What to Do When You Can’t Sleep: 9 Tips

You’re One Step Away From Getting The Sleep You Deserve 

Crawling into our beds at night and getting a good night’s rest is something a lot of people around the world look forward to at the end of a long day. However, the reality is that a lot of those people don’t end up getting the sleep they crave.

They either have trouble getting their bodies wound down enough to fall asleep, or they find themselves waking up in the middle of the night for no apparent reason. 

However, another thing a lot of people don’t know is that getting their beauty sleep is only a few tips and tricks away. Here are 9 tips to try out when you just can’t get to sleep. 

Organic CBD Oils 

One way you can promote better sleep is by looking into using organic CBD oils. These oils don’t only help with sleep but also help reduce anxiety and any joint pain that you’re experiencing – two things that also may be affecting your sleep. 

CBD oil also comes with different levels of CBD. If you visit ulu.com you’ll see that they can range anywhere from 5 to 20 percent. That means you’ll be able to find the right amount that works for you. 

To learn more about how CBD oil works to help with your sleep you can always reach out to a professional. 


Meditating is beneficial for you even if you don’t have an issue falling asleep at night. You can do self-guided sessions or even follow along to meditation specialists on platforms like Spotify and YouTube. 

Meditation involved controlling your breathing and posture and getting your mind and body to a point of relaxation where you become only aware of yourself. 

This not only promotes better rest but can help reduce your feelings of stress and anxiety throughout the day as well. 

Controlled Breathing 

Like we mentioned above Meditating and controlling your breathing go hand in hand. However, controlling your breathing without meditation can also work as a technique to get you sleeping in no time. 

Another name for this technique is pranayamic breathing and is used to relax your nervous system. There are two popular methods you can try out next time you can’t sleep. 

Method one involves counting your breathes as you inhale through your nose and exhale through your mouth in a controlled time frame. 

Method two has you placing your tongue behind your front teeth while you count to four while inhaling through your nose and count to seven while exhaling through your mouth.

You can repeat both these methods for as long as it takes you to fully relax! 

White Noise Machine 

White noise machines are all the rage in the parenting market right now but what a lot of people don’t realize is how useful they can be to people of any age. 

A white noise machine works to drown out distracting sounds such as traffic outside or even the technology in your home. It replaces these noises with atmospheric noises of your choice. You can choose between sounds like rainforest noises, waves hitting the shore, and birds chirping. 

This makes your bedroom environment much more calming enabling your ability to get a good night’s rest. 


Exercise is the perfect way to not only get you to adapt to a healthier lifestyle but getting you to sleep through the night. Now, we’re not saying to get up in the middle of the night for a quick workout if you can’t sleep. However, getting at least 30 minutes of exercise throughout the day can make all the difference when you lay down at night. 

However, it’s important to be mindful about when you exercise. Try getting in some physical activity no less than 3 hours before bed – exercise gives you short-term adrenaline which can prevent you from sleeping if you exercise too close to bedtime. 

Put Away Technology 

In 2021 technology is everywhere. We have our smartphones, laptops, TVs, and even smartwatches. The drawback is we often bring these devices into the bedroom with us. Believe it or not, this can actually make sleeping more difficult. 

Not only will you be distracted by what those screens are showing you or lose track of time while scrolling through Instagram, but starring at a screen actually hinders your ability to sleep. 

These screens actually trick your body into thinking it’s daytime. Try setting down the electronics at least an hour before you plan on going to bed. 

Invest In New Bedding

Maybe the reason you can’t seem to get any shut-eye is that your bed just isn’t comfortable. Mattress buying isn’t the easiest anymore mostly because of all the options that are out there. However, these options enable you to pick a mattress that fits your need

There are mattresses out there that completely mold to your body for a night of more effective sleep. 

Swapping out your pillows for new ones may also help make a difference as well. Investing in a good memory foam pillow will do wonders if you often find yourself uncomfortable while trying to sleep. 

Reduce Your Caffeine Intake 

All of us need caffeine to function, the reason being we don’t get enough sleep during the night hours. Well, that may be because your caffeine intake is too high or you’re indulging in caffeine way too close to bedtime. 

Try cutting out caffeine from your life if possible or at the very least limit your intake to the morning and early afternoon hours. The drink works as a stimulant to keep you up even if you’re exhausted. 

Consult a Professional 

If after making these small switches you’re still experiencing the symptoms of lack of sleep it’s probably best to consult a professional. You may have a medical condition called Sleep Apnea which’s actually very common. 

Your doctor will be able to recommend you to a specialist and start you on a treatment plan and get you back to getting the beautiful rest you deserve. 

Don’t just push away your sleep symptoms as nothing – often there’s an easy fix that’ll get you back to living out your days full of energy.