How to Sleep Better When You Can’t Switch Off

How to Sleep Better When You Can’t Switch Off.pdf

Download PDF • 134KB

Practical ideas for calming your mind and easing into rest

Lying awake with your thoughts racing can be exhausting. Worrying about not sleeping only makes it harder to drift off.

Good sleep doesn’t come from forcing yourself to relax — it comes from gentle habits that help your body and mind feel safe to rest.

With small adjustments, it’s possible to quiet the mind and enjoy more peaceful nights.

• Create a calming evening routine

  • Your body sleeps best when it recognises bedtime approaching. Dim lights, avoid screens, and do something soothing — reading, soft music, or gentle stretching. Keeping a regular routine helps signal to your body that it’s time to rest.

• Wind down your thoughts before bed

  • Set aside 10–15 minutes earlier in the evening to write down worries, plans, or reminders. This helps clear your mind before you lie down. Once in bed, remind yourself that you’ve already dealt with those thoughts for today.

• Keep your sleep space peaceful

  • A cool, quiet, dark room helps the body relax. Try soft lighting, comfortable bedding, and remove distractions like clocks or phones. If your mind wanders, gently focus on your breathing or the feel of the sheets instead.

• Avoid forcing sleep

  • If you can’t drift off after 20 minutes, get up and do something quiet and non-stimulating — read a calm book or listen to gentle music — then return to bed when sleepy. This helps retrain your brain to link bed with rest, not frustration.

• Use breathing or relaxation techniques

  • Slow breathing can steady your body and quiet your thoughts. Try inhaling for four counts, holding briefly, and exhaling for six. Gentle relaxation exercises or mindfulness before bed can help signal safety and calm.

• Limit stimulants and screens

  • Caffeine, alcohol, and bright screens interfere with sleep. Avoid them for a few hours before bed, and if you wake in the night, resist checking your phone — light exposure restarts alertness.

• Keep regular sleep and wake times

  • Going to bed and waking up at similar times each day keeps your body clock steady. Even on weekends, staying consistent helps improve long-term sleep quality.

• Focus on rest, not perfection

  • Some nights will be better than others. Resting quietly, even if not fully asleep, still helps the body recover. Let go of pressure to achieve perfect sleep — that mindset alone can make rest easier.

• Reflection questions

  • What thoughts or habits keep me awake most often?

  • What helps me feel calm and ready for bed?

  • Which small change could I make to improve my bedtime routine?

• If sleeplessness continues

  • If you regularly struggle to sleep or wake anxious and tired, speak to your GP. Persistent insomnia can often be improved with guidance and simple treatment.

• You’re not alone

  • Many people lie awake worrying or overthinking at night. By building calm routines, focusing on rest instead of perfection, and treating yourself kindly, you can help your mind unwind and find the peace needed for restorative sleep.

If you’d like to explore how professional support can help with emotional wellbeing in later life, click to visit the Counselling for Older People page.