What to do When You Can’t Sleep

Tips for getting back to sleep at night

  • Avoid caffeine in the afternoon and evening, and alcohol close to bedtime. These can promote wakeups during the night.
  • Make sure your sleep environment is quiet and dark throughout the night. Use darkening shades to block streetlights and early morning light, and a fan or noise machine to block sounds.
  • Practice a simple breathing exercise.
  • If you are unable to fall back asleep for 20 minutes do not lay in bed and worry about not sleeping, get up and go to a space in the house to do a relaxing activity, like reading, with dim light.

Tips for avoiding waking up too early

  • Make sure your sleep environment is quiet and dark throughout the night. Use darkening shades to block streetlights and early morning light. Consider earplugs or a fan or noise machine to block sounds.
  • Practice a simple breathing exercise.

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