What to do when you cannot sleep?

Ever found yourself in the quiet hours of the night, your mind wide awake while the world sleeps? Fear not, night owl! We've got a list of activities to turn those sleepless nights into moments of relaxation and calm. Whether it's a chapter from a book or a soothing melody, these tips will help you make the most of the moonlit hours.

So, let's dive into the realm of midnight musings and find solace in the tranquility of the night.

Read a Book

Choose something calming and not too stimulating. Avoid reading on electronic devices due to the potential impact of blue light on sleep.

Listen to Soothing Music or Podcasts:

Select music or podcasts with a relaxing tone. Avoid high-energy or intense content that might keep you awake.

Practice Gentle Stretching or Yoga

Engage in gentle stretching or try a few relaxing yoga poses. This can help release tension and promote relaxation.

Mindful Breathing Exercises:

Practice deep, slow breathing or other mindfulness exercises to calm the mind and body.


Write down your thoughts, feelings, or anything on your mind. Journaling can be a therapeutic way to unload your thoughts and concerns.


Imagine yourself in a peaceful and calming place. Visualizing serene scenes can help shift your focus away from insomnia-related stress.

White Noise or Nature Sounds:

Use white noise machines or listen to nature sounds to create a soothing background ambiance.

Progressive Muscle Relaxation (PMR)

Practice progressive muscle relaxation by tensing and then gradually releasing each muscle group in your body.

Watch the Clock Sparingly:

Limit clock-watching. Constantly checking the time can increase anxiety about not sleeping.

Warm Milk or Herbal Teas:

Enjoy a warm, caffeine-free beverage like herbal tea or warm milk. This can be a comforting and relaxing ritual

Mindful Body Scan:

Conduct a mindful body scan, focusing your attention on each part of your body and consciously releasing tension.

Remember that the key is to engage in activities that are calming and avoid anything that might increase alertness!

Wishing you blissful dreams,

The SleepWell Team