How many nights have you lain awake in bed wondering what to do if you can’t sleep?

Chances are, it’s more than you would like!

Sadly, more and more people struggle with sleep loss, insomnia, and restlessness every year. It’s estimated in 2022 that roughly one third of American adults sleep less than six hours a night.  Sleep disorders are being diagnosed in ever-higher numbers.

Knowing what to do if you can’t sleep can save you from spending hours tossing and turning in bed. You can spare yourself long, sleepless nights and exhausted, sleepy days.

Below, we’ve put together a few of our best tips to help you get your mind and body in the right state for sleep so you can actually drift off as easily as possible.

What to Do If You Can’t Sleep

Play with the thermostat. You may find it hard to sleep if your room is too hot or too cold. Adjust the thermostat so your room is nice and cool in the evening. That way, you want to bundle up under your cozy blankets, but you don’t get sweaty or spend hours trying to get warm.

Do something relaxing. Listen to your favorite music, turn on soft lights and read a book, or fold clothes. You want an activity that shuts off your brain and helps your body to relax.

Breathe. You’d be surprised by how often just breathing more deeply can help to shut down your mind and encourage easier sleep. Focusing on your breath will be a sort of self-hypnotic activity that can clear anxious thoughts and help you to relax more easily. Pay attention to your inhalations and exhalations (the same way you would in a Yoga session) and regulate your breathing to a specific pattern.

Switch on some white noise. If there’s a lot of noise outside of your bedroom or your house, switch on a white noise machine or turn on a fan. White noise does wonders to prevent outside stimuli from waking you up and can give you something to focus on that will help you fall asleep faster.

Avoid worry. Worrying about not sleeping will only make it harder to fall asleep. It may sound easier said than done, but make a conscious effort to not focus on how late it is, how tired you feel, or how few hours of sleep you’re going to get. Think about positive, upbeat, happy things, and you’ll have an easier time falling asleep.

Repeat a mantra. You’d be amazed by how effective it can be to repeat a mantra over and over in your mind. Just saying the words repeatedly will give you something to focus on, banishing other worries and cares. Over time, your brain will begin to shut down and relax, and you’ll drift off without even realizing it.

Shift positions. You’d be amazed by how much a lumpy, sagging, or over-stiff mattress can interfere with your sleep. Try shifting to a different sleep position—on your side or back—on a different part of the mattress. First chance you get (the next day), make it a point to upgrade to a better, more comfortable mattress.

Meditate. Meditation is incredibly relaxing, and it can help to clear anxious thoughts from your mind. Try picturing a beautiful location out in nature—a lake, waterfall, forest, mountain top, etc.—and let your thoughts wander to mentally “explore” that location. The deeper you go into the meditation, the more your mind will relax and the easier you’ll fall asleep.

Listen to a guided sleep meditation. Sleep meditations can be incredibly effective for helping you to drift off if you’re struggling. They give you something to focus on, clear negative thoughts from your mind, and take you along on a journey that engages your brain and keeps your attention fixed on a single thing (rather than darting between stressors and worries).

Shut your body down. There’s a very cool mental “trick” where you consciously “shut down” your entire body one part at a time—using Progressive Mental Relaxation (PMR). Typically, you start off with one of your feet, paying attention to the sensations in that part, then mentally “turn it off”. Move onto the other foot, then up your leg, hips, belly, chest, and so on. Every time you switch off a part of your body, you’ll find yourself slipping a little deeper into rest, until eventually you fall asleep. It sounds strange, but it absolutely works!

What to Do If You Can’t Sleep: Try PureSleep

If you’ve tried every one of the tricks above and you still can’t sleep, it may be time to take the next step and try something with a bit more “oomph”.

PureSleep is a fully natural sleep aid formulated to help you fall asleep faster, sleep more deeply, and wake up less frequently throughout the night. It’s made using highly potent organic ingredients—including Ashwagandha, magnolia bark extract, Valerian root, and melatonin—that work together to encourage mental and physical relaxation, activate your sleep hormones, repair your sleep cycle, and facilitate better quality sleep.

Give it a try, and you may find that it’s just what you need to help you get into the state of body and mind to drift off easily. PureSleep is the answer to your sleep problems, and it’s what to do if you can’t sleep at night!

Get up and out of bed. The last thing you want is to “force” sleep. If you can’t sleep, get up and leave your bedroom. Go somewhere with soft lighting, warm blankets, and a comfortable place to sit with a good book or some relaxing music. Stay there until you feel yourself getting sleepy, and only then go back to bed to finally fall asleep.