Lying awake in bed all night is one of the worst things that can happen to you after an exhausting day. It’s as if your brain has forsaken you, and in a way, it has — but not intentionally, as it’d love nothing more than to turn in for the night.
The problem you have is probably anxiety and stress, which leads to restless thoughts or a comfort problem that keeps you from finding the proper sleep position.
You might even have insomnia, a medical condition that requires specialist help due to the typical reason behind it — a lack of the sleep hormone melatonin (it can also be caused by medication, genetics, and psychiatric disorders).
The question is, what should you do if you can’t sleep? Is it best to lie in bed with closed eyes or get up and do something productive or relaxing?
Join us below to find out.
Avoid electronics
Your smartphone might seem like a tempting distraction when sleep evades you, but it’s making things worse. The blue light tricks your brain into thinking it’s daytime, suppressing melatonin production. Plus, scrolling through social media or news feeds will only stimulate your mind further — exactly what you don’t want when trying to drift off.
Read for 15 minutes
Picking up a physical book can work wonders for your sleep-deprived mind. Focusing on someone else’s
story helps quiet your racing thoughts, and unlike screens, paper pages don’t emit sleep-disrupting light. Choose something enjoyable but not exciting — a gripping thriller might keep you up instead!
Invest in a better mattress
Your mattress might be the silent saboteur of your sleep. If you’re aching in bed or tossing all night, it’s time for an upgrade. For side sleepers under 180 lbs, go for medium firmness — while back sleepers up to 220 lbs need medium-firm support. Front sleepers should always choose firm, no matter their weight.
Check out this guide here Understanding the Mattress Firmness Scale for Better Sleep
Try some controlled breathing
Pictured: Infographic showing the 4-7-8 breathing technique
Deep breathing exercises are incredibly effective at calming your overactive mind. Try the 4-7-8 technique: breathe in through your nose for 4 seconds, hold it for 7 seconds, then exhale through your mouth for 8 seconds. This pattern naturally relaxes your nervous system – like hitting the slow-down button for your brain.
Progressive muscle relaxation
Start at your toes and work up, tensing each muscle group for 5 seconds before releasing. This technique doesn’t just relax your body — it gives your mind something specific to focus on besides those whirling thoughts. You’ll be surprised how much tension you’ve been holding without realising it.
Get away from your bed for a bit
Tossing and turning only associates your bed with restlessness—not what you want! Move to another room and do something calming until you feel genuinely sleepy. Low lighting and quiet activities are best, like sorting through old photos or planning tomorrow’s outfit. Just avoid anything too engaging.
Check your thermostat
Pictured: Infographic, optimal bedroom temperature for comfortable sleep is between 60-67°F (15-19°C).
Your bedroom temperature plays a bigger role in sleep quality than you might think. The sweet spot for most people lies between 60-67°F (15-19°C) — any warmer, and you’ll likely be tossing off covers all night.
Running a small fan can help maintain this ideal range while providing soothing background noise.
Take a walk to burn off some energy
Sometimes, your body needs to move before it can rest. A gentle night-time stroll – even just around your home – can help release physical tension. If outdoor walking isn’t practical, try simple stretches or yoga poses. Keep movements slow and purposeful, focusing on your body’s feelings with each step.
Note: This is a collaborative post
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