If you’re lying in bed and can’t fall asleep, try doing a relaxing activity, like reading, until you feel drowsy again. Avoid screens or bright lights, which will only make you more alert. As you lie down, visualize relaxing scenery, and take slow, deep breaths while counting. To improve your ability to fall asleep, keep your room between 60 and 70 °F (16 and 21 °C), and play recordings of nature sounds to help you doze off. For help creating a bedtime routine that will guarantee drowsiness when you’re ready for bed, scroll down!
Method One of Four:
Improving Your Environment
1
Keep your room dark. Keep lights dim an hour before bedtime, and turn off all overhead lights, night lights, and lamps when you go to bed. Any bright light (not just electronic devices’ screens) can trick your body into thinking it’s too early in the day for sleep.[1]
If you want to read or write before bed, try using a small book light rather than a desktop lamp or overhead light. Bluish light can keep you awake, so go for a bulb that gives off a warm glow. Red light bulbs are a great choice.[2]
If you have a bright clock, use the dimmer option to lower the brightness of the screen. Additionally, turn it away from the bed so you won’t be tempted to check the time.
2
Cool off your room. Lowering your core body temperature helps induce sleep, so try lowering your thermostat. Setting the temperature between 60 and 70 degrees could do the trick. Set it low enough that it feels cooler than room temperature, but not so low that you’re shivering.[3]
3
Adjust your pillows to keep your body aligned. Ideally, you want to sleep so that your neck is in a straight line with your hips. Try placing a pillow between your knees to keep your hips in a neutral position. If necessary, buy new pillows or pillowcases if your current ones aren’t keeping you comfortable and aligned.[4]
Try to sleep on your back or side. These positions are best for your spine and can offer more restful sleep. Sleeping on your back or spine also keeps your airways open, which can help alleviate symptoms of sleep apnea.[5]
If sleep apnea is preventing you from getting a full night's sleep, you could also ask your doctor about getting a CPAP machine.
4
Try using a white noise machine. It’s tough to fall asleep if you live near a busy road or hear other annoying sounds after bedtime. You could get a white noise machine or play recordings of nature sounds, like waves crashing or humpback whales singing.[6]
You could also listen to soft, relaxing music, like classical music or contemporary ambient tunes.
Try not to fall asleep wearing headphones, since they could slip around and wake you up after you fall asleep. Use a music playing device with speakers instead.
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