PauselyThings to do when you can't sleep
The best things to do when you can't sleep include a slow breathing exercise, journaling about what's on your mind, reading a book in low light, or doing a gentle stretch.
Lying in bed unable to sleep while scrolling your phone is the worst combination — the blue light and content keep you alert. Get up, do one calm thing for 15 minutes, and return to bed.
Can't-sleep activities
10 activities
- wellness
Make your favourite hot drink mindfully
5–10 minlow - wellness
Do a 5-minute full-body stretch
5–8 minlow - fun
Listen to a favourite album start to finish
30–60 minlow - fun
Read a book for 20 minutes
20–30 minlow - wellness
Take a 20-minute power nap
20–25 minlow - wellness
Do a 5-minute breathing exercise
4–7 minlow - creative
Doodle freely for 10 minutes
10–15 minlow - wellness
Sit outside for 10 minutes without your phone
10–15 minlow - fun
Watch one episode of a comfort show
20–50 minlow - wellness
Take a slow bath or long shower
20–40 minlow
Frequently asked questions
Should I use my phone when I can't sleep?
No. Phone screens emit blue light that suppresses melatonin, and engaging content activates your brain. Read a physical book, breathe, or write in a journal instead. If you must use a screen, use a warm-light e-reader.
What's the fastest way to fall asleep?
The 4-7-8 breathing technique works for most people: inhale for 4 counts, hold for 7, exhale for 8. Repeat 4 times. It activates your parasympathetic nervous system and usually induces drowsiness within a few minutes.
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15-minute activities for free time