How to sleep when you can't sleep

Many people are currently struggling with sleep — trouble falling asleep, frequent awakenings, or shallow, unrestful sleep.Often, this is caused by anxiety — the emotion of fear, accompanied by physical tension and racing thoughts.As long as the brain is in "alert mode," the body can't let go, and sleep doesn’t come.

What helps bring back restful sleep:

1. Relaxing the face and jaw.When we’re anxious, facial muscles — especially the jaw and temples — are often tense. A few simple exercises can help:

• Gently move your lower jaw left and right, forward and back, while noticing the sensations.• Try an intentional yawn — it relaxes the throat and face.• Make sure your lips are gently closed, and your teeth aren’t touching — this is the resting position for the jaw.• Lightly stroke your temples, cheeks, and the area below your ears. These gentle movements have a calming effect.• Imagine your muscles melting — first your forehead, then your cheeks and lips — and observe how your breathing naturally becomes deeper.

2. Redirecting thoughts.You can't "fight" your thoughts, but you can shift focus:

• Focus on your breath: feel the movement of your ribcage under your fingers — this brings you back to the here and now.• Write down your anxious thoughts on paper — then tear it up or burn it: let your worries go with it.• Tell yourself: "Thank you, brain, for caring. Now I’m resting." This creates distance between you and your thoughts.

3. An evening ritual. What the research says:• Avoid screens for 30–60 minutes before bed.• Blue light suppresses melatonin — the sleep hormone.• Don’t drink coffee within 6 hours of bedtime — caffeine reduces sleep quality.• Go to bed and wake up at the same time — a consistent routine helps regulate circadian rhythms.• Get morning sunlight — natural light resets your internal clock.

Sleep isn’t just a biological process; it reflects your inner sense of safety and calm.Insomnia is a message: your inner system needs care and attention.

Share in the comments: what helps you cope with sleeplessness?