Start adjusting your routine in the morning instead of trying to force yourself to sleep. Choose a consistent waking time and keep it even after a bad night. Morning light and daytime activity help your body clock, while a calm, repeated evening ritual reduces arousal. If you cannot sleep for a while, move somewhere else briefly and do something quiet; return when sleepy. For persistent insomnia, cognitive behavioural therapy for insomnia is considered an effective first-line approach.
Start with waking, not bedtime
After sleepless nights, you may want to go to bed earlier and stay there longer. This can weaken the connection between bed and sleep as you lie awake, watch the clock and worry. Waking time is a more stable anchor. Choose one that fits your life and keep it daily with small variations. Open the curtains, get daylight and add manageable movement after waking. These signals help synchronise your body clock better than forcing yourself to switch off at night.
Build an evening transition
A sleep ritual is a repeated sequence that tells your body the active part of the day has ended. Around 40–60 minutes before bed, dim the lights, finish work messages and write down unfinished tasks for tomorrow. Choose a quiet activity without a performance goal. With screens, consider content, brightness and whether use delays sleep. If your phone draws you into news or work, keep it outside the bed and use a separate alarm.
If sleep does not come
Avoid evaluating the night every few minutes or watching the clock. If you have been awake a while and become frustrated, get up, move to a dimly lit place and do something quiet. Return when sleepy. Avoid compensating with a very long nap the next day. A bad night is unpleasant, but fear of its consequences can help maintain the next sleepless night.
Warning signs
See a doctor if problems last several weeks and noticeably affect daytime life, or if others notice breathing pauses, loud snoring, uncomfortable legs, sudden sleep episodes or marked mood changes. Professionals treating insomnia use cognitive behavioural therapy for insomnia. Discuss medicines and supplements with a doctor instead of prescribing them for yourself based on social media advice.
One thing to try today
- Choose a realistic waking time for the week
- Get daylight soon after waking
- Keep bright screens and studying out of bed before sleep
- See a doctor if the problem lasts weeks, or you have severe daytime sleepiness or pauses in breathing
Sources & further reading
MSUPE: stress responses and practical supportNHS: help with insomniaThis material is educational and does not replace individual professional advice. Named sources are references, not a claim that their authors reviewed or endorsed this website.