Can't Sleep? 8 Things You Can Try Tonight

It's Okay — Even If You Can't Sleep Tonight

You're in bed but sleep won't come. The clock keeps ticking and the anxiety builds. "I have to be up early tomorrow" — and that very thought keeps you even more awake.

Sleepless nights happen to everyone. And it's not because you lack willpower or aren't trying hard enough.

This page shares eight specific techniques you can try tonight. Pick whichever feels right and take it one step at a time.

8 Methods You Can Try Right Now

1. Regulate Your Breathing Rhythm

Shorter inhales, longer exhales — that alone sends a "you can rest now" signal to your body. The 4-7-8 breathing technique is a simple approach that many people find effective.

**→ How to Fall Asleep More Easily with Breathing**

2. Try the Cognitive Shuffle

Picture random, unrelated words one after another in your mind — that alone can dial down the mental arousal caused by looping thoughts.

**→ How to Do the Cognitive Shuffle**

3. Relax Your Body in Sequence (Progressive Muscle Relaxation)

From your toes to the top of your head, tense each muscle group and then release. It's a way to notice — and let go of — the tension you've been carrying.

**→ Concrete Steps to Fall Asleep Now**

4. Stop Checking the Clock

Every time you glance at the clock, your brain starts calculating "only X hours left" and the anxiety spirals. Turn the clock face down. Put your phone screen-down, out of reach.

5. Lower the Room Temperature a Little

Your body feels sleepiest when its core temperature drops. A slightly cool bedroom (65–72°F / 18–22°C) works best.

6. If You're Still Awake After 20 Minutes, Get Up

Repeatedly lying in bed unable to sleep trains your brain to associate your bed with wakefulness. If 20 minutes pass without sleep, get up. Sit in a dimly lit room and do something quiet. When drowsiness returns, go back to bed.

7. Write Down What's on Your Mind

Tomorrow's worries, your to-do list, thoughts going in circles — putting them on paper helps your brain decide it doesn't need to keep holding onto them.

**→ What to Do (and Not Do) on a Sleepless Night**

8. Give Yourself Permission Not to Sleep

It sounds paradoxical, but releasing the pressure to "fall asleep now" can actually help you drift off. "Just lying here is enough" — with that thought, your body naturally shifts into rest mode.

Understanding Why You Can't Sleep Matters Too

Just as important as the techniques is understanding the reasons behind your sleeplessness. Stress, lifestyle habits, light exposure, patterns of thinking — when you know the cause, finding the right response becomes much easier.

**→ A Thorough Guide to Why You Can't Sleep**

We Hope You Find What Works for You

You don't need to try all eight methods. Just pick one tonight. If it doesn't work, that just means it wasn't the right fit — not that something is wrong with you.

If you'd like to understand your sleep patterns better, a quick 3-minute check might be a good place to start.

**Take the 3-Minute Sleep Check →**

Related Articles

- How to Fall Asleep Fast | 4-7-8 Breathing & Muscle Relaxation Steps — For concrete step-by-step guidance - A Thorough Guide to Why You Can't Sleep — For exploring the root causes - What to Do (and Not Do) on a Sleepless Night — Tonight's action guide - Fall Asleep More Easily with the Cognitive Shuffle — When your mind won't stop racing - How to Fall Asleep More Easily with Breathing — For releasing physical tension

Reference Data

The American Academy of Sleep Medicine (AASM) guidelines recommend cognitive behavioral therapy for insomnia (CBT-I) as the first-line treatment. Relaxation techniques including breathing exercises and progressive muscle relaxation are standard components of CBT-I and have been shown in multiple randomized controlled trials to reduce sleep-onset latency.