What should you do when you cannot fall asleep?
Try to reduce the pressure to fall asleep immediately. Low-pressure steps for a frustrating night awake.
The short answer
Try to reduce the pressure to fall asleep immediately.
A simple first step
Check whether your room is dark, quiet and comfortable. Put the clock out of view if watching minutes pass makes you more anxious.
How to fit it into a normal day
If you remain awake and frustrated, leave the bed briefly for a quiet, low-light activity and return when you feel sleepy. Avoid using this as a strict timer or test.
What to try next
Keep stimulating work, heavy meals and caffeine away from bedtime when possible. The next morning, try to return to your usual routine.
What to keep in mind
Do not treat one difficult night as evidence that you have a sleep disorder. Sleep problems are common, but patterns matter more than a single event.
When to get individual advice
If difficulty sleeping is frequent or affects your daytime life, ask a clinician about evidence-based insomnia treatment, including CBT-I.
A realistic one-week experiment
Pick one suggestion from this guide that suits your circumstances.
Try it on two or three ordinary days and notice what makes it easier or harder.
At the end of the week, keep, adjust or discard the idea based on what you learned.
Further reading and sources
For additional context, see the public-health guidance from US National Institutes of Health. This external source supports the general principles discussed here, not every example or suggestion.
This article provides general educational information, not diagnosis or personal medical advice.