What to do when you can't sleep: three tips to help you fall asleep

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Burning candles and a reed air freshener on a table

If you’re looking to improve your sleep or struggling to nod off, we have some top tips to help you. From relaxing and finding calm to banning technology before bed, read on for some handy recommendations to help you get a good night’s sleep, wake up refreshed and reap the benefits.

What to do when you can’t sleep: three top tips

Follow these tips to help you doze off faster and get a good night’s sleep without interruption.

1. Unload your mind before bedtime

Avoid bringing everyday stresses, worries and anxieties to bed. These thoughts can keep your brain alert and active, and prevent a peaceful night’s sleep. Instead, try to relax and find some calm before hitting your pillow.

Make sure you create a tranquil, chilled atmosphere in your bedroom for optimum sleep hygiene. Try lighting a candle to bring some calm into the room or use essential oils to fill the air with soothing scents.

You could also try writing down some of your thoughts in a mindfulness journal to help take control and manage your emotions. Or incorporate some breathing exercises into your night-time routine to help you clear your mind, get to sleep quicker and get the most out of your sleep.

Burning candles and reed air freshener on table indoors. Cosy atmosphere

2. Leave electronics behind

Keep electronic devices away from your bed. The blue light emitted by screens can disrupt your sleep cycle, inhibiting the production of the sleep hormone melatonin. Constant accessibility to electronic devices also disrupts your brain's ability to switch off fully.

Create a tech-free zone in your bedroom to promote better sleep. Avoid having a TV in your room, or at least watching something on it late at night, and keep your phone away from your bed or possibly even outside your door. If you rely on your phone for your alarm, you might want to think about getting an alarm clock so you can keep screen-free for longer and not depend on your tech.

It could be worth investing in a light alarm clock to help you nod off and wake up more naturally. Mimicking sunset and sunrise, these will gradually dim and brighten to regulate your body clock and keep your bedroom phone-free. Our favourite is the Lumie Sunrise alarm clock, which will gradually fade and glow accordingly to help you reconnect with your natural rhythm.

3. Get up if you can't sleep

If you find yourself lying in bed, tossing and turning for an extended period of time without falling asleep, it's time to take action. Instead of staying put, get up and out of bed. This simple step can help break the cycle of restlessness and make it easier to drift off later.

Try engaging in a soothing or mundane activity to help calm your mind and body. Folding laundry, reading a light-hearted book or doing the dishes can be perfect choices. Making a relaxing cup of tea can also help, just make sure it’s caffeine-free. Avoid bright lights and screens, and opt for a dim, relaxing ambience. Check out our guide to the best herbal teas to find a new favourite.

Remember, if you consistently experience sleep problems, it's advisable to consult a doctor. They can provide professional guidance and assistance tailored to your specific needs.

The best products to help you get a good night's sleep

We’ve rounded up some of the best products to help you nod off, from an eye mask to calming tea.

Drowsy Silk Eye Mask, Amazon, £69: Drift off to sleep in total darkness with this eye mask and improve your sleep quality. Made from 100% pure mulberry silk, it feels soft against your eyes and will block out external light in an instant.

Hatch Restore Alarm Clock, Amazon, £182: Fall asleep to soothing sounds and dimming light with this light alarm clock. Customise via the Hatch app, which also features meditations and sleep stories to help you wind down.

This Works Deep Sleep Pillow Spray, Boots, £24: Spritz your pillow with this lavender- and camomile-scented mist and enjoy a peaceful night’s sleep. The spray promises to bring you calmness and help you fall asleep faster – you’ll wake up refreshed in both your body and mind.

Pukka Organic Night Time Herbal Tea, Amazon, £12.98/four packs: Naturally caffeine-free, sip on a cup of night-time tea pre-bed and let the relaxation kick in. The soothing natural ingredients of oat flower, lavender and lime flower will help you drift off to sleep thanks to their calming effects.