Can't sleep? Reset
What to do when you have been awake too long
- 3 to 15 min
- Well supported by research
How long have you been awake?
A guess is enough. Watching the clock tends to make it feel worse.
When to talk to a doctor
Bad nights happen to almost everyone. If trouble sleeping happens most nights for a few weeks, or you feel too tired in the day to cope, please see a doctor or a counsellor. A treatment called CBT for insomnia is well supported by research, and a trained professional can guide it. If low mood or worry is part of it, talking to someone can help. Tele MANAS (14416) is free and open day and night.
About this tool
Lying awake and frustrated can teach your mind that bed is a place for worry. Sleep experts often suggest a simple reset: if you have been awake for about 20 minutes, get up and do something quiet in dim light. This short guide walks you through it.