What to Do When You Can’t Sleep: 6 Techniques to Try Right Now

Whether it happens most nights or sporadically, just about everyone knows the frustrating feeling of not being able to fall asleep when you want to be sleeping. In fact, one in every two adults will experience short-term insomnia at some point in their lives — so if you're going through it, you're far from alone. 

Many people with sleep apnea struggle to fall or stay asleep (and often don't even know why). But the more you think about trying to make it happen, the harder it feels to get your brain to wind down and yield to restful sleep. The good news is there are many simple relaxation techniques that you can try anywhere without special tools. Here are five to try when you can't sleep.

5 Ways to Fall Asleep Right Now

The Military Method

Members of the military often face challenging sleep conditions, but sleep is required for their peak performance. The so-called “military method” was popularized in the book Relax and Win: Championship Performance by Olympic spring coach Lloyd Bud Winter which was originally published in 1981. It includes this process designed to help people fall asleep in two minutes:

• Get into a comfortable position and relax each part of your face.
• Drop your shoulders and let your arms rest at your sides.
• Take deep breaths to relax your chest and torso.
• Starting at your hips and, moving downward to your feet, relax your lower body one part at a time.
• Visualize a calm, peaceful environment, such as a quiet beach. If intrusive thoughts float in, acknowledge and steer gently away from them.

Progressive Muscle Relaxation

This approach has some similarities to the military method for how to fall asleep, as it involves moving through the body part by part in the process of relaxation. Here are the steps to do progressive muscle relaxation:

• Lie in bed with your eyes closed and begin breathing slowly and deeply.  
• Tense the muscles in your face for 10 seconds before releasing and continuing deep breaths.
• Tense your shoulder muscles for 10 seconds before releasing. Continue with deep breathing.
• Repeat this process for each part of your body, gradually moving downward one muscle group at a time until you reach your feet (avoiding any areas where you feel pain).

Guided Imagery

Sometimes, when we try to fall asleep at night, our brains replay all of the stresses of the day. Replacing those looping negative thoughts with more tranquil (or even just neutral) thoughts can help facilitate sleep. 

To use the technique known as guided imagery, conjure a calming scene and visualize your body in this environment. Take slow, deep breaths while you visualize the sensory experiences of the peaceful scene — the smells, sounds, sights, feelings. Research shows that nature-based environments are particularly effective for relaxation and anxiety reduction.

You can do this exercise independently wherever you are. It can also be helpful to listen to a recorded soundtrack in which a soothing narrator talks you through the experience. Many such options are available.

Deep Breathing

Deep breathing, also called diaphragmatic breathing or belly breathing, is scientifically proven to reduce stress and anxiety. When we're stressed, our breathing naturally becomes shallower and faster. You can help reset that cycle and prepare for sleep with this deep-breathing approach:

• Place one hand on your chest and the other hand on your belly. 
• Breathe in slowly through your nose and feel as your belly expands. You should feel the hand on the belly rise while the other hand barely moves. 
• Hold the breath at the top for three seconds and allow your lungs to fill completely.
• Exhale slowly through your mouth. As you do, let your belly fall back down and gently squeeze your abdominal muscles to push the remaining air out of your lungs.
• Repeat the process for several minutes, feeling the rise and fall of your belly with each breath and slowing your breath even further as you go.

Mindfulness Meditation

Mindfulness meditation can help you fall asleep and also improve sleep quality. The main idea behind this approach to meditation is focusing your attention on the present moment alone — steering it away from the stresses of the past or worries about the future. There are many different ways to approach mindfulness meditation. One method we like is the 5-4-3-2-1 method, which works like this:

• Start by taking several deep, slow breaths. 
• Think about five things that you can see in your bedroom. 
• Now, close your eyes and think about four things you can feel and touch, such as the feel of the sheets against your body and the movement of the air from a fan on your skin.
• Next, think about three things you can hear, such as white noise from a sound machine or the hum of passing traffic.
• Acknowledge two things you can smell, like lavender from an eye mask or toothpaste on your breath.
• Acknowledge one thing you can taste. By now, you should feel more rooted in the present moment and feel more relaxed for sleep.

What You Can Do Each Day for Better Sleep

Apart from these accessible techniques to help you sleep, you should also practice everyday habits that can improve your sleep over the long term. These good habits, also known as sleep hygiene practices, can make a big difference:

• Stick to a consistent schedule. That means going to sleep and waking up around the same time each day, even on weekends.
• Create a bedtime routine. Spend an hour or so before bed doing relaxing activities, such as stretching or reading.
• Be active during the day. Exercise helps you sleep better, but aim to wrap up strenuous workouts several hours before you plan to go to bed so that you aren’t overstimulated.
• Keep your bedroom cool, dark, and quiet. The ideal temperature for sleep is between 65 and 77 degrees, so turn down the thermostat if possible. Help prepare for sleep with blackout curtains or an eye mask. And eliminate as many stimulating noises as possible.
• Stop screen time an hour before bed. The blue light from screens like computers, phones, and tablets can disrupt your sleep cycle.
• Limit caffeine in the afternoon. Avoid consuming caffeine at least eight hours before bedtime to prevent it from impacting your ability to fall asleep at night.
• Get morning sunlight. Aim to spend 15 minutes near a window or outside each morning to boost your natural sleep-wake cycle.

Sleeplessness and Sleep Apnea

Like snoring or gasping for breath at night, insomnia can also be a symptom of sleep apnea. Sleep apnea is a common sleep disorder, and there are two main types of the condition: obstructive sleep apnea (OSA), which is caused by a physical blockage to the airway, and central sleep apnea (CSA), which occurs when the brain doesn’t properly signal the muscles that regulate breathing.

People with sleep apnea can experience hundreds of breathing interruptions during sleep, and this can lead to sleeplessness. Among those with sleep apnea, as many as 84 percent have also experienced insomnia. 

Both common sleep disorders, insomnia and sleep apnea can make each other worse. They also share some of the same risk factors, such as excessive weight, hormonal imbalances, and chronic endocrine conditions. 
A sleep study can diagnose sleep apnea, and help you get the treatment you need to better fall asleep and stay asleep.