of relaxation in your body.\n### 5\\. The Military Method\nNeed to fall asleep anywhere, anytime? The military sleep method might be perfect for you. This method was designed to help service members fall asleep in tense or difficult situations by teaching them to quickly relax their body and mind.\n\n1. Relax our face, moving from your forehead to your jaw.\n2. Release any tension in your shoulders and arms, allowing them to rest at your sides.\n3. Take a slow, deep breath and then gradually exhale.\n4. Relax your legs, beginning with the hips and thighs and working your way to the tips of your toes.\n5. With your eyes closed, imagine a peaceful scene. If you get distracted, repeat a simple phrase in your mind, like “be still.”\n### 6\\. 4-7-8 Breathing Exercise\nThe 4-7-8 breathing technique was created to calm the nervous system and promote relaxation. This method of breathing control involves establishing a pattern of inhaling, holding breath, and exhaling in a specific ratio.\n\n1. Close your eyes and place the tip of your tongue on the roof of your mouth, just behind your teeth. Keep your tongue in this position for the whole exercise.\n2. Close your mouth and breathe in through your nose as you count to four in your mind.\n3. Hold your breath, and count to seven.\n4. Open your mouth and exhale as you count to eight. Allow the breath to make a whooshing sound as it leaves your body.\n5. Repeat steps two through four three more times, making sure that your breathing pattern follows the 4-7-8 ratio.\n### 7\\. Playing a Word Game\nPlaying a word game can help you relax by keeping stressful thoughts at bay. Games that engage you in repetitive, monotonous tasks are also likely to make you feel sleepy. A cognitive scientist named Luc Beaudoin developed the following word game to help people sleep.\n\n1. Pick a neutral word of five or more letters. Choose a word without repeating letters, such as dream.\n2. Think of as many words as you can that begin with the first letter of your chosen word. For the word dream, you might list the words dog, duck, donut, or dimples.\n3. Visualize each word you come up with.\n4. Repeat this process for each letter in the word.\n5. If you feel sleepy before finishing the game, allow yourself to fall asleep.\n### 8\\. Autogenic Training\nAutogenic training is a relaxation technique that uses self-hypnosis to promote sleep. [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Department of Veteran Affairs (VA)\/Department of Defence (DoD) Clinical Practice GuidelinesThe VA, in collaboration with the DoD and other leading professional organizations, has been developing clinical practice guidelines since the early 1990s. In 2010 the Institute of Medicine identified VA\/DoD as leaders in clinical practice guideline development.[View Source](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#references-234993) It involves repeating phrases that focus awareness on relaxing sensations in different areas of the body.\n\nTo practice, lie in bed with your eyes closed and recite sets of six to 10 phrases for each of the following sensations:\n\n- “Warmth in the arms and legs”\n- “Heaviness in the arms and legs”\n- “A slow, steady heartbeat”\n- “Slow, calm, regular breathing”\n- “Softness and warmth in the belly”\n- “A cool forehead”\n\nWith each progressive set, retain some phrases from the previous sets and introduce new ones. Here are example first and final sets.\n\n| First set: | Final set: |\n|---|---|\n| My left foot is warm. (x 3) My right foot is warm. (x 3) Both of my legs are warm. (x 3) My feet and legs are warm. (x 3) My right hand is warm. (x 3) My left hand is warm. (x 3) Both of my arms are warm. (x 3) My hands and arms are warm. (x 3) | My arms and legs are warm and heavy. (x3) My heartbeat is slow and steady. (x3) My breathing is calm and regular. (x3) My belly is warm and relaxed. (x3) My forehead is cool. (x3) My body is at peace. (x3) |\n### 9\\. Reading a Book\nReading a physical book before bed can be a simple, calming way to quiet your mind and ease into sleep. Unlike screens, which [emit blue light](https:\/\/www.sleepfoundation.org\/bedroom-environment\/blue-light) that can interfere with melatonin production, printed books offer a screen-free wind-down routine that helps signal to your body it’s time to rest.\n\nChoose something light or familiar—nothing too thrilling or emotionally intense—to avoid getting too stimulated. Even 15 to 20 minutes of reading can create a relaxing bedtime ritual that shifts your focus away from daily stressors and prepares you for sleep.\n\n## Say Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Email-Capture-Icon.svg)\n## Proactive Tips to Sleep Better\n[Practicing good sleep hygiene](https:\/\/www.sleepfoundation.org\/sleep-hygiene)—your daily habits and behaviors around rest—can help set the stage for more effective relaxation and better-quality sleep overall. Try incorporating the following strategies into your routine:\n\n- **Get natural light early in the day:** Aim for at least 30 minutes of sunlight exposure in the morning to help regulate your circadian rhythm.\n- **Exercise regularly:** Daily physical activity can help you fall asleep faster and enjoy deeper sleep, just try to finish vigorous workouts a few hours before bed.\n- **Avoid caffeine in the evening:** Cut off caffeine at least six to eight hours before bedtime, as it can linger in your system and disrupt your sleep.\n- **Limit alcohol and nicotine:** These substances may make you feel drowsy initially but can interfere with sleep quality later in the night.\n- **Keep naps short and early:** If you nap, aim for no more than 20 to 30 minutes and try to do so earlier in the day to avoid interfering with nighttime sleep.\n- **Optimize your bedroom for sleep:** Make your [sleep environment](https:\/\/www.sleepfoundation.org\/bedroom-environment) cool, dark, and quiet. Choose a [comfortable mattress](https:\/\/www.sleepfoundation.org\/best-mattress), supportive pillows, breathable sheets, and consider blackout curtains or a white noise machine.\n- **Stick to a [consistent sleep schedule](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-reset-your-sleep-routine):** Go to bed and wake up at the same time every day, even on weekends, to support your body’s internal clock.\n- **Create a [calming bedtime routine](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/bedtime-routine-for-adults):** Wind down each night with quiet activities like reading, taking a warm shower or bath, drinking non-caffeinated tea, or listening to soft music or an audiobook.\n- **Put away electronics:** Avoid screens and silence notifications at least 30 to 60 minutes before bed to reduce stimulation and blue light exposure.\n- **Get up if you can’t sleep:** If you’re awake for more than 15 minutes, get out of bed and do something calming in another room until you feel sleepy. This helps your brain associate the bed with sleep, not stress.\n\n“Sleep is not just a nighttime activity. It requires good habits during the day to set you up for success.”\n\n![Abhinav Singh, MD, MPH, FAASM](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/07\/Dr.-Abhinav-Singh-SF-150x150.jpg)\n\nAbhinav Singh, MD, MPH, FAASM\n\nSleep Medicine Physician, MD\n## When to See a Doctor\nOccasional sleepless nights are normal, especially during times of stress or schedule disruption. But if you’re consistently struggling to fall asleep, stay asleep, or wake up feeling unrested, it may be time to talk to a healthcare provider.\n\nConsider seeing a doctor if:\n\n- You’ve had trouble sleeping at least three nights a week for over a month.\n- Sleep issues are affecting your mood, energy, focus, or daily functioning.\n- You rely on over-the-counter sleep aids or substances like alcohol to fall asleep.\n- You snore loudly, gasp for air during sleep, or suspect a sleep disorder like [sleep apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea).\n- You’ve tried improving your sleep hygiene but still feel exhausted during the day.\n\nA doctor can help identify any underlying issues, such as insomnia, anxiety, depression, or a sleep-related breathing disorder, and work with you to develop an effective treatment plan. Sleep is a vital part of your overall health—don’t hesitate to seek help if you’re not getting the rest you need.\n\n[![Commercial CTA](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/Sesame-Banner-desktop-1-1024x357.png)![Commercial CTA](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/Sesame-Banner-mobile.png)](https:\/\/www.sleepfoundation.org\/go\/sesame-what-to-do-when-you-cant-sleep)\n\n### Diagnosis and Treatment for Insomnia\nIf a doctor suspects you have insomnia, they’ll likely begin by asking about your sleep habits, lifestyle, and overall health. You may be asked to keep a [sleep diary](https:\/\/www.sleepfoundation.org\/sleep-diary) or complete a questionnaire about your sleep patterns. In some cases, your provider might recommend a [sleep study](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-does-a-sleep-study-work) to rule out other health conditions, like sleep apnea or restless legs syndrome.\n\nTreatment for insomnia often starts with [cognitive behavioral therapy for insomnia](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/cognitive-behavioral-therapy-insomnia) (CBT-I)—a proven, first-line approach that helps change unhelpful thoughts and behaviors around sleep. CBT-I can teach you techniques to relax, manage anxiety about sleep, and build a healthier sleep routine.\n\nIf needed, a doctor may also discuss short-term use of sleep medications, though these are generally considered a secondary option. Lifestyle adjustments—like improving sleep hygiene, managing stress, and addressing underlying health issues—are also key to restoring better sleep.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\n\n[About Our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n![Lucy Bryan](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/lucy_bryan-lg-profile-150x150.jpg)\n\nWritten By\n\n### Lucy Bryan,  Contributing Writer\n\nLucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University.\n\n![Abhinav Singh, MD, MPH, FAASM](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/07\/Dr.-Abhinav-Singh-SF-150x150.jpg)\n\nMedically Reviewed by\n\n### Abhinav Singh, MD, MPH, FAASM,  Sleep Medicine Physician   MD\n\nDr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education.\n\n[Learn more about our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#team)\n\n## References 6 Sources\n1. Mirgain, S. (2016 September). A Body Scan Script. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs.\n   <https:\/\/www.va.gov\/WHOLEHEALTHLIBRARY\/docs\/Script-Body-Scan.pdf>\n2. Mirgain, S. & Singles, J. (2023). Progressive Muscle Relaxation. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs.\n   <https:\/\/www.va.gov\/WHOLEHEALTHLIBRARY\/docs\/Progressive-Muscle-Relaxation.pdf>\n3. U.S. Department of Veterans Affairs. (2015, September). Relaxation Exercise: Visualization. Veterans Employment Toolkit.\n   <https:\/\/www.va.gov\/vetsinworkplace\/docs\/em_eap_exercise_visualizing.asp>\n4. Weil, A. (2022, February). Three Breathing Exercises and Techniques. DrWeil.\n   <https:\/\/www.drweil.com\/videos-features\/videos\/breathing-exercises-4-7-8-breath\/>\n5. CBC News. (2017, May). B.C. professor’s sleep trick gets attention from Oprah, Forbes, Guardian.\n   <https:\/\/www.cbc.ca\/news\/canada\/british-columbia\/sfu-sleep-trick-luc-beaudoin-1.4092294>\n6. Ilkevitch, A. (2020, June). Autogenic Training. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs.\n   <https:\/\/www.va.gov\/WHOLEHEALTH\/veteran-handouts\/docs\/AutogenicTraining-508Final-9-5-2018.pdf>\n\n## Learn More About Insomnia\n[![Woman in bed unable to sleep](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/woman-sleeping-insomnia-300x200.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/what-causes-insomnia)\n\n[What Causes Insomnia?](https:\/\/www.sleepfoundation.org\/insomnia\/what-causes-insomnia)\n\nBy Eric Suni  July 10, 2025\n***\n\n[![Early-Morning Shiftwork Affects Overnight Blood Pressure, Increases Risk of Cardiovascular Disease](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Symptoms-of-Insomnia-300x200.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/symptoms)\n\n[Symptoms of Insomnia](https:\/\/www.sleepfoundation.org\/insomnia\/symptoms)\n\nBy Daniel Noyed  July 10, 2025\n***\n\n[![Diagnosing 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lying in bed with eyes open](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/10\/Fatal-Insomnia-300x200.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/fatal-insomnia)\n\n[Fatal Insomnia](https:\/\/www.sleepfoundation.org\/insomnia\/fatal-insomnia)\n\nBy Jay Vera Summer  July 10, 2025\n***\n\n[![A woman lies awake in bed.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/04\/shutterstock_1160037781-300x192.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/paradoxical-insomnia)\n\n[Paradoxical Insomnia: The Misperception of Your Sleep State](https:\/\/www.sleepfoundation.org\/insomnia\/paradoxical-insomnia)\n\nBy Jay Vera Summer  July 10, 2025\n***\n\n[![stock photo of a man experiencing insomnia in a hospital](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/06\/man-in-hospital-bed-300x169.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/insomnia-after-surgery)\n\n[Insomnia After Surgery](https:\/\/www.sleepfoundation.org\/insomnia\/insomnia-after-surgery)\n\nBy Jay Vera Summer  July 10, 2025\n***\n\n[![woman eating healthy meal](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/Keto-Insomnia-Is-It-Real--300x200.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/keto-insomnia)\n\n[Keto Insomnia: Is It Real?](https:\/\/www.sleepfoundation.org\/insomnia\/keto-insomnia)\n\nBy Jay Vera Summer  July 10, 2025\n***\n\n[![Acupuncture for Insomnia: Everything You Need to Know](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/acupuncture-300x200.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/acupuncture-for-insomnia)\n\n[Acupuncture for Insomnia: Everything You Need to Know](https:\/\/www.sleepfoundation.org\/insomnia\/acupuncture-for-insomnia)\n\nBy Lucy Bryan  July 10, 2025\n***\n\n[![image of a woman writing in a notebook](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/woman-writing-in-notebook-300x169.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/sleep-restriction-therapy)\n\n[Sleep Restriction Therapy: Everything You Need to Know](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/sleep-restriction-therapy)\n\nBy Lucy Bryan  July 10, 2025\n***\n\n[![Natural Cures for Insomnia: From Acupressure to Yoga](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/12\/Natural-Cures-for-Insomnia-300x194.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/natural-cures-for-insomnia)\n\n[Natural Cures for Insomnia: From Acupressure to Yoga](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/natural-cures-for-insomnia)\n\nBy Eric Suni  July 10, 2025\n***\n\n[![Woman with Insomnia lying in bed looking at clock](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/08\/Types-of-Insomnia-300x200.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/psychophysiological-insomnia)\n\n[Psychophysiological Insomnia](https:\/\/www.sleepfoundation.org\/insomnia\/psychophysiological-insomnia)\n\nBy Danielle Pacheco  July 10, 2025\n***\n\n[![A Woman Trying to Sleep while Her Husband is Snoring](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/05\/pexels-kampus-7556636-300x200.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/sleep-apnea-vs-insomnia\/)\n\n[Sleep Apnea vs. Insomnia](https:\/\/www.sleepfoundation.org\/insomnia\/sleep-apnea-vs-insomnia\/)\n\nBy Eric Suni  July 10, 2025\n***\n\n[![stock photo of a woman who cant sleep](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/08\/woman-cant-sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/insomnia)\n\n[Insomnia: Symptoms, Causes, and Treatments](https:\/\/www.sleepfoundation.org\/insomnia)\n\nBy Eric Suni  July 4, 2025\n***\n\n[![Woman Light Therapy](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/light-therapy-woman-300x200.jpg)](https:\/\/www.sleepfoundation.org\/light-therapy)\n\n[Light Therapy for Insomnia Sufferers](https:\/\/www.sleepfoundation.org\/light-therapy)\n\nBy Logan Foley  November 16, 2023\n\n[Load More Articles]()\n\n## Other Articles of Interest\n### How Sleep Works\n[How to Lucid Dream?](https:\/\/www.sleepfoundation.org\/dreams\/lucid-dreams)   [Recommended Sleep Times](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need)   [Why Do We Need Sleep?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/why-do-we-need-sleep)   [Can You Catch Up On Sleep?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/sleep-debt-and-catch-up-sleep)   [What Happens When You Sleep?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/what-happens-when-you-sleep)\n\n### Children, Teens & Sleep\n[When Do Kids Stop Napping?](https:\/\/www.sleepfoundation.org\/children-and-sleep\/when-do-kids-stop-napping)   [Why is Sleep Important For Children?](https:\/\/www.sleepfoundation.org\/children-and-sleep)   [Bedtime Routines for Kids](https:\/\/www.sleepfoundation.org\/children-and-sleep\/bedtime-routine)   [How Does Blue Light Affect Kids Sleep?](https:\/\/www.sleepfoundation.org\/children-and-sleep\/how-blue-light-affects-kids-sleep)   [Sleep Strategies for Kids](https:\/\/www.sleepfoundation.org\/children-and-sleep\/sleep-strategies-kids)\n\n### Circadian Rhythm Sleep Disorders\n[Non-24 Sleep Wake Disorder](https:\/\/www.sleepfoundation.org\/non-24-sleep-wake-disorder)   [Shift Work Disorder](https:\/\/www.sleepfoundation.org\/shift-work-disorder)   [Learn About Circadian Rhythm Sleep Disorders](https:\/\/www.sleepfoundation.org\/circadian-rhythm-sleep-disorders)   [Jet Lag](https:\/\/www.sleepfoundation.org\/travel-and-sleep\/jet-lag)\n\n### Sleep Solutions\n[Best Mattress](https:\/\/www.sleepfoundation.org\/best-mattress)   [Mattress Reviews](https:\/\/www.sleepfoundation.org\/mattress-reviews)   [Best Pillows](https:\/\/www.sleepfoundation.org\/best-pillows)   [Best Mattress for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)   [Best Mattress for Back Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo-footer.svg)](https:\/\/www.sleepfoundation.org\/)\n\n**Sleep Foundation** and **SleepFoundation.org** are not affiliated with the National Sleep Foundation, an independent nonprofit based in Washington, DC.\n\nThe content on this website is for informational purposes only. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options.\n\nSleep Information\n\n- [Sleep Products](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n- [Sleep Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- [Sleep Disorders](https:\/\/www.sleepfoundation.org\/sleep-disorders)\n- [Sleep News](https:\/\/www.sleepfoundation.org\/sleep-news)\n\nSleep Foundation\n\n- [About Us](https:\/\/www.sleepfoundation.org\/about-us)\n- [Contact Us](https:\/\/www.sleepfoundation.org\/about-us\/contact)\n- [Sleep Care Community](https:\/\/community.sleepfoundation.org\/)\n- [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n\nSleep Profile\n\nYour daily habits and environment can significantly impact the quality of your sleep. Take the Sleep Quiz to help inform your sleep improvement journey.\n\n[Take the Quiz](https:\/\/www.sleepfoundation.org\/sleep-quiz)\n### Explore Sleep Foundation\n\n- [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n- [Advertising Disclosure](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n- [Privacy Policy](https:\/\/www.sleepfoundation.org\/privacy-policy)\n- [Terms & Conditions](https:\/\/www.sleepfoundation.org\/about-us\/terms-of-use)\n- [Accessibility Statement](https:\/\/www.sleepfoundation.org\/about-us\/accessibility-statement)\n- [Your Privacy Choices](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep)\n\n© 2026 [Sleep Doctor Holdings](https:\/\/corporate.sleepdoctor.com\/), LLC. All rights reserved.","attrs_readable_markdown":"[Skip to content](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#post_content)\n\n### At a Glance\nUnderstanding what’s behind your sleepless nights is the first step toward better rest, and many causes of insomnia are manageable with the right techniques, including:\n\n- [Controlled breathing](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#controlled-breathing)\n- [Body scan meditation](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#body-scan)\n- [Progressive muscle relaxation](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#progressive-muscle)\n- [Imagery](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#imagery)\n- [The military method](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#the-military)\n- [4-7-8 breathing exercise](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#dr-andrew-weil)\n- [Playing a word game](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#play-a-word)\n- [Autogenic training](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#autogenic-training)\n- [Reading a book](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep#reading-a-book)\n\nNearly everyone is familiar with that seemingly inescapable feeling of being awake in the middle of the night, with everything quiet — except for your brain. According to data from roughly 160,000 Sleep Foundation profiles, more than 80% have difficulty falling asleep at least some of the time and 37% say they frequently have difficulty falling asleep.\n\n[Insomnia](https:\/\/www.sleepfoundation.org\/insomnia) is one of the most common sleep disorders, and it often has more than one cause. Stress and anxiety are leading culprits, as a racing mind can make it hard to unwind at night. Poor sleep habits, like using screens before bed or having an inconsistent sleep schedule, can also disrupt your internal clock and make falling asleep harder.\n\nLifestyle choices, such as drinking caffeine late in the day or consuming alcohol before bed, can interfere with sleep cycles as well. Sometimes, difficulty sleeping is a symptom of an underlying health condition, such as depression, chronic pain, acid reflux, or a sleep disorder like sleep apnea or [restless legs syndrome](https:\/\/www.sleepfoundation.org\/restless-legs-syndrome).\n\n[Struggling to fall asleep](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-fall-asleep-fast)—or stay asleep—can leave you frustrated and drained. But before you reach for a sleep aid, consider trying one of these evidence-backed techniques. From progressive muscle relaxation and deep breathing to guided imagery, mindfulness meditation, and more, these approaches are simple, safe, and easy to try at home—even in the middle of the night.\n\n### 1\\. Controlled Breathing\nSlow, deep breathing can bring your body into a state of relaxation. Repeat this exercise several times, until you feel ready to sleep or to transition into another relaxation ritual.\n\n1. Place one hand on your stomach and the other on your chest.\n2. Inhale slowly, directing your breath deep into your belly. The hand on your stomach should gradually rise, while the one on your chest should have little to no movement.\n3. Exhale gently, allowing the hand on your stomach to gradually fall.\n### 2\\. Body Scan Meditation\nMany people use [meditation](https:\/\/www.sleepfoundation.org\/meditation-for-sleep) to invite calm and to promote mental and physical well-being. Body scans are a type of meditation that involve directing attention to different areas of the body without judging the sensations that arise.\n\n1. Lie in bed face up with your hands at your side.\n2. Spend a few moments practicing controlled breathing.\n3. Direct your attention to sensations in your feet without labeling them as good or bad.\n4. Breathe deeply and imagine the breath traveling all the way to your feet. As you exhale, let your feet dissolve from your awareness, and direct your attention to your ankles and calves.\n5. Move your attention progressively upward until you reach the head.\n6. Finish the practice by becoming aware of your body as a whole and breathing deeply.\n### 3\\. Progressive Muscle Relaxation\nProgressive muscle relaxation (PMR) is a technique that involves deliberately tensing and relaxing particular muscle groups, which can help you recognize and release tension in the body.\n\n1. Sit or lie in a comfortable position and become aware of your breath.\n2. As you slowly breathe in, clench your fists, noticing sensations that accompany tightening your muscles.\n3. Gently exhale, relaxing your hands. Notice tension draining out of your muscles.\n4. Repeat this process, tensing as you inhale and releasing as you exhale, for muscle groups throughout your body.\n### 4\\. Imagery\nImagery—also sometimes called visualization—is a technique that involves imagining peaceful or comforting scenes that encourage the body to relax. You can practice visualization on your own or you can access guided imagery exercises online or through apps.\n\n1. Find a comfortable position and close your eyes. Practice controlled breathing for a few moments.\n2. Imagine yourself in a scene that feels calming and relaxing, such as on a beach.\n3. Picture as many pleasant details as you can, taking note of feelings of relaxation in your body.\n### 5\\. The Military Method\nNeed to fall asleep anywhere, anytime? The military sleep method might be perfect for you. This method was designed to help service members fall asleep in tense or difficult situations by teaching them to quickly relax their body and mind.\n\n1. Relax our face, moving from your forehead to your jaw.\n2. Release any tension in your shoulders and arms, allowing them to rest at your sides.\n3. Take a slow, deep breath and then gradually exhale.\n4. Relax your legs, beginning with the hips and thighs and working your way to the tips of your toes.\n5. With your eyes closed, imagine a peaceful scene. If you get distracted, repeat a simple phrase in your mind, like “be still.”\n### 6\\. 4-7-8 Breathing Exercise\nThe 4-7-8 breathing technique was created to calm the nervous system and promote relaxation. This method of breathing control involves establishing a pattern of inhaling, holding breath, and exhaling in a specific ratio.\n\n1. Close your eyes and place the tip of your tongue on the roof of your mouth, just behind your teeth. Keep your tongue in this position for the whole exercise.\n2. Close your mouth and breathe in through your nose as you count to four in your mind.\n3. Hold your breath, and count to seven.\n4. Open your mouth and exhale as you count to eight. Allow the breath to make a whooshing sound as it leaves your body.\n5. Repeat steps two through four three more times, making sure that your breathing pattern follows the 4-7-8 ratio.\n### 7\\. Playing a Word Game\nPlaying a word game can help you relax by keeping stressful thoughts at bay. Games that engage you in repetitive, monotonous tasks are also likely to make you feel sleepy. A cognitive scientist named Luc Beaudoin developed the following word game to help people sleep.\n\n1. Pick a neutral word of five or more letters. Choose a word without repeating letters, such as dream.\n2. Think of as many words as you can that begin with the first letter of your chosen word. For the word dream, you might list the words dog, duck, donut, or dimples.\n3. Visualize each word you come up with.\n4. Repeat this process for each letter in the word.\n5. If you feel sleepy before finishing the game, allow yourself to fall asleep.\n### 8\\. Autogenic Training\nAutogenic training is a relaxation technique that uses self-hypnosis to promote sleep. It involves repeating phrases that focus awareness on relaxing sensations in different areas of the body.\n\nTo practice, lie in bed with your eyes closed and recite sets of six to 10 phrases for each of the following sensations:\n\n- “Warmth in the arms and legs”\n- “Heaviness in the arms and legs”\n- “A slow, steady heartbeat”\n- “Slow, calm, regular breathing”\n- “Softness and warmth in the belly”\n- “A cool forehead”\n\nWith each progressive set, retain some phrases from the previous sets and introduce new ones. Here are example first and final sets.\n\n| First set: | Final set: |\n|---|---|\n| My left foot is warm. (x 3) My right foot is warm. (x 3) Both of my legs are warm. (x 3) My feet and legs are warm. (x 3) My right hand is warm. (x 3) My left hand is warm. (x 3) Both of my arms are warm. (x 3) My hands and arms are warm. (x 3) | My arms and legs are warm and heavy. (x3) My heartbeat is slow and steady. (x3) My breathing is calm and regular. (x3) My belly is warm and relaxed. (x3) My forehead is cool. (x3) My body is at peace. (x3) |\n### 9\\. Reading a Book\nReading a physical book before bed can be a simple, calming way to quiet your mind and ease into sleep. Unlike screens, which [emit blue light](https:\/\/www.sleepfoundation.org\/bedroom-environment\/blue-light) that can interfere with melatonin production, printed books offer a screen-free wind-down routine that helps signal to your body it’s time to rest.\n\nChoose something light or familiar—nothing too thrilling or emotionally intense—to avoid getting too stimulated. Even 15 to 20 minutes of reading can create a relaxing bedtime ritual that shifts your focus away from daily stressors and prepares you for sleep.\n\n## Say Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Email-Capture-Icon.svg)\n\n[Practicing good sleep hygiene](https:\/\/www.sleepfoundation.org\/sleep-hygiene)—your daily habits and behaviors around rest—can help set the stage for more effective relaxation and better-quality sleep overall. Try incorporating the following strategies into your routine:\n\n- **Get natural light early in the day:** Aim for at least 30 minutes of sunlight exposure in the morning to help regulate your circadian rhythm.\n- **Exercise regularly:** Daily physical activity can help you fall asleep faster and enjoy deeper sleep, just try to finish vigorous workouts a few hours before bed.\n- **Avoid caffeine in the evening:** Cut off caffeine at least six to eight hours before bedtime, as it can linger in your system and disrupt your sleep.\n- **Limit alcohol and nicotine:** These substances may make you feel drowsy initially but can interfere with sleep quality later in the night.\n- **Keep naps short and early:** If you nap, aim for no more than 20 to 30 minutes and try to do so earlier in the day to avoid interfering with nighttime sleep.\n- **Optimize your bedroom for sleep:** Make your [sleep environment](https:\/\/www.sleepfoundation.org\/bedroom-environment) cool, dark, and quiet. Choose a [comfortable mattress](https:\/\/www.sleepfoundation.org\/best-mattress), supportive pillows, breathable sheets, and consider blackout curtains or a white noise machine.\n- **Stick to a [consistent sleep schedule](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-reset-your-sleep-routine):** Go to bed and wake up at the same time every day, even on weekends, to support your body’s internal clock.\n- **Create a [calming bedtime routine](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/bedtime-routine-for-adults):** Wind down each night with quiet activities like reading, taking a warm shower or bath, drinking non-caffeinated tea, or listening to soft music or an audiobook.\n- **Put away electronics:** Avoid screens and silence notifications at least 30 to 60 minutes before bed to reduce stimulation and blue light exposure.\n- **Get up if you can’t sleep:** If you’re awake for more than 15 minutes, get out of bed and do something calming in another room until you feel sleepy. This helps your brain associate the bed with sleep, not stress.\n\n“Sleep is not just a nighttime activity. It requires good habits during the day to set you up for success.”\n\nOccasional sleepless nights are normal, especially during times of stress or schedule disruption. But if you’re consistently struggling to fall asleep, stay asleep, or wake up feeling unrested, it may be time to talk to a healthcare provider.\n\nConsider seeing a doctor if:\n\n- You’ve had trouble sleeping at least three nights a week for over a month.\n- Sleep issues are affecting your mood, energy, focus, or daily functioning.\n- You rely on over-the-counter sleep aids or substances like alcohol to fall asleep.\n- You snore loudly, gasp for air during sleep, or suspect a sleep disorder like [sleep apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea).\n- You’ve tried improving your sleep hygiene but still feel exhausted during the day.\n\nA doctor can help identify any underlying issues, such as insomnia, anxiety, depression, or a sleep-related breathing disorder, and work with you to develop an effective treatment plan. Sleep is a vital part of your overall health—don’t hesitate to seek help if you’re not getting the rest you need.\n\n[![Commercial CTA](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/Sesame-Banner-desktop-1-1024x357.png)![Commercial CTA](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/Sesame-Banner-mobile.png)](https:\/\/www.sleepfoundation.org\/go\/sesame-what-to-do-when-you-cant-sleep)\n\n### Diagnosis and Treatment for Insomnia\nIf a doctor suspects you have insomnia, they’ll likely begin by asking about your sleep habits, lifestyle, and overall health. You may be asked to keep a [sleep diary](https:\/\/www.sleepfoundation.org\/sleep-diary) or complete a questionnaire about your sleep patterns. In some cases, your provider might recommend a [sleep study](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-does-a-sleep-study-work) to rule out other health conditions, like sleep apnea or restless legs syndrome.\n\nTreatment for insomnia often starts with [cognitive behavioral therapy for insomnia](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/cognitive-behavioral-therapy-insomnia) (CBT-I)—a proven, first-line approach that helps change unhelpful thoughts and behaviors around sleep. CBT-I can teach you techniques to relax, manage anxiety about sleep, and build a healthier sleep routine.\n\nIf needed, a doctor may also discuss short-term use of sleep medications, though these are generally considered a secondary option. Lifestyle adjustments—like improving sleep hygiene, managing stress, and addressing underlying health issues—are also key to restoring better sleep.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\n\n![Lucy Bryan](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/lucy_bryan-lg-profile-150x150.jpg)\n\nWritten By\n\n### Lucy Bryan,  Contributing Writer\n\nLucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University.\n\n![Abhinav Singh, MD, MPH, FAASM](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/07\/Dr.-Abhinav-Singh-SF-150x150.jpg)\n\nMedically Reviewed by\n\n### Abhinav Singh, MD, MPH, FAASM,  Sleep Medicine Physician   MD\n\nDr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education.\n\n[Learn more about our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#team)\n\n## References 6 Sources\n1. Mirgain, S. (2016 September). A Body Scan Script. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs.\n   <https:\/\/www.va.gov\/WHOLEHEALTHLIBRARY\/docs\/Script-Body-Scan.pdf>\n2. Mirgain, S. & Singles, J. (2023). Progressive Muscle Relaxation. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs.\n   <https:\/\/www.va.gov\/WHOLEHEALTHLIBRARY\/docs\/Progressive-Muscle-Relaxation.pdf>\n3. U.S. Department of Veterans Affairs. (2015, September). Relaxation Exercise: Visualization. Veterans Employment Toolkit.\n   <https:\/\/www.va.gov\/vetsinworkplace\/docs\/em_eap_exercise_visualizing.asp>\n4. Weil, A. (2022, February). Three Breathing Exercises and Techniques. DrWeil.\n   <https:\/\/www.drweil.com\/videos-features\/videos\/breathing-exercises-4-7-8-breath\/>\n5. CBC News. (2017, May). B.C. professor’s sleep trick gets attention from Oprah, Forbes, Guardian.\n   <https:\/\/www.cbc.ca\/news\/canada\/british-columbia\/sfu-sleep-trick-luc-beaudoin-1.4092294>\n6. Ilkevitch, A. (2020, June). Autogenic Training. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs.\n   <https:\/\/www.va.gov\/WHOLEHEALTH\/veteran-handouts\/docs\/AutogenicTraining-508Final-9-5-2018.pdf>\n\nLearn More About Insomnia\n\n[![Woman in bed unable to sleep](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/woman-sleeping-insomnia-300x200.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/what-causes-insomnia)\n\n[![Early-Morning Shiftwork Affects Overnight Blood Pressure, Increases Risk of Cardiovascular Disease](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Symptoms-of-Insomnia-300x200.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/symptoms)\n\n[![Diagnosing Insomnia](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Diganosing-Insomnia-300x200.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/diagnosis)\n\n[![Treatments for 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Meta Title	What to Do When You Can't Sleep
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Boilerpipe Text	Skip to content At a Glance Understanding what’s behind your sleepless nights is the first step toward better rest, and many causes of insomnia are manageable with the right techniques, including: Controlled breathing Body scan meditation Progressive muscle relaxation Imagery The military method 4-7-8 breathing exercise Playing a word game Autogenic training Reading a book Nearly everyone is familiar with that seemingly inescapable feeling of being awake in the middle of the night, with everything quiet — except for your brain. According to data from roughly 160,000 Sleep Foundation profiles, more than 80% have difficulty falling asleep at least some of the time and 37% say they frequently have difficulty falling asleep. Insomnia is one of the most common sleep disorders, and it often has more than one cause. Stress and anxiety are leading culprits, as a racing mind can make it hard to unwind at night. Poor sleep habits, like using screens before bed or having an inconsistent sleep schedule, can also disrupt your internal clock and make falling asleep harder. Lifestyle choices, such as drinking caffeine late in the day or consuming alcohol before bed, can interfere with sleep cycles as well. Sometimes, difficulty sleeping is a symptom of an underlying health condition, such as depression, chronic pain, acid reflux, or a sleep disorder like sleep apnea or restless legs syndrome . Struggling to fall asleep —or stay asleep—can leave you frustrated and drained. But before you reach for a sleep aid, consider trying one of these evidence-backed techniques. From progressive muscle relaxation and deep breathing to guided imagery, mindfulness meditation, and more, these approaches are simple, safe, and easy to try at home—even in the middle of the night. 1. Controlled Breathing Slow, deep breathing can bring your body into a state of relaxation. Repeat this exercise several times, until you feel ready to sleep or to transition into another relaxation ritual. Place one hand on your stomach and the other on your chest. Inhale slowly, directing your breath deep into your belly. The hand on your stomach should gradually rise, while the one on your chest should have little to no movement. Exhale gently, allowing the hand on your stomach to gradually fall. 2. Body Scan Meditation Many people use meditation to invite calm and to promote mental and physical well-being. Body scans are a type of meditation that involve directing attention to different areas of the body without judging the sensations that arise. Lie in bed face up with your hands at your side. Spend a few moments practicing controlled breathing. Direct your attention to sensations in your feet without labeling them as good or bad. Breathe deeply and imagine the breath traveling all the way to your feet. As you exhale, let your feet dissolve from your awareness, and direct your attention to your ankles and calves. Move your attention progressively upward until you reach the head. Finish the practice by becoming aware of your body as a whole and breathing deeply. 3. Progressive Muscle Relaxation Progressive muscle relaxation (PMR) is a technique that involves deliberately tensing and relaxing particular muscle groups, which can help you recognize and release tension in the body. Sit or lie in a comfortable position and become aware of your breath. As you slowly breathe in, clench your fists, noticing sensations that accompany tightening your muscles. Gently exhale, relaxing your hands. Notice tension draining out of your muscles. Repeat this process, tensing as you inhale and releasing as you exhale, for muscle groups throughout your body. 4. Imagery Imagery—also sometimes called visualization—is a technique that involves imagining peaceful or comforting scenes that encourage the body to relax. You can practice visualization on your own or you can access guided imagery exercises online or through apps. Find a comfortable position and close your eyes. Practice controlled breathing for a few moments. Imagine yourself in a scene that feels calming and relaxing, such as on a beach. Picture as many pleasant details as you can, taking note of feelings of relaxation in your body. 5. The Military Method Need to fall asleep anywhere, anytime? The military sleep method might be perfect for you. This method was designed to help service members fall asleep in tense or difficult situations by teaching them to quickly relax their body and mind. Relax our face, moving from your forehead to your jaw. Release any tension in your shoulders and arms, allowing them to rest at your sides. Take a slow, deep breath and then gradually exhale. Relax your legs, beginning with the hips and thighs and working your way to the tips of your toes. With your eyes closed, imagine a peaceful scene. If you get distracted, repeat a simple phrase in your mind, like “be still.” 6. 4-7-8 Breathing Exercise The 4-7-8 breathing technique was created to calm the nervous system and promote relaxation. This method of breathing control involves establishing a pattern of inhaling, holding breath, and exhaling in a specific ratio. Close your eyes and place the tip of your tongue on the roof of your mouth, just behind your teeth. Keep your tongue in this position for the whole exercise. Close your mouth and breathe in through your nose as you count to four in your mind. Hold your breath, and count to seven. Open your mouth and exhale as you count to eight. Allow the breath to make a whooshing sound as it leaves your body. Repeat steps two through four three more times, making sure that your breathing pattern follows the 4-7-8 ratio. 7. Playing a Word Game Playing a word game can help you relax by keeping stressful thoughts at bay. Games that engage you in repetitive, monotonous tasks are also likely to make you feel sleepy. A cognitive scientist named Luc Beaudoin developed the following word game to help people sleep. Pick a neutral word of five or more letters. Choose a word without repeating letters, such as dream. Think of as many words as you can that begin with the first letter of your chosen word. For the word dream, you might list the words dog, duck, donut, or dimples. Visualize each word you come up with. Repeat this process for each letter in the word. If you feel sleepy before finishing the game, allow yourself to fall asleep. 8. Autogenic Training Autogenic training is a relaxation technique that uses self-hypnosis to promote sleep. It involves repeating phrases that focus awareness on relaxing sensations in different areas of the body. To practice, lie in bed with your eyes closed and recite sets of six to 10 phrases for each of the following sensations: “Warmth in the arms and legs” “Heaviness in the arms and legs” “A slow, steady heartbeat” “Slow, calm, regular breathing” “Softness and warmth in the belly” “A cool forehead” With each progressive set, retain some phrases from the previous sets and introduce new ones. Here are example first and final sets. First set: Final set: My left foot is warm. (x 3) My right foot is warm. (x 3) Both of my legs are warm. (x 3) My feet and legs are warm. (x 3) My right hand is warm. (x 3) My left hand is warm. (x 3) Both of my arms are warm. (x 3) My hands and arms are warm. (x 3) My arms and legs are warm and heavy. (x3) My heartbeat is slow and steady. (x3) My breathing is calm and regular. (x3) My belly is warm and relaxed. (x3) My forehead is cool. (x3) My body is at peace. (x3) 9. Reading a Book Reading a physical book before bed can be a simple, calming way to quiet your mind and ease into sleep. Unlike screens, which emit blue light that can interfere with melatonin production, printed books offer a screen-free wind-down routine that helps signal to your body it’s time to rest. Choose something light or familiar—nothing too thrilling or emotionally intense—to avoid getting too stimulated. Even 15 to 20 minutes of reading can create a relaxing bedtime ritual that shifts your focus away from daily stressors and prepares you for sleep. Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. Practicing good sleep hygiene —your daily habits and behaviors around rest—can help set the stage for more effective relaxation and better-quality sleep overall. Try incorporating the following strategies into your routine: Get natural light early in the day: Aim for at least 30 minutes of sunlight exposure in the morning to help regulate your circadian rhythm. Exercise regularly: Daily physical activity can help you fall asleep faster and enjoy deeper sleep, just try to finish vigorous workouts a few hours before bed. Avoid caffeine in the evening: Cut off caffeine at least six to eight hours before bedtime, as it can linger in your system and disrupt your sleep. Limit alcohol and nicotine: These substances may make you feel drowsy initially but can interfere with sleep quality later in the night. Keep naps short and early: If you nap, aim for no more than 20 to 30 minutes and try to do so earlier in the day to avoid interfering with nighttime sleep. Optimize your bedroom for sleep: Make your sleep environment cool, dark, and quiet. Choose a comfortable mattress , supportive pillows, breathable sheets, and consider blackout curtains or a white noise machine. Stick to a consistent sleep schedule : Go to bed and wake up at the same time every day, even on weekends, to support your body’s internal clock. Create a calming bedtime routine : Wind down each night with quiet activities like reading, taking a warm shower or bath, drinking non-caffeinated tea, or listening to soft music or an audiobook. Put away electronics: Avoid screens and silence notifications at least 30 to 60 minutes before bed to reduce stimulation and blue light exposure. Get up if you can’t sleep: If you’re awake for more than 15 minutes, get out of bed and do something calming in another room until you feel sleepy. This helps your brain associate the bed with sleep, not stress. “Sleep is not just a nighttime activity. It requires good habits during the day to set you up for success.” Occasional sleepless nights are normal, especially during times of stress or schedule disruption. But if you’re consistently struggling to fall asleep, stay asleep, or wake up feeling unrested, it may be time to talk to a healthcare provider. Consider seeing a doctor if: You’ve had trouble sleeping at least three nights a week for over a month. Sleep issues are affecting your mood, energy, focus, or daily functioning. You rely on over-the-counter sleep aids or substances like alcohol to fall asleep. You snore loudly, gasp for air during sleep, or suspect a sleep disorder like sleep apnea . You’ve tried improving your sleep hygiene but still feel exhausted during the day. A doctor can help identify any underlying issues, such as insomnia, anxiety, depression, or a sleep-related breathing disorder, and work with you to develop an effective treatment plan. Sleep is a vital part of your overall health—don’t hesitate to seek help if you’re not getting the rest you need. Diagnosis and Treatment for Insomnia If a doctor suspects you have insomnia, they’ll likely begin by asking about your sleep habits, lifestyle, and overall health. You may be asked to keep a sleep diary or complete a questionnaire about your sleep patterns. In some cases, your provider might recommend a sleep study to rule out other health conditions, like sleep apnea or restless legs syndrome. Treatment for insomnia often starts with cognitive behavioral therapy for insomnia (CBT-I)—a proven, first-line approach that helps change unhelpful thoughts and behaviors around sleep. CBT-I can teach you techniques to relax, manage anxiety about sleep, and build a healthier sleep routine. If needed, a doctor may also discuss short-term use of sleep medications, though these are generally considered a secondary option. Lifestyle adjustments—like improving sleep hygiene, managing stress, and addressing underlying health issues—are also key to restoring better sleep. Still have questions? Ask our community! Join our Sleep Care Community — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best. Written By Lucy Bryan, Contributing Writer Lucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University. Medically Reviewed by Abhinav Singh, MD, MPH, FAASM, Sleep Medicine Physician MD Dr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education. Learn more about our Editorial Team References 6 Sources Mirgain, S. (2016 September). A Body Scan Script. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs. https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Script-Body-Scan.pdf Mirgain, S. & Singles, J. (2023). Progressive Muscle Relaxation. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs. https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Progressive-Muscle-Relaxation.pdf U.S. Department of Veterans Affairs. (2015, September). Relaxation Exercise: Visualization. Veterans Employment Toolkit. https://www.va.gov/vetsinworkplace/docs/em_eap_exercise_visualizing.asp Weil, A. (2022, February). Three Breathing Exercises and Techniques. DrWeil. https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/ CBC News. (2017, May). B.C. professor’s sleep trick gets attention from Oprah, Forbes, Guardian. https://www.cbc.ca/news/canada/british-columbia/sfu-sleep-trick-luc-beaudoin-1.4092294 Ilkevitch, A. (2020, June). Autogenic Training. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs. https://www.va.gov/WHOLEHEALTH/veteran-handouts/docs/AutogenicTraining-508Final-9-5-2018.pdf Learn More About Insomnia
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[Best Latex Mattress](https://www.sleepfoundation.org/best-mattress/best-latex-mattress) - [Best Innerspring Mattress](https://www.sleepfoundation.org/best-mattress/best-innerspring-mattress) - [Best Hybrid Mattress](https://www.sleepfoundation.org/best-mattress/best-hybrid-mattress) - COMFORT - [Best Cooling Mattress](https://www.sleepfoundation.org/best-mattress/best-cooling-mattress) - [Best Firm Mattress](https://www.sleepfoundation.org/best-mattress/best-firm-mattress) - [Best Organic Mattress](https://www.sleepfoundation.org/best-mattress/best-organic-mattresses) - [Most Comfortable Mattress](https://www.sleepfoundation.org/best-mattress/most-comfortable-mattresses) - OTHER - [Best Mattress in a Box](https://www.sleepfoundation.org/best-mattress/best-mattress-in-a-box) - [Best Affordable Mattress](https://www.sleepfoundation.org/best-mattress/best-cheap-mattress) - [Best King Size Mattress](https://www.sleepfoundation.org/best-mattress/best-king-mattress) - [Best Mattress for Kids](https://www.sleepfoundation.org/best-mattress/best-mattress-for-kids) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - Reviews - POPULAR BRANDS - [Casper](https://www.sleepfoundation.org/mattress-reviews/casper-mattress-review) - [Saatva](https://www.sleepfoundation.org/mattress-reviews/saatva-mattress-review) - [Sleep Number](https://www.sleepfoundation.org/mattress-reviews/sleep-number-classic-series-mattress-review) - FOAM - [Nectar Mattress](https://www.sleepfoundation.org/mattress-reviews/nectar-mattress-review) - [Bear](https://www.sleepfoundation.org/mattress-reviews/bear-mattress-review) - [Loom & Leaf](https://www.sleepfoundation.org/mattress-reviews/loom-and-leaf-mattress-review) - [Tempur-Pedic](https://www.sleepfoundation.org/mattress-reviews/tempurpedic-adapt-mattress-review) - HYBRID - [Helix Mattress](https://www.sleepfoundation.org/mattress-reviews/helix-mattress-review) - [DreamCloud Mattress](https://www.sleepfoundation.org/mattress-reviews/dreamcloud-mattress-review) - [WinkBed Mattress](https://www.sleepfoundation.org/mattress-reviews/winkbed-mattress-review) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - Compare - MATTRESS MATCH - [Mattress Finder Tool](https://www.sleepfoundation.org/mattress-quiz/results) - [Take the Mattress Quiz](https://www.sleepfoundation.org/mattress-quiz) - POPULAR BRANDS - [Nectar vs. Casper](https://www.sleepfoundation.org/mattress-comparisons/nectar-vs-casper) - [Tempur-Pedic vs. Sleep Number](https://www.sleepfoundation.org/mattress-comparisons/tempurpedic-vs-sleep-number) - LEARN - [Do You Need a Box Spring?](https://www.sleepfoundation.org/mattress-information/do-you-need-a-box-spring) - [What is Memory Foam?](https://www.sleepfoundation.org/mattress-information/what-is-memory-foam) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - [All Mattresses](https://www.sleepfoundation.org/best-mattress) - Bedding Bedding - [All](https://www.sleepfoundation.org/best-bedding) - Pillows & Bedding - PILLOWS - [The Best Pillows of 2026](https://www.sleepfoundation.org/best-pillows) - [The Best Pillows for Side Sleepers](https://www.sleepfoundation.org/best-pillows/best-pillow-for-side-sleepers) - [The Best Pillows for Neck Pain](https://www.sleepfoundation.org/best-pillows/best-pillow-for-neck-pain) - 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But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - Improve Your Sleep - SLEEP HABITS - [The Ultimate Sleep Improvement Plan](https://www.sleepfoundation.org/sleep-habits) - [The 20 Most Proven Sleep Tips](https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips) - [Sleep Hygiene](https://www.sleepfoundation.org/sleep-hygiene) - SLEEP AIDS - [Melatonin](https://www.sleepfoundation.org/melatonin) - [Magnesium](https://www.sleepfoundation.org/magnesium) - [The Most Effective Sleep Aids](https://www.sleepfoundation.org/sleep-aids) - TOOLS & PRODUCTS - [Sleep Calculator](https://www.sleepfoundation.org/sleep-calculator) - [7 Nights to Better Sleep](https://www.sleepfoundation.org/sleep-habits/7-night-sleep-habit-builder) - [Submit Your Sleep Story](https://www.sleepfoundation.org/about-us/submit-your-sleep-story) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - Understand Your Sleep - SCIENCE OF SLEEP - [How Sleep Works](https://www.sleepfoundation.org/how-sleep-works) - [Circadian Rhythm](https://www.sleepfoundation.org/circadian-rhythm) - [The Stages of Sleep](https://www.sleepfoundation.org/stages-of-sleep) - IMPACTS - [Snoring](https://www.sleepfoundation.org/snoring) - [Sleep Deprivation](https://www.sleepfoundation.org/sleep-deprivation) - [How Electronics Affect Your Sleep](https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep) - STATISTICS - [Sleep Data & Research](https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics) - [How Much Sleep Do We Need?](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - [All Health](https://www.sleepfoundation.org/sleep-topics) - About Us About Us - Who We Are - OUR MISSION - [What We Do](https://www.sleepfoundation.org/about-us) - [Our Team](https://www.sleepfoundation.org/about-us/who-we-are) - OUR MEDICAL TEAM - [Medical Advisory Board](https://www.sleepfoundation.org/about-us/who-we-are#medical-advisory-board) - OUR PROCESS - [Editorial Policy](https://www.sleepfoundation.org/about-us/editorial-policy) - [How We Review Products](https://www.sleepfoundation.org/research-methodology) - [![Test Lab: Expert Tested. Sleeper Approved.](https://www.sleepfoundation.org/wp-content/uploads/2021/08/Bedroom-Environment-1-300x125.jpg) Test Lab: Expert Tested. 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Products or services may be offered by an affiliated entity. [Learn more.](https://www.sleepfoundation.org/about-us/advertising-disclosure) [/](https://www.sleepfoundation.org/) [Sleep Disorders](https://www.sleepfoundation.org/sleep-disorders) / [Insomnia](https://www.sleepfoundation.org/insomnia) / [Treatments for Insomnia](https://www.sleepfoundation.org/insomnia/treatment) ![Main Intro Section Image](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Header-Image-main.svg) # Can’t Sleep? 9 Techniques to Try Updated July 10, 2025 Written by Lucy Bryan ![Lucy Bryan](https://www.sleepfoundation.org/wp-content/uploads/2023/11/lucy_bryan-lg-profile-150x150.jpg) Lucy Bryan Contributing Writer Lucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University. [Read Full Bio](https://www.sleepfoundation.org/about-us/who-we-are#lucy_bryan) Want to read more about all our experts in the field? [Learn About The Editorial Team](https://www.sleepfoundation.org/about-us) \\| Medically Reviewed by Abhinav Singh, MD, MPH, FAASM ![Abhinav Singh, MD, MPH, FAASM](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Dr.-Abhinav-Singh-SF-150x150.jpg) Abhinav Singh, MD, MPH, FAASM Sleep Medicine Physician Dr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education. [Read Full Bio](https://www.sleepfoundation.org/about-us/who-we-are#abhinav_singh,_md,_mph,_faasm) Want to read more about all our experts in the field? [Learn About The Editorial Team](https://www.sleepfoundation.org/about-us) - [Why You Can’t Sleep](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#why-you-can-t-sleep) - [What to Do When You Can’t Sleep](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#what-to-do-when-you-can-t-sleep) - [Proactive Tips to Sleep Better](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#the-big-picture) - [When to See a Doctor](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#when-to-see-a-doctor) ### At a Glance Understanding what’s behind your sleepless nights is the first step toward better rest, and many causes of insomnia are manageable with the right techniques, including: - [Controlled breathing](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#controlled-breathing) - [Body scan meditation](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#body-scan) - [Progressive muscle relaxation](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#progressive-muscle) - [Imagery](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#imagery) - [The military method](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#the-military) - [4-7-8 breathing exercise](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#dr-andrew-weil) - [Playing a word game](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#play-a-word) - [Autogenic training](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#autogenic-training) - [Reading a book](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#reading-a-book) Nearly everyone is familiar with that seemingly inescapable feeling of being awake in the middle of the night, with everything quiet — except for your brain. According to data from roughly 160,000 Sleep Foundation profiles, more than 80% have difficulty falling asleep at least some of the time and 37% say they frequently have difficulty falling asleep. ## One-on-one sleep coaching with a licensed sleep expert Structured sleep coaching designed to meet you where you are, identify what’s disrupting your nights, and show you how to fix it — no guessing, no frustration. [Get Started](https://sleepdoctor.com/products/sleep-consult) ![SF\_HST\_CTA\_Image-1](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1.png) ## Why You Can’t Sleep [Insomnia](https://www.sleepfoundation.org/insomnia) is one of the most common sleep disorders, and it often has more than one cause. Stress and anxiety are leading culprits, as a racing mind can make it hard to unwind at night. Poor sleep habits, like using screens before bed or having an inconsistent sleep schedule, can also disrupt your internal clock and make falling asleep harder. Lifestyle choices, such as drinking caffeine late in the day or consuming alcohol before bed, can interfere with sleep cycles as well. Sometimes, difficulty sleeping is a symptom of an underlying health condition, such as depression, chronic pain, acid reflux, or a sleep disorder like sleep apnea or [restless legs syndrome](https://www.sleepfoundation.org/restless-legs-syndrome). ## What to Do When You Can’t Sleep [Struggling to fall asleep](https://www.sleepfoundation.org/sleep-hygiene/how-to-fall-asleep-fast)—or stay asleep—can leave you frustrated and drained. But before you reach for a sleep aid, consider trying one of these evidence-backed techniques. From progressive muscle relaxation and deep breathing to guided imagery, mindfulness meditation, and more, these approaches are simple, safe, and easy to try at home—even in the middle of the night. ### 1\. Controlled Breathing Slow, deep breathing can bring your body into a state of relaxation. Repeat this exercise several times, until you feel ready to sleep or to transition into another relaxation ritual. 1. Place one hand on your stomach and the other on your chest. 2. Inhale slowly, directing your breath deep into your belly. The hand on your stomach should gradually rise, while the one on your chest should have little to no movement. 3. Exhale gently, allowing the hand on your stomach to gradually fall. ### 2\. Body Scan Meditation Many people use [meditation](https://www.sleepfoundation.org/meditation-for-sleep) to invite calm and to promote mental and physical well-being. Body scans are a type of meditation [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Department of Veteran's Affairs (VA)The VA provide veterans the world-class benefits and services including health care and a range of benefits that help them transition back to civilian life in the country they fought to defend.[View Source](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#references-234983) that involve directing attention to different areas of the body without judging the sensations that arise. 1. Lie in bed face up with your hands at your side. 2. Spend a few moments practicing controlled breathing. 3. Direct your attention to sensations in your feet without labeling them as good or bad. 4. Breathe deeply and imagine the breath traveling all the way to your feet. As you exhale, let your feet dissolve from your awareness, and direct your attention to your ankles and calves. 5. Move your attention progressively upward until you reach the head. 6. Finish the practice by becoming aware of your body as a whole and breathing deeply. ### 3\. Progressive Muscle Relaxation Progressive muscle relaxation (PMR) is a technique that involves deliberately tensing and relaxing particular muscle groups, which can help you recognize and release tension [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Department of Veteran Affairs (VA)/Department of Defence (DoD) Clinical Practice GuidelinesThe VA, in collaboration with the DoD and other leading professional organizations, has been developing clinical practice guidelines since the early 1990s. In 2010 the Institute of Medicine identified VA/DoD as leaders in clinical practice guideline development.[View Source](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#references-234985) in the body. 1. Sit or lie in a comfortable position and become aware of your breath. 2. As you slowly breathe in, clench your fists, noticing sensations that accompany tightening your muscles. 3. Gently exhale, relaxing your hands. Notice tension draining out of your muscles. 4. Repeat this process, tensing as you inhale and releasing as you exhale, for muscle groups throughout your body. ### 4\. Imagery Imagery—also sometimes called visualization—is a technique that involves imagining peaceful or comforting scenes [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Department of Veteran Affairs (VA)/Department of Defence (DoD) Clinical Practice GuidelinesThe VA, in collaboration with the DoD and other leading professional organizations, has been developing clinical practice guidelines since the early 1990s. In 2010 the Institute of Medicine identified VA/DoD as leaders in clinical practice guideline development.[View Source](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#references-234987) that encourage the body to relax. You can practice visualization on your own or you can access guided imagery exercises online or through apps. 1. Find a comfortable position and close your eyes. Practice controlled breathing for a few moments. 2. Imagine yourself in a scene that feels calming and relaxing, such as on a beach. 3. Picture as many pleasant details as you can, taking note of feelings of relaxation in your body. ### 5\. The Military Method Need to fall asleep anywhere, anytime? The military sleep method might be perfect for you. This method was designed to help service members fall asleep in tense or difficult situations by teaching them to quickly relax their body and mind. 1. Relax our face, moving from your forehead to your jaw. 2. Release any tension in your shoulders and arms, allowing them to rest at your sides. 3. Take a slow, deep breath and then gradually exhale. 4. Relax your legs, beginning with the hips and thighs and working your way to the tips of your toes. 5. With your eyes closed, imagine a peaceful scene. If you get distracted, repeat a simple phrase in your mind, like “be still.” ### 6\. 4-7-8 Breathing Exercise The 4-7-8 breathing technique was created to calm the nervous system and promote relaxation. This method of breathing control involves establishing a pattern of inhaling, holding breath, and exhaling in a specific ratio. 1. Close your eyes and place the tip of your tongue on the roof of your mouth, just behind your teeth. Keep your tongue in this position for the whole exercise. 2. Close your mouth and breathe in through your nose as you count to four in your mind. 3. Hold your breath, and count to seven. 4. Open your mouth and exhale as you count to eight. Allow the breath to make a whooshing sound as it leaves your body. 5. Repeat steps two through four three more times, making sure that your breathing pattern follows the 4-7-8 ratio. ### 7\. Playing a Word Game Playing a word game can help you relax by keeping stressful thoughts at bay. Games that engage you in repetitive, monotonous tasks are also likely to make you feel sleepy. A cognitive scientist named Luc Beaudoin developed the following word game to help people sleep. 1. Pick a neutral word of five or more letters. Choose a word without repeating letters, such as dream. 2. Think of as many words as you can that begin with the first letter of your chosen word. For the word dream, you might list the words dog, duck, donut, or dimples. 3. Visualize each word you come up with. 4. Repeat this process for each letter in the word. 5. If you feel sleepy before finishing the game, allow yourself to fall asleep. ### 8\. Autogenic Training Autogenic training is a relaxation technique that uses self-hypnosis to promote sleep. [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Department of Veteran Affairs (VA)/Department of Defence (DoD) Clinical Practice GuidelinesThe VA, in collaboration with the DoD and other leading professional organizations, has been developing clinical practice guidelines since the early 1990s. In 2010 the Institute of Medicine identified VA/DoD as leaders in clinical practice guideline development.[View Source](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#references-234993) It involves repeating phrases that focus awareness on relaxing sensations in different areas of the body. To practice, lie in bed with your eyes closed and recite sets of six to 10 phrases for each of the following sensations: - “Warmth in the arms and legs” - “Heaviness in the arms and legs” - “A slow, steady heartbeat” - “Slow, calm, regular breathing” - “Softness and warmth in the belly” - “A cool forehead” With each progressive set, retain some phrases from the previous sets and introduce new ones. Here are example first and final sets. \| First set: \| Final set: \| \|---\|---\| \| My left foot is warm. (x 3) My right foot is warm. (x 3) Both of my legs are warm. (x 3) My feet and legs are warm. (x 3) My right hand is warm. (x 3) My left hand is warm. (x 3) Both of my arms are warm. (x 3) My hands and arms are warm. (x 3) \| My arms and legs are warm and heavy. (x3) My heartbeat is slow and steady. (x3) My breathing is calm and regular. (x3) My belly is warm and relaxed. (x3) My forehead is cool. (x3) My body is at peace. (x3) \| ### 9\. Reading a Book Reading a physical book before bed can be a simple, calming way to quiet your mind and ease into sleep. Unlike screens, which [emit blue light](https://www.sleepfoundation.org/bedroom-environment/blue-light) that can interfere with melatonin production, printed books offer a screen-free wind-down routine that helps signal to your body it’s time to rest. Choose something light or familiar—nothing too thrilling or emotionally intense—to avoid getting too stimulated. Even 15 to 20 minutes of reading can create a relaxing bedtime ritual that shifts your focus away from daily stressors and prepares you for sleep. ## Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. ![](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Email-Capture-Icon.svg) ## Proactive Tips to Sleep Better [Practicing good sleep hygiene](https://www.sleepfoundation.org/sleep-hygiene)—your daily habits and behaviors around rest—can help set the stage for more effective relaxation and better-quality sleep overall. Try incorporating the following strategies into your routine: - Get natural light early in the day: Aim for at least 30 minutes of sunlight exposure in the morning to help regulate your circadian rhythm. - Exercise regularly: Daily physical activity can help you fall asleep faster and enjoy deeper sleep, just try to finish vigorous workouts a few hours before bed. - Avoid caffeine in the evening: Cut off caffeine at least six to eight hours before bedtime, as it can linger in your system and disrupt your sleep. - Limit alcohol and nicotine: These substances may make you feel drowsy initially but can interfere with sleep quality later in the night. - Keep naps short and early: If you nap, aim for no more than 20 to 30 minutes and try to do so earlier in the day to avoid interfering with nighttime sleep. - Optimize your bedroom for sleep: Make your [sleep environment](https://www.sleepfoundation.org/bedroom-environment) cool, dark, and quiet. Choose a [comfortable mattress](https://www.sleepfoundation.org/best-mattress), supportive pillows, breathable sheets, and consider blackout curtains or a white noise machine. - Stick to a [consistent sleep schedule](https://www.sleepfoundation.org/sleep-hygiene/how-to-reset-your-sleep-routine): Go to bed and wake up at the same time every day, even on weekends, to support your body’s internal clock. - Create a [calming bedtime routine](https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults): Wind down each night with quiet activities like reading, taking a warm shower or bath, drinking non-caffeinated tea, or listening to soft music or an audiobook. - Put away electronics: Avoid screens and silence notifications at least 30 to 60 minutes before bed to reduce stimulation and blue light exposure. - Get up if you can’t sleep: If you’re awake for more than 15 minutes, get out of bed and do something calming in another room until you feel sleepy. This helps your brain associate the bed with sleep, not stress. “Sleep is not just a nighttime activity. It requires good habits during the day to set you up for success.” ![Abhinav Singh, MD, MPH, FAASM](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Dr.-Abhinav-Singh-SF-150x150.jpg) Abhinav Singh, MD, MPH, FAASM Sleep Medicine Physician, MD ## When to See a Doctor Occasional sleepless nights are normal, especially during times of stress or schedule disruption. But if you’re consistently struggling to fall asleep, stay asleep, or wake up feeling unrested, it may be time to talk to a healthcare provider. Consider seeing a doctor if: - You’ve had trouble sleeping at least three nights a week for over a month. - Sleep issues are affecting your mood, energy, focus, or daily functioning. - You rely on over-the-counter sleep aids or substances like alcohol to fall asleep. - You snore loudly, gasp for air during sleep, or suspect a sleep disorder like [sleep apnea](https://www.sleepfoundation.org/sleep-apnea). - You’ve tried improving your sleep hygiene but still feel exhausted during the day. A doctor can help identify any underlying issues, such as insomnia, anxiety, depression, or a sleep-related breathing disorder, and work with you to develop an effective treatment plan. Sleep is a vital part of your overall health—don’t hesitate to seek help if you’re not getting the rest you need. [![Commercial CTA](https://www.sleepfoundation.org/wp-content/uploads/2023/11/Sesame-Banner-desktop-1-1024x357.png)![Commercial CTA](https://www.sleepfoundation.org/wp-content/uploads/2023/11/Sesame-Banner-mobile.png)](https://www.sleepfoundation.org/go/sesame-what-to-do-when-you-cant-sleep) ### Diagnosis and Treatment for Insomnia If a doctor suspects you have insomnia, they’ll likely begin by asking about your sleep habits, lifestyle, and overall health. You may be asked to keep a [sleep diary](https://www.sleepfoundation.org/sleep-diary) or complete a questionnaire about your sleep patterns. In some cases, your provider might recommend a [sleep study](https://www.sleepfoundation.org/sleep-studies/how-does-a-sleep-study-work) to rule out other health conditions, like sleep apnea or restless legs syndrome. Treatment for insomnia often starts with [cognitive behavioral therapy for insomnia](https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia) (CBT-I)—a proven, first-line approach that helps change unhelpful thoughts and behaviors around sleep. CBT-I can teach you techniques to relax, manage anxiety about sleep, and build a healthier sleep routine. If needed, a doctor may also discuss short-term use of sleep medications, though these are generally considered a secondary option. Lifestyle adjustments—like improving sleep hygiene, managing stress, and addressing underlying health issues—are also key to restoring better sleep. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best. [About Our Editorial Team](https://www.sleepfoundation.org/about-us) ![Lucy Bryan](https://www.sleepfoundation.org/wp-content/uploads/2023/11/lucy_bryan-lg-profile-150x150.jpg) Written By ### Lucy Bryan, Contributing Writer Lucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University. ![Abhinav Singh, MD, MPH, FAASM](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Dr.-Abhinav-Singh-SF-150x150.jpg) Medically Reviewed by ### Abhinav Singh, MD, MPH, FAASM, Sleep Medicine Physician MD Dr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education. [Learn more about our Editorial Team](https://www.sleepfoundation.org/about-us/who-we-are#team) ## References 6 Sources 1. Mirgain, S. (2016 September). A Body Scan Script. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs. <https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Script-Body-Scan.pdf> 2. Mirgain, S. & Singles, J. (2023). Progressive Muscle Relaxation. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs. <https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Progressive-Muscle-Relaxation.pdf> 3. U.S. Department of Veterans Affairs. (2015, September). Relaxation Exercise: Visualization. Veterans Employment Toolkit. <https://www.va.gov/vetsinworkplace/docs/em_eap_exercise_visualizing.asp> 4. Weil, A. (2022, February). Three Breathing Exercises and Techniques. DrWeil. <https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/> 5. CBC News. (2017, May). B.C. professor’s sleep trick gets attention from Oprah, Forbes, Guardian. <https://www.cbc.ca/news/canada/british-columbia/sfu-sleep-trick-luc-beaudoin-1.4092294> 6. Ilkevitch, A. (2020, June). Autogenic Training. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs. <https://www.va.gov/WHOLEHEALTH/veteran-handouts/docs/AutogenicTraining-508Final-9-5-2018.pdf> ## Learn More About Insomnia [![Woman in bed unable to sleep](https://www.sleepfoundation.org/wp-content/uploads/2021/07/woman-sleeping-insomnia-300x200.jpg)](https://www.sleepfoundation.org/insomnia/what-causes-insomnia) [What Causes Insomnia?](https://www.sleepfoundation.org/insomnia/what-causes-insomnia) By Eric Suni July 10, 2025 * [![Early-Morning Shiftwork Affects Overnight Blood Pressure, Increases Risk of Cardiovascular Disease](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Symptoms-of-Insomnia-300x200.jpg)](https://www.sleepfoundation.org/insomnia/symptoms) [Symptoms of Insomnia](https://www.sleepfoundation.org/insomnia/symptoms) By Daniel Noyed July 10, 2025 * [![Diagnosing Insomnia](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Diganosing-Insomnia-300x200.jpg)](https://www.sleepfoundation.org/insomnia/diagnosis) 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Readable Markdown	[Skip to content](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#post_content) ### At a Glance Understanding what’s behind your sleepless nights is the first step toward better rest, and many causes of insomnia are manageable with the right techniques, including: - [Controlled breathing](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#controlled-breathing) - [Body scan meditation](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#body-scan) - [Progressive muscle relaxation](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#progressive-muscle) - [Imagery](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#imagery) - [The military method](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#the-military) - [4-7-8 breathing exercise](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#dr-andrew-weil) - [Playing a word game](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#play-a-word) - [Autogenic training](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#autogenic-training) - [Reading a book](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep#reading-a-book) Nearly everyone is familiar with that seemingly inescapable feeling of being awake in the middle of the night, with everything quiet — except for your brain. According to data from roughly 160,000 Sleep Foundation profiles, more than 80% have difficulty falling asleep at least some of the time and 37% say they frequently have difficulty falling asleep. [Insomnia](https://www.sleepfoundation.org/insomnia) is one of the most common sleep disorders, and it often has more than one cause. Stress and anxiety are leading culprits, as a racing mind can make it hard to unwind at night. Poor sleep habits, like using screens before bed or having an inconsistent sleep schedule, can also disrupt your internal clock and make falling asleep harder. Lifestyle choices, such as drinking caffeine late in the day or consuming alcohol before bed, can interfere with sleep cycles as well. Sometimes, difficulty sleeping is a symptom of an underlying health condition, such as depression, chronic pain, acid reflux, or a sleep disorder like sleep apnea or [restless legs syndrome](https://www.sleepfoundation.org/restless-legs-syndrome). [Struggling to fall asleep](https://www.sleepfoundation.org/sleep-hygiene/how-to-fall-asleep-fast)—or stay asleep—can leave you frustrated and drained. But before you reach for a sleep aid, consider trying one of these evidence-backed techniques. From progressive muscle relaxation and deep breathing to guided imagery, mindfulness meditation, and more, these approaches are simple, safe, and easy to try at home—even in the middle of the night. ### 1\. Controlled Breathing Slow, deep breathing can bring your body into a state of relaxation. Repeat this exercise several times, until you feel ready to sleep or to transition into another relaxation ritual. 1. Place one hand on your stomach and the other on your chest. 2. Inhale slowly, directing your breath deep into your belly. The hand on your stomach should gradually rise, while the one on your chest should have little to no movement. 3. Exhale gently, allowing the hand on your stomach to gradually fall. ### 2\. Body Scan Meditation Many people use [meditation](https://www.sleepfoundation.org/meditation-for-sleep) to invite calm and to promote mental and physical well-being. Body scans are a type of meditation that involve directing attention to different areas of the body without judging the sensations that arise. 1. Lie in bed face up with your hands at your side. 2. Spend a few moments practicing controlled breathing. 3. Direct your attention to sensations in your feet without labeling them as good or bad. 4. Breathe deeply and imagine the breath traveling all the way to your feet. As you exhale, let your feet dissolve from your awareness, and direct your attention to your ankles and calves. 5. Move your attention progressively upward until you reach the head. 6. Finish the practice by becoming aware of your body as a whole and breathing deeply. ### 3\. Progressive Muscle Relaxation Progressive muscle relaxation (PMR) is a technique that involves deliberately tensing and relaxing particular muscle groups, which can help you recognize and release tension in the body. 1. Sit or lie in a comfortable position and become aware of your breath. 2. As you slowly breathe in, clench your fists, noticing sensations that accompany tightening your muscles. 3. Gently exhale, relaxing your hands. Notice tension draining out of your muscles. 4. Repeat this process, tensing as you inhale and releasing as you exhale, for muscle groups throughout your body. ### 4\. Imagery Imagery—also sometimes called visualization—is a technique that involves imagining peaceful or comforting scenes that encourage the body to relax. You can practice visualization on your own or you can access guided imagery exercises online or through apps. 1. Find a comfortable position and close your eyes. Practice controlled breathing for a few moments. 2. Imagine yourself in a scene that feels calming and relaxing, such as on a beach. 3. Picture as many pleasant details as you can, taking note of feelings of relaxation in your body. ### 5\. The Military Method Need to fall asleep anywhere, anytime? The military sleep method might be perfect for you. This method was designed to help service members fall asleep in tense or difficult situations by teaching them to quickly relax their body and mind. 1. Relax our face, moving from your forehead to your jaw. 2. Release any tension in your shoulders and arms, allowing them to rest at your sides. 3. Take a slow, deep breath and then gradually exhale. 4. Relax your legs, beginning with the hips and thighs and working your way to the tips of your toes. 5. With your eyes closed, imagine a peaceful scene. If you get distracted, repeat a simple phrase in your mind, like “be still.” ### 6\. 4-7-8 Breathing Exercise The 4-7-8 breathing technique was created to calm the nervous system and promote relaxation. This method of breathing control involves establishing a pattern of inhaling, holding breath, and exhaling in a specific ratio. 1. Close your eyes and place the tip of your tongue on the roof of your mouth, just behind your teeth. Keep your tongue in this position for the whole exercise. 2. Close your mouth and breathe in through your nose as you count to four in your mind. 3. Hold your breath, and count to seven. 4. Open your mouth and exhale as you count to eight. Allow the breath to make a whooshing sound as it leaves your body. 5. Repeat steps two through four three more times, making sure that your breathing pattern follows the 4-7-8 ratio. ### 7\. Playing a Word Game Playing a word game can help you relax by keeping stressful thoughts at bay. Games that engage you in repetitive, monotonous tasks are also likely to make you feel sleepy. A cognitive scientist named Luc Beaudoin developed the following word game to help people sleep. 1. Pick a neutral word of five or more letters. Choose a word without repeating letters, such as dream. 2. Think of as many words as you can that begin with the first letter of your chosen word. For the word dream, you might list the words dog, duck, donut, or dimples. 3. Visualize each word you come up with. 4. Repeat this process for each letter in the word. 5. If you feel sleepy before finishing the game, allow yourself to fall asleep. ### 8\. Autogenic Training Autogenic training is a relaxation technique that uses self-hypnosis to promote sleep. It involves repeating phrases that focus awareness on relaxing sensations in different areas of the body. To practice, lie in bed with your eyes closed and recite sets of six to 10 phrases for each of the following sensations: - “Warmth in the arms and legs” - “Heaviness in the arms and legs” - “A slow, steady heartbeat” - “Slow, calm, regular breathing” - “Softness and warmth in the belly” - “A cool forehead” With each progressive set, retain some phrases from the previous sets and introduce new ones. Here are example first and final sets. \| First set: \| Final set: \| \|---\|---\| \| My left foot is warm. (x 3) My right foot is warm. (x 3) Both of my legs are warm. (x 3) My feet and legs are warm. (x 3) My right hand is warm. (x 3) My left hand is warm. (x 3) Both of my arms are warm. (x 3) My hands and arms are warm. (x 3) \| My arms and legs are warm and heavy. (x3) My heartbeat is slow and steady. (x3) My breathing is calm and regular. (x3) My belly is warm and relaxed. (x3) My forehead is cool. (x3) My body is at peace. (x3) \| ### 9\. Reading a Book Reading a physical book before bed can be a simple, calming way to quiet your mind and ease into sleep. Unlike screens, which [emit blue light](https://www.sleepfoundation.org/bedroom-environment/blue-light) that can interfere with melatonin production, printed books offer a screen-free wind-down routine that helps signal to your body it’s time to rest. Choose something light or familiar—nothing too thrilling or emotionally intense—to avoid getting too stimulated. Even 15 to 20 minutes of reading can create a relaxing bedtime ritual that shifts your focus away from daily stressors and prepares you for sleep. ## Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. ![](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Email-Capture-Icon.svg) [Practicing good sleep hygiene](https://www.sleepfoundation.org/sleep-hygiene)—your daily habits and behaviors around rest—can help set the stage for more effective relaxation and better-quality sleep overall. Try incorporating the following strategies into your routine: - Get natural light early in the day: Aim for at least 30 minutes of sunlight exposure in the morning to help regulate your circadian rhythm. - Exercise regularly: Daily physical activity can help you fall asleep faster and enjoy deeper sleep, just try to finish vigorous workouts a few hours before bed. - Avoid caffeine in the evening: Cut off caffeine at least six to eight hours before bedtime, as it can linger in your system and disrupt your sleep. - Limit alcohol and nicotine: These substances may make you feel drowsy initially but can interfere with sleep quality later in the night. - Keep naps short and early: If you nap, aim for no more than 20 to 30 minutes and try to do so earlier in the day to avoid interfering with nighttime sleep. - Optimize your bedroom for sleep: Make your [sleep environment](https://www.sleepfoundation.org/bedroom-environment) cool, dark, and quiet. Choose a [comfortable mattress](https://www.sleepfoundation.org/best-mattress), supportive pillows, breathable sheets, and consider blackout curtains or a white noise machine. - Stick to a [consistent sleep schedule](https://www.sleepfoundation.org/sleep-hygiene/how-to-reset-your-sleep-routine): Go to bed and wake up at the same time every day, even on weekends, to support your body’s internal clock. - Create a [calming bedtime routine](https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults): Wind down each night with quiet activities like reading, taking a warm shower or bath, drinking non-caffeinated tea, or listening to soft music or an audiobook. - Put away electronics: Avoid screens and silence notifications at least 30 to 60 minutes before bed to reduce stimulation and blue light exposure. - Get up if you can’t sleep: If you’re awake for more than 15 minutes, get out of bed and do something calming in another room until you feel sleepy. This helps your brain associate the bed with sleep, not stress. “Sleep is not just a nighttime activity. It requires good habits during the day to set you up for success.” Occasional sleepless nights are normal, especially during times of stress or schedule disruption. But if you’re consistently struggling to fall asleep, stay asleep, or wake up feeling unrested, it may be time to talk to a healthcare provider. Consider seeing a doctor if: - You’ve had trouble sleeping at least three nights a week for over a month. - Sleep issues are affecting your mood, energy, focus, or daily functioning. - You rely on over-the-counter sleep aids or substances like alcohol to fall asleep. - You snore loudly, gasp for air during sleep, or suspect a sleep disorder like [sleep apnea](https://www.sleepfoundation.org/sleep-apnea). - You’ve tried improving your sleep hygiene but still feel exhausted during the day. A doctor can help identify any underlying issues, such as insomnia, anxiety, depression, or a sleep-related breathing disorder, and work with you to develop an effective treatment plan. Sleep is a vital part of your overall health—don’t hesitate to seek help if you’re not getting the rest you need. [![Commercial CTA](https://www.sleepfoundation.org/wp-content/uploads/2023/11/Sesame-Banner-desktop-1-1024x357.png)![Commercial CTA](https://www.sleepfoundation.org/wp-content/uploads/2023/11/Sesame-Banner-mobile.png)](https://www.sleepfoundation.org/go/sesame-what-to-do-when-you-cant-sleep) ### Diagnosis and Treatment for Insomnia If a doctor suspects you have insomnia, they’ll likely begin by asking about your sleep habits, lifestyle, and overall health. You may be asked to keep a [sleep diary](https://www.sleepfoundation.org/sleep-diary) or complete a questionnaire about your sleep patterns. In some cases, your provider might recommend a [sleep study](https://www.sleepfoundation.org/sleep-studies/how-does-a-sleep-study-work) to rule out other health conditions, like sleep apnea or restless legs syndrome. Treatment for insomnia often starts with [cognitive behavioral therapy for insomnia](https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia) (CBT-I)—a proven, first-line approach that helps change unhelpful thoughts and behaviors around sleep. CBT-I can teach you techniques to relax, manage anxiety about sleep, and build a healthier sleep routine. If needed, a doctor may also discuss short-term use of sleep medications, though these are generally considered a secondary option. Lifestyle adjustments—like improving sleep hygiene, managing stress, and addressing underlying health issues—are also key to restoring better sleep. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best. ![Lucy Bryan](https://www.sleepfoundation.org/wp-content/uploads/2023/11/lucy_bryan-lg-profile-150x150.jpg) Written By ### Lucy Bryan, Contributing Writer Lucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University. ![Abhinav Singh, MD, MPH, FAASM](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Dr.-Abhinav-Singh-SF-150x150.jpg) Medically Reviewed by ### Abhinav Singh, MD, MPH, FAASM, Sleep Medicine Physician MD Dr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education. [Learn more about our Editorial Team](https://www.sleepfoundation.org/about-us/who-we-are#team) ## References 6 Sources 1. Mirgain, S. (2016 September). A Body Scan Script. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs. <https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Script-Body-Scan.pdf> 2. Mirgain, S. & Singles, J. (2023). Progressive Muscle Relaxation. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs. <https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Progressive-Muscle-Relaxation.pdf> 3. U.S. Department of Veterans Affairs. (2015, September). Relaxation Exercise: Visualization. Veterans Employment Toolkit. <https://www.va.gov/vetsinworkplace/docs/em_eap_exercise_visualizing.asp> 4. Weil, A. (2022, February). Three Breathing Exercises and Techniques. DrWeil. <https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/> 5. CBC News. (2017, May). B.C. professor’s sleep trick gets attention from Oprah, Forbes, Guardian. <https://www.cbc.ca/news/canada/british-columbia/sfu-sleep-trick-luc-beaudoin-1.4092294> 6. Ilkevitch, A. (2020, June). Autogenic Training. Office of Patient Centered Care & Cultural Transformation. U.S. Department of Veterans Affairs. <https://www.va.gov/WHOLEHEALTH/veteran-handouts/docs/AutogenicTraining-508Final-9-5-2018.pdf> Learn More About Insomnia [![Woman in bed unable to sleep](https://www.sleepfoundation.org/wp-content/uploads/2021/07/woman-sleeping-insomnia-300x200.jpg)](https://www.sleepfoundation.org/insomnia/what-causes-insomnia) [![Early-Morning Shiftwork Affects Overnight Blood Pressure, Increases Risk of Cardiovascular Disease](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Symptoms-of-Insomnia-300x200.jpg)](https://www.sleepfoundation.org/insomnia/symptoms) [![Diagnosing Insomnia](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Diganosing-Insomnia-300x200.jpg)](https://www.sleepfoundation.org/insomnia/diagnosis) [![Treatments for Insomnia](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Treatments-for-Insomnia-300x200.jpg)](https://www.sleepfoundation.org/insomnia/treatment) [![Woman seated in bed suffering from insomnia](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Insomnia-and-Women-300x200.jpg)](https://www.sleepfoundation.org/insomnia/insomnia-women) [![senior sleeping](https://www.sleepfoundation.org/wp-content/uploads/2018/10/senior-sleeping-300x199.jpg)](https://www.sleepfoundation.org/insomnia/older-adults) [![Woman with Insomnia lying in bed looking at clock](https://www.sleepfoundation.org/wp-content/uploads/2020/08/Types-of-Insomnia-300x200.jpg)](https://www.sleepfoundation.org/insomnia/types-of-insomnia) [![Cognitive Behavioral Therapy for Insomnia (CBT-I): An Overview](https://www.sleepfoundation.org/wp-content/uploads/2018/08/14-NSF-9-L-Woman-sleeping-lying-on-pebbles_2880x1400.jpg)](https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia) [![Stressed woman rubbing temples](https://www.sleepfoundation.org/wp-content/uploads/2020/09/Stress-and-Insomnia-300x200.jpg)](https://www.sleepfoundation.org/insomnia/stress-and-insomnia) [![Postpartum Insomnia](https://www.sleepfoundation.org/wp-content/uploads/2020/09/postpartum-depression-300x200.jpg)](https://www.sleepfoundation.org/insomnia/postpartum-insomnia) [![woman lying awake in bed](https://www.sleepfoundation.org/wp-content/uploads/2020/09/shutterstock_1481305928-300x200.jpg)](https://www.sleepfoundation.org/insomnia/pms-and-insomnia) [![Woman Exercising Insomnia](https://www.sleepfoundation.org/wp-content/uploads/2021/07/insomnia-exercise-300x184.jpg)](https://www.sleepfoundation.org/insomnia/exercise-and-insomnia) [![Woman of color lying in bed with eyes open](https://www.sleepfoundation.org/wp-content/uploads/2021/10/Is-Insomnia-Genetic-300x200.jpg)](https://www.sleepfoundation.org/insomnia/is-insomnia-genetic) [![Worried woman lying in bed with eyes open](https://www.sleepfoundation.org/wp-content/uploads/2021/10/Fatal-Insomnia-300x200.jpg)](https://www.sleepfoundation.org/insomnia/fatal-insomnia) [![A woman lies awake in bed.](https://www.sleepfoundation.org/wp-content/uploads/2022/04/shutterstock_1160037781-300x192.jpg)](https://www.sleepfoundation.org/insomnia/paradoxical-insomnia) [![stock photo of a man experiencing insomnia in a hospital](https://www.sleepfoundation.org/wp-content/uploads/2022/06/man-in-hospital-bed-300x169.jpg)](https://www.sleepfoundation.org/insomnia/insomnia-after-surgery) [![woman eating healthy meal](https://www.sleepfoundation.org/wp-content/uploads/2023/11/Keto-Insomnia-Is-It-Real--300x200.jpg)](https://www.sleepfoundation.org/insomnia/keto-insomnia) [![Acupuncture for Insomnia: Everything You Need to Know](https://www.sleepfoundation.org/wp-content/uploads/2023/11/acupuncture-300x200.jpg)](https://www.sleepfoundation.org/insomnia/acupuncture-for-insomnia) [![image of a woman writing in a notebook](https://www.sleepfoundation.org/wp-content/uploads/2023/11/woman-writing-in-notebook-300x169.jpg)](https://www.sleepfoundation.org/insomnia/treatment/sleep-restriction-therapy) [![Natural Cures for Insomnia: From Acupressure to Yoga](https://www.sleepfoundation.org/wp-content/uploads/2024/12/Natural-Cures-for-Insomnia-300x194.jpg)](https://www.sleepfoundation.org/insomnia/treatment/natural-cures-for-insomnia) [![Woman with Insomnia lying in bed looking at clock](https://www.sleepfoundation.org/wp-content/uploads/2020/08/Types-of-Insomnia-300x200.jpg)](https://www.sleepfoundation.org/insomnia/psychophysiological-insomnia) [![A Woman Trying to Sleep while Her Husband is Snoring](https://www.sleepfoundation.org/wp-content/uploads/2025/05/pexels-kampus-7556636-300x200.jpg)](https://www.sleepfoundation.org/insomnia/sleep-apnea-vs-insomnia/) [![stock photo of a woman who cant sleep](https://www.sleepfoundation.org/wp-content/uploads/2022/08/woman-cant-sleep-300x200.jpg)](https://www.sleepfoundation.org/insomnia) [![Woman Light Therapy](https://www.sleepfoundation.org/wp-content/uploads/2021/07/light-therapy-woman-300x200.jpg)](https://www.sleepfoundation.org/light-therapy)
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