Get out of bed when you can’t fall sleep. Don’t try to force yourself to sleep. Tossing and turning only amps up the anxiety. Leave the bedroom and do something relaxing, such as reading, drinking a cup of herbal tea, taking a bath, or listening to soothing music. When you’re sleepy, go back to bed.
Talk over your worries during the day with a friend or loved one. Talking face to face with someone who cares about you is a great way to relieve stress and anxiety and stop you rehashing worries when it’s time to sleep. The person doesn’t need to be able to fix your problems, but just needs to be a good listener—someone who makes you feel heard and will listen without judging, criticizing, or continually being distracted.
Get help with stress management. If the stress of managing work, family, or school is keeping you awake at night, learning how to handle stress in a productive way and to maintain a calm, positive outlook can help you sleep better at night.