In short
If you can’t sleep, don’t lie there trying harder. After about 20 minutes, get up, go somewhere with dim light and do something calm until you feel sleepy, then go back to bed. Keep your wake-up time the same the next day. If it keeps happening, CBT for insomnia works.
On this page
Why trying harder doesn’t work
Sleep can’t be forced. The harder you try, the more alert you become. Lying in bed frustrated also teaches your brain to link bed with being awake. Behavioural sleep treatments are built around breaking that link.
What to do tonight
- Don’t clock-watch. Turn the clock away and leave your phone alone.
- Try to relax rather than sleep. Slow your breathing: breathe in gently for about four seconds and out for about six.
- Get up if you’re still awake after about 20 minutes, or sooner if you feel frustrated.
- Go to another room with dim light and do something calm and a bit boring: read a book, listen to quiet music or a podcast, fold washing.
- Avoid bright screens, work, news and anything stimulating.
- Write down what’s on your mind if your thoughts are racing, and leave it for the morning.
- Go back to bed when you feel sleepy, meaning heavy eyes and nodding, not just tired.
- Repeat if needed.
Sleep still not right?
Talk it through with an Australian doctor online. No referral needed.
The next day
- Get up at your usual time, even after a bad night
- Get outside in daylight in the morning
- Avoid long naps; a short rest under 20 minutes is fine if you need it
- Keep caffeine to the morning
- Don’t cancel everything. Keeping your day going helps your sleep drive build for the next night.
Tired but can’t sleep?
Feeling exhausted but wired at bedtime is common in insomnia. It reflects hyperarousal: the brain and body stay on alert even when you’re tired. Stress, worry about sleep, screens, caffeine and irregular sleep times all add to it. Winding down for an hour before bed, and the steps above, help lower it.
If it keeps happening
Most people have the occasional bad night. If trouble sleeping happens three or more nights a week for three months, it’s chronic insomnia, and cognitive behavioural therapy for insomnia (CBT-I) is the most effective treatment. See insomnia and CBT-I.
When to see a GP
See a GP if sleeplessness is affecting your daytime life, if you snore loudly or stop breathing in your sleep, or if pain, anxiety or low mood are keeping you awake. If you’re having thoughts of self-harm, call Lifeline on 13 11 14.
Next step: talk to a doctor
Answer a few quick questions and you’ll get an email about your eligibility. A consultation doesn’t guarantee any particular treatment.
References
- Edinger JD, Arnedt JT, Bertisch SM, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2021;17(2):255-262.
- Riemann D, Espie CA, Altena E, et al. The European Insomnia Guideline: An update on the diagnosis and treatment of insomnia 2023. J Sleep Res. 2023;32(6):e14035.
- Morin CM, Drake CL, Harvey AG, et al. Insomnia disorder. Nat Rev Dis Primers. 2015;1:15026.
- healthdirect. Insomnia.
This guide is general information, not medical advice. It doesn’t replace a consultation with a doctor who knows your history. In an emergency, call 000.