Can’t Sleep? Here’s What to Do in the First 10 Minutes You’re Lying Awake

Lying in bed wide awake while the rest of the world sleeps is a frustrating experience. Whether your mind is racing or your body refuses to relax, the first 10 minutes of wakefulness can set the tone for the entire night. Instead of tossing and turning, there are simple, effective steps you can take immediately. These small changes can help you reset and invite sleep back more quickly. Understanding how your body responds in those first few moments is key to quieting both mind and body. Here’s what to do if you find yourself stuck in the dark, counting the minutes.

1. Don’t Reach for Your Phone

It’s tempting to scroll social media or check the time when you wake up, but your phone can make things worse. The blue light from screens signals your brain to stay alert by suppressing melatonin, your sleep hormone. Even a short glance can reset your body’s internal clock. Checking the time also adds pressure and anxiety about how much sleep you’re losing. Instead, resist the urge and keep your phone out of reach or face-down. Give your brain a chance to stay in sleep mode, not wake-up mode.

2. Try Deep Breathing or Box Breathing

Focusing on your breath helps slow your heart rate and ease anxiety, which often causes restlessness. Deep breathing triggers the parasympathetic nervous system, also known as your body’s “rest and digest” response. One effective technique is box breathing: inhale for four counts, hold for four, exhale for four, hold again for four. Repeat this cycle slowly and intentionally. It gives your mind something calming to focus on and can stop the loop of anxious or intrusive thoughts. The goal is to gently signal your body that it’s safe to relax.

3. Practice a Simple Body Scan

A body scan involves mentally checking in with different areas of your body, from head to toe. Start at your forehead, then work down slowly, noticing where tension lives—like your jaw, shoulders, or hips. As you become aware of each area, gently release any tightness or discomfort. This technique helps shift your focus from thoughts to physical sensations, grounding you in the present moment. It can also reveal unconscious tension that’s keeping you awake. With each breath, you relax deeper into your bed.

4. Get Out of Bed if You’re Still Awake After 10 Minutes

If after 10 minutes you’re still restless, it’s best to get up and do something calming. Staying in bed while wide awake can train your brain to associate your bed with stress instead of sleep. Keep the lights dim and try a quiet activity—read a few pages of a book, stretch lightly, or listen to calming music. Avoid stimulating tasks like housework or anything screen-related. Once you feel sleepy again, return to bed and try to fall asleep. This resets the sleep association and breaks the frustration cycle.

5. Use Mental Imagery or Visualization

Imagine yourself in a peaceful, calming scene—like walking on a quiet beach or lying in a field under the stars. Visualization taps into the same mental systems as actual experiences, helping trick your brain into a more relaxed state. Make the imagery as vivid as possible, using all your senses: what do you see, hear, feel, or smell? This gentle storytelling technique redirects your mind from worries or unfinished to-do lists. It’s also a great alternative to counting sheep, which can feel mechanical or stressful. Mental imagery works best when repeated nightly, so it becomes a go-to habit.

6. Remind Yourself That Rest Is Still Beneficial

If sleep doesn’t come right away, remember that lying calmly in bed is still good for your body. Resting in the dark helps recharge your energy, even if you’re not fully asleep. This mindset reduces performance anxiety about needing to fall asleep “now.” Shift your thinking from “I have to sleep” to “I’m allowing myself to rest.” The pressure of needing sleep often keeps it further out of reach. Kind self-talk and realistic expectations can take the edge off and bring sleep closer naturally.

Take the Pressure Off, and Let Sleep Come

The first 10 minutes of lying awake are a chance to reset rather than panic. By focusing on your breath, body, and mindset instead of your alarm clock, you create a space for sleep to return. Avoiding screens, easing tension, and practicing calm rituals will reduce nighttime anxiety. You don’t need a miracle—you need consistent, gentle steps that teach your body to trust bedtime again. Every night won’t be perfect, but over time, your sleep quality will improve. Rest well, and remember: sleep begins with surrender, not struggle.

Couples Who Do This Before Bed Report Better Sleep and Stronger Relationships