The 5 worst things to do when you can’t sleep
When insomnia strikes, most of us turn to familiar habits that feel comforting or productive. In the moment, it’s easy to reach for quick fixes, but some of those go-to strategies can actually make things worse. While they may seem harmless, they can often interfere with the body’s natural ability to fall asleep. If your sleep quality is suffering, it might be time to take a closer look at what you’re doing when you can’t sleep.
1. Trying Yoga for the First Time at 2AM
Yoga and meditation are powerful tools for relaxation — if you’ve built them into your routine. But trying them for the first time when you're already restless can be frustrating and counterproductive. If you find yourself wondering why these activities are not working, it’s probably because they work best when practiced regularly, not under pressure.
Try instead: Focus on something simple and non-performance based, like slow, deep breathing or listening to calming sounds.
2. Getting Out of Bed to Be “Productive”
While it might feel productive to answer emails or tidy up the kitchen, doing so signals to your brain that being awake at night means it’s time to be active. Over time, this weakens the mental link between your bed and sleep, making it harder to relax the next time you can’t fall asleep.
Try instead: If you get up, do something calm and boring in low light like sitting quietly or reading something dull. The goal is to help your body reset, not become more alert.
3. Telling Yourself “I’ll Catch Up on Sleep This Weekend”
This old habit feels reassuring, but sleep doesn’t work like a bank. Inconsistent sleep patterns, like sleeping in late on weekends, disrupt your body’s internal clock and make falling asleep during the week even harder.
Try instead: Keep a consistent sleep and wake schedule, even after a bad night and even when you don’t have somewhere to be the next day. Your body thrives on rhythm.
4. Watching Your “Comfort Show” to Fall Asleep
It may seem harmless to turn on a familiar show to help you relax, but even low-key television can keep your brain stimulated. Fast dialogue, scene changes, and light exposure can signal to your brain that it’s time to stay alert, not wind down.
Try instead: Listen to a low-stimulus podcast, ambient music, or sleep sounds that promote relaxation.
5. Checking the Clock Over and Over Again
Few things ramp up anxiety like doing sleep math in the dark. Thoughts like, “If I fall asleep now, I can still get five hours,” only heighten alertness and watching the minutes tick by increases stress.
Try instead: Turn your clock away from the bed or cover your phone. The less you track the time, the easier it is to let go of the pressure to fall asleep.
The more pressure you put on yourself to sleep, the harder it becomes. Instead of trying to force it, focus on creating the right conditions and giving your body permission to rest, even if sleep doesn’t come right away.
Because a better night starts with better habits.