How do you all help yourself fall asleep when you can’t fall asleep at night?

What do sleep experts do when they themselves can’t sleep?

How many of these real and effective sleeping techniques have you tried?

Anxiety only exacerbates insomnia, and anxiety about insomnia makes it harder to fall asleep.

We all experience sleepless nights from time to time—yes, even sleep experts.

While difficulty falling asleep or waking up easily during the night can be frustrating, it can be comforting to know that it’s a common problem. According to a 2016 Consumer Reports survey, 68% of Americans experience sleep difficulties at least once a week.

“Everyone experiences poor sleep from time to time, and that’s normal. But when people start to worry about it and become overly concerned about their sleep, the problem can worsen,” Ruchir P. Patel, medical director of the Arizona Insomnia and Sleep Institute, told The Huffington Post.

We asked sleep doctors to share their own tips and methods for dealing with insomnia, some of which can be used as preventative measures during the day, and some of which can be applied to the sleepless nights you’re experiencing.

1.They don’t check the time.

“If I wake up in the middle of the night, I try not to look at the clock. Staring at it only increases my anxiety about insomnia and can make the problem worse.”
—Raj Dasgupta, Associate Professor of Clinical Medicine, Keck School of Medicine of University of Southern California

2.They listen to soothing music.

“I play Max Richter’s Sleep album in the background. It’s a very unique piece of classical music. He worked with neuroscientists to find specific tones that relax the brain and aid sleep. My wife and I have even used it to put our son to sleep since he was born, and it’s been very effective.”
—Patel

3.They try to find joy in the quiet, warm time they spend in bed.

“I’ve learned to enjoy the moments I lay awake in bed. It’s a quiet, comfortable time where I can reflect, plan, contemplate, or simply be present. When you treat the situation like a ‘living nightmare,’ as one patient put it, you’ve already lost the battle.”
—W. Chris Winter, Director of the Charlottesville Neurological and Sleep Medicine Center and author of The Sleep Solution

Excerpts of Golden Quotes

“When you treat insomnia like a ‘living nightmare,’ you’ve already lost.”
—W. Chris Winter, author of The Sleep Solution

4.They remind themselves that they can catch up on sleep on weekends.

“It helps me not worry about not sleeping well last night or feeling tired today.”
—Patel

5.They avoid checking their phones.

“I try to avoid picking up my phone because once I do, I’m answering emails, checking Instagram, or even watching The Mandalorian on Disney+.”
—Dasgupta

6.They changed rooms and read some boring books.

“If I can’t fall asleep after 30 minutes, I get up, move to another room in the house, turn on a dim light, and read something paper-based and boring to distract myself. As soon as I start to feel sleepy, I go back to bed.” — Patel

7.They try not to rely on sleeping pills or tranquilizers.

“I generally avoid taking any sleeping pills or tranquilizers. It’s a slippery slope; once you get used to relying on them, it’s hard to break free.”
—Patel

8.But if they really need it, they will take melatonin in moderation and a traditional herbal sleep supplement that suits them.

“I occasionally take 3 to 5 mg of melatonin as a temporary supplement, or I use a traditional herbal sleep supplement to improve my condition.”
—Anupama ， Sleep medicine physician at the Arizona Insomnia and Sleep Institute

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🌞Spending time outdoors in the morning can help regulate your body clock.

9.They go outside in the morning to bask in the sun.

“Sunlight or bright light exposure can help regulate your body’s clock. Consider taking a walk on a sunny day, eating breakfast outdoors, or using a light therapy lamp for 30 minutes.”
—Stacey Gunn, sleep medicine physician

10.They focus on resting rather than necessarily falling asleep.

“I know that meditation is a restorative process, like sleep. Unlike sleep, rest is something I have complete control over. I choose to focus on what I can control.”
—Winter

11.They make sure to get a certain amount of exercise during the day.

“To sleep better, I exercise for at least 20 minutes every day. Whether it’s just hitting the elliptical machine at the gym or taking a family walk in the park, it works.”
—Dasgupta

12.They tell themselves: One bad night of sleep is no big deal.

“I constantly remind myself that it’s okay not to sleep well; it’s not the end of the world. This helps me feel less anxious and fall asleep more easily. I also keep a journal and write down my anxieties, which also helps.”
—Ramalingam

13.They avoid sugar and caffeine in the evening.

“I try to eat healthy before bed—though it’s not easy. I love junk food and sweet and sour candies. But I try to avoid high-carb foods, sugary drinks, or caffeine.”
—Dasgupta