What to Do When You’re Tired but Can’t Fall Asleep
We’ve all been there. You’re exhausted, you crawl into bed, and suddenly your mind won’t slow down. Few things are more frustrating than feeling exhausted but lying awake when it’s time to sleep. If this happens to you often, you’re not alone. Difficulty falling asleep can be caused by a gamut of issues, some of which include stress, overstimulation before bed, or an unsupportive sleep environment.
No matter the cause of your restlessness, we are sharing our top tips for falling asleep (other than counting sheep…sorry, Cheap Sheep!)
Here are five practical steps you can take when you’re tired but can’t fall asleep.
1. Get Out of Bed (Briefly)
If you’ve been lying awake for more than 20 minutes, it’s often better to get out of bed rather than trying to force sleep. This helps prevent your brain from associating your bed with restlessness and frustration. Get up briefly and do something low-key (dim light, no phone if possible).
Try moving to a quiet, dimly lit space to read something calming (not on a screen) or practice gentle stretching or breathing exercises. Return to bed once you begin to feel sleepy again.
2. Do a “Brain Dump”
Write down everything that’s bouncing around in your head. This may include to-dos, worries, and random thoughts. Tell yourself, “I’ve written this down to deal with tomorrow.” It works surprisingly well. By doing this, you’ve given yourself permission to put off the thought until the following day without worrying that you’re going to forget about it.
3. Try a Full Body Relaxation Scan
Slowly move your attention from your toes up to the top of your head, relaxing each part of your body as you go. Linger for a breath or two in each area. Notice any tension, then let it soften and melt away. If your mind wanders, gently guide it back to the body without judgment. Each return deepens your sense of calm and makes it easier to settle into rest.
4. Reduce Stimulation and Optimize Your Bedroom for Sleep
Cool the room a bit, make sure there aren’t any lights bugging you, and turn off any disruptive background noise like the TV. If you like some noise while you sleep, switch to something neutral (white noise, fan, rain sounds). Your nervous system wants fewer signals.
5. Use the Paradoxical Trick, “Quiet Wakefulness”
Instead of trying to sleep, tell yourself you’re just resting your eyes and that it’s okay if you stay awake. Removing the pressure to sleep often makes it happen on its own. Also, studies have shown that quiet wakefulness still improves memory and motor skills. So even if sleep doesn’t come right away, you’re still helping your body recover, and that alone often makes drifting off much easier.
If trouble falling asleep is a regular issue for you, it may be time to look at your sleep setup and take some preventive measures. A supportive mattress, good sleep accessories, and a clean bedroom can make a noticeable difference in how quickly and comfortably you fall asleep.
For optimal sleep, ensure that:
- Your sheets and pillowcases are washed once a week to remove sweat, allergens, and bacteria
- Your mattress is rotated every 3–6 months to prevent sagging and uneven wear
- Pillows are clean and provide proper neck and head support
- Your bedroom is free of dust and clutter that can impact air quality
- Your mattress protector is clean and intact for added hygiene and longevity
At The Mattress Hub, we believe quality sleep starts with the right foundation. Our expert sleep team can help you find a mattress and sleep accessories that fit your body, sleep style, and comfort needs, so falling asleep feels a little easier at night. Visit one of our stores today or shop online to get started improving your sleep!
