There’s nothing worse than lying in bed, wide awake, knowing the clock is ticking, and you’ve got to be up early.
Any other night, you can fall asleep the minute your head hits the pillow. But when you’ve got the alarm set for 6 a.m, magically, your brain goes into high gear and refuses to let you get any rest. Whether your mind’s racing or your body just won’t switch off, here’s what you can actually do when sleep refuses to show up.
1. Get out of bed if you’ve been awake too long.
If you’ve been lying there for more than 20–30 minutes with no signs of sleep, get up and move to a different room. Staying in bed while you’re wide awake trains your brain to associate your bed with stress instead of rest. Try reading under soft lighting, doing something quiet, or just sitting calmly for a while. Once you feel drowsy, head back to bed. You want your bed to feel like a cue for sleep, not a battleground.
2. Avoid picking up your phone.
The temptation to scroll when you can’t sleep is real, but the blue light from your screen stimulates your brain and can make it even harder to wind down. Even just checking the time can add pressure and frustration. Instead, try something offline, like reading a book, listening to a calming playlist, or focusing on slow breathing. The goal is to shift into a slower rhythm, not plug back into your brain’s daytime mode.
3. Try a body scan to calm your nervous system.
Doing a slow mental scan from head to toe can help calm racing thoughts. Bring your attention to each part of your body — shoulders, chest, hands, legs — and gently release any tension you notice along the way. This simple practice gives your mind something to focus on that isn’t worry or frustration. It’s a way of gently guiding your body back into rest mode, even if your brain isn’t quite there yet.
4. Don’t obsess over how much sleep you’re getting.
Clock-watching adds stress — and that stress makes it harder to fall asleep. You don’t need to count down the hours or predict how tired you’ll feel tomorrow. That only adds pressure and keeps your brain in problem-solving mode. Remind yourself that your body can handle the occasional rough night. Sleep isn’t always perfect, and trying to control it usually makes things worse. Take the pressure off and focus on relaxing, not forcing sleep.
5. Use a calming scent or routine to wind down.
Smells like lavender, cedarwood, or chamomile can cue your brain that it’s time to relax. If you’ve got a sleep spray, essential oil, or even a favourite lotion, using it during restless nights can help your body return to a familiar wind-down pattern. Even small rituals like dimming the lights, changing into fresh pyjamas, or sipping herbal tea tell your nervous system it’s time to settle. It’s about sending the message that you’re safe to rest, even if sleep hasn’t kicked in yet.
6. Journal whatever’s keeping you up.
If your brain won’t stop thinking, give those thoughts somewhere to go. Writing them down, even just a few lines, can help unload the mental clutter that’s keeping you wired. It’s not about solving anything, just making space. Once you’ve got the thoughts out of your head and onto paper, it’s easier to set them aside. You’re not ignoring your worries — you’re postponing them until morning, when your brain’s better equipped to deal with them.
7. Try slow breathing or a sleep-focused meditation.
Guided meditations or breathing exercises help shift your body from alert to relaxed. Try inhaling for four counts, holding for four, and exhaling for six — it’s a rhythm that gently encourages your body to settle. If you prefer audio, there are plenty of apps and playlists that walk you through calming visualisations or stories. The key is repetition, even if it doesn’t knock you out right away, the practice creates a more peaceful mindset over time.
8. Skip the snacks, especially sugary ones.
It’s tempting to raid the fridge when you’re up late, but eating too close to bedtime can confuse your body’s signals. Sugar and heavy carbs in particular can give you a second wind instead of helping you settle down. If you’re genuinely hungry, go for something light and simple like a banana or a bit of toast. But try not to turn sleeplessness into snack time. Your digestion system needs rest, too, and heavy food can make it harder to relax.
9. Make sure your room is cool and comfortable.
Even a slightly too-warm bedroom can mess with your sleep cycle. Your body naturally cools down when it’s preparing for rest, so a cooler room helps support that process. Try adjusting the temperature, changing your bedding, or even cracking a window. If you’re tossing and turning, check if your mattress, pillow, or sheets are part of the problem. Small discomforts become big annoyances when you’re overtired, and fixing them can make all the difference.
10. Accept that not every night will be perfect.
Some nights will just be off, and that’s okay. The more you resist sleeplessness, the harder it becomes to move through it. Letting go of the pressure to sleep perfectly every night helps ease the frustration and stress that can keep you up even longer. Instead of fighting it, focus on creating rest. Even if you’re not asleep, lying calmly in a dark, quiet space still helps your body recharge. Sleep will come when it’s ready, and the less pressure you place on it, the more likely it is to return naturally.
11. Rethink your caffeine timing.
Caffeine lingers in your system longer than most people realise, sometimes up to 8 hours. If you’re struggling with sleep, try cutting off coffee or energy drinks in the early afternoon rather than just before bed. Even if you fall asleep fine most nights, caffeine might be affecting the quality of your sleep or how long it lasts. A slight adjustment in your routine could help your body wind down more smoothly in the evening.
12. Don’t try to “make up” for lost sleep with naps too often.
If you had a rough night, a nap can be tempting, and sometimes helpful. But long or late naps can throw your sleep cycle even further off. If you do nap, keep it short and earlier in the day so it doesn’t interfere with the next night’s rest. It’s better to focus on resetting your routine than overcorrecting. Consistency is key — and getting back to your normal rhythm is usually more helpful than chasing sleep in chunks.
