Can't Sleep Because of Stress?

What to do when you can't sleep because of stress

• Write worries and tomorrow’s to-do list down before bed, so your mind does not have to hold them
• Relax for an hour before bed: reading, music, a bath or a breathing exercise
• Keep screens away for the last hour; the light can make it harder to fall asleep
• If you are still awake after about 20 minutes, get up, do something calm, and go back when you feel sleepy
• Keep your bedroom quiet, dark and cool

Habits that help sleep over time

NHS advice is to go to bed only when you are sleepy, and to get up at the same time every day, even after a bad night, rather than sleeping in. Avoid caffeine, alcohol and smoking for several hours before bed, avoid big late meals and late exercise, and try not to nap during the day.

Most adults need 7 to 9 hours of sleep on average, according to the NHS, but needs vary. Being constantly tired during the day is a sign you are not getting enough.

Calming a busy mind in bed

Trying to force sleep tends to backfire. Resting comfortably with your eyes closed, doing slow breathing, or a body scan can be calming even if you do not fall asleep straight away. If a worry comes up, note it on paper by the bed and tell yourself you will deal with it tomorrow.

When to get help

See a doctor if changing your sleep habits has not helped, you have had trouble sleeping for months, or it is affecting your daily life. The NHS says over-the-counter sleep aids may only help for a short time and you should check with a doctor before taking anything. Do not drive if you feel sleepy.