You're not the only one

Can't sleep

When your mind won't switch off at night.

You're not alone

Lying awake is one of the most common things there is, and the harder you try to force sleep, the less likely it is to come. You can't make yourself sleep. What you can do is set up the room and the hour before bed properly, then stop trying.

What can help

• Dim the lights an hour before bed. Bright light tells your brain it's still daytime.
• Put the phone away earlier. The feed keeps your mind running long after you've put it down.
• Breathe in for four, out for six. The long out-breath settles you.
• Keep the room cool and dark. You drop off faster in a slightly cold room.
• Wide awake after twenty minutes? Get up. Do something dull in low light and go back when you're sleepy.