3 Tricks To Try When You Can't Fall Asleep, From A Psychologist + Sleep Expert

If you've ever reached the point of searching "tricks to fall asleep" on your phone or laptop in the middle of the night, you know how frustrating it can be to catch some Zzz's when you really need them. Whether caused by nervous jitters, too much caffeine, or another underrated factor, having a hard time falling asleep is never fun.

Be sure to reserve your bed for sleep or other relaxing activities. If you work from home, try to work in a different space. Even if it's in the same room, opt for a desk and chair rather than sitting in your bed.

And if you begin to feel restless in bed when you're trying to fall asleep, get up and do something else, Prather says. "Maybe it's reading, maybe it's watching television, whatever it is," he notes. (For light-emitting activities, consider these blue light shades.) "Find things that facilitate relaxation for you." This change of scenery may be just what you need.

During your daily wind-down routine, you may also find it helpful to take a sleep supplement. Look for a product that's melatonin-free, especially if you plan on taking it regularly. This is because there is limited evidence1 that melatonin improves sleep quality on an ongoing basis, and it's not marketed as a nightly supplement in most countries outside the U.S. and Canada.

"There's this concept called paradoxical intention, where you actually just try to stay awake and kind of take the pressure off getting to sleep," Prather says. Research has shown that people who "trick" themselves to stay awake are actually more likely to fall asleep faster2 than those who continue trying to fall asleep.

This one tip might be just what you needed to hear: "It's absolutely fine to just lay in bed," Prather says. So whether you can't fall asleep quickly enough or keep going in and out of sleep, remember that resting in bed still constitutes, well, rest, and it's still good for you.