This article was co-authored by Alex Dimitriu, MD. Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine. This article has been viewed 15,186,066 times.

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If you're lying in bed and can't fall asleep, grab a boring book and read for a bit to help you wind down and drift off. According to the American Sleep Association, it’s best to read outside of your bed, so that your body does not start to associate your bed with anything other than sleeping. Also, make sure to avoid looking at any electronic devices, since the light from screens can make it harder to fall asleep. You can also try doing a relaxing activity, like yoga, meditation, or taking a warm bath, to help you feel more tired. If you’re having trouble quieting your mind, write down what's bothering you in a journal and give yourself permission to revisit it later. If you don’t want to get out of bed, close your eyes and visualize relaxing scenery like a sunset or a waterfall to help you drift off. Or you can try deep breathing until you fall asleep. Inhale for 4 seconds, hold your breath for 7 seconds, then exhale slowly. If you consistently have trouble sleeping, avoid consuming alcoholic or caffeinated drinks within 6 hours of your bedtime. Finally, remember to go to sleep at the same time every night as it is easier to fall asleep if you stick to a consistent sleep schedule.