Fighting Sleep: Strategies For Staying Awake When Tired

Feeling tired but unable to sleep is a common problem with many possible causes. It could be due to an irregular sleep schedule, high caffeine or alcohol consumption, large meals eaten late in the day, stress or anxiety, or poor sleep hygiene. To improve sleep quality, it is recommended to keep a regular sleep schedule, avoid caffeine and alcohol close to bedtime, finish dinner 2–3 hours before bed, practice relaxation techniques, and maintain a cool, dark, and quiet bedroom environment. If these self-help strategies don't work, it may be necessary to consult a healthcare professional to rule out underlying sleep disorders, medical conditions, or medications that could be disrupting sleep.

Try breathing exercises

Breathing exercises can be a great way to relax your mind and body and help you fall asleep. Here are some techniques you can try:

Diaphragmatic breathing

Diaphragmatic breathing, also known as belly breathing or abdominal breathing, involves focusing on your diaphragm to control your breath. To perform this exercise:

• Lie on your back with bent knees, or sit in a chair.
• Place one hand on your chest and the other on your stomach.
• Inhale slowly through your nose, ensuring that only the hand on your stomach moves.
• Exhale slowly, allowing the hand on your stomach to fall.
• Aim to breathe in a way that keeps the hand on your chest still.

The 4-7-8 breathing technique

This technique was developed by Dr. Andrew Weil as a variation of pranayama, an ancient yoga technique. To try it out:

• Part your lips gently and exhale completely, making a breathy whooshing sound.
• Press your lips together and inhale silently through your nose for a count of four seconds.
• Hold your breath for a count of seven seconds.
• Exhale again for a count of eight seconds, making a whooshing sound.
• Repeat this cycle at least four times, working your way up to eight repetitions.

Bhramari pranayama breathing

This technique involves making the humming "Om" sound while breathing out slowly through your nose. Here's how to do it:

• Close your eyes and take a few deep breaths.
• Cover your ears with your hands, placing your index fingers above your eyebrows and the rest of your fingers over your eyes.
• Gently press on the sides of your nose and focus on your brow area.
• Keep your mouth closed and breathe out slowly, making the humming sound.
• Repeat this process five times.

Three-part breathing

This technique involves focusing on your body and how it feels as you breathe. Here's a step-by-step guide:

• Take a long, deep inhale.
• Exhale fully, paying attention to your body.
• After a few repetitions, slow down your exhale so that it takes twice as long as your inhale.

Buteyko breathing

Buteyko breathing is a technique that helps you manage your breathing and reset to a typical breathing rhythm. Here's how it works:

• Sit in bed with your mouth gently closed, breathing through your nose at a natural pace for about 30 seconds.
• Breathe in and out through your nose once more, a little more intentionally this time.
• Gently pinch your nose closed and keep your mouth closed until you feel the need to breathe again.
• Take a deep breath in and out through your nose, and then resume normal breathing.

Box breathing

Box breathing, also known as square breathing, is a technique that can help slow down your breathing. You can do it anywhere, but it's usually easier to relax in a comfortable position away from distractions. Here's what you do:

• Inhale slowly through your nose for a count of four seconds.
• Hold your breath for a count of four seconds.
• Exhale slowly through your mouth for a count of four seconds.
• Wait for four seconds, and then repeat the cycle.
• Practice this technique for a few minutes every day.

Get out of bed and do something quiet

If you're tired but can't sleep, it's best to get out of bed and do something quiet until you feel sleepy again. Here are some ideas for quiet activities to help you relax and feel drowsy:

Deep-Breathing Techniques

Slow, deep breathing can bring your body into a state of relaxation. Place one hand on your stomach and the other on your chest. Inhale slowly, directing your breath deep into your belly. The hand on your stomach should gradually rise, while the one on your chest should have little to no movement. Exhale gently, allowing the hand on your stomach to gradually fall. Repeat this exercise several times, until you feel ready to sleep or transition into another relaxation ritual.

Reading a Book

Reading a physical book can be a great alternative to reading on an electronic device. Since digital screens can further disrupt sleep due to the blue light that emits, opting for a book with dim lighting can be a better choice. Just be sure to choose a topic that's not too exciting or upsetting.

Listening to Quiet Music

Listening to quiet or relaxing music can help you unwind and feel sleepy. Keep the volume low and choose calming music without stimulating beats or lyrics.

Yoga or Gentle Stretching

Gentle yoga or simple stretches can help relax your body and prepare it for sleep. Keep the lights low and avoid any vigorous poses or flows that might energize you.

Meditation or Sleep Apps

Using a meditation or sleep app can guide you through relaxing exercises and help you wind down. These apps often include features such as calming music, nature sounds, or guided meditations designed to promote sleepiness.

Remember, it's important to avoid bright lights and stimulating activities when you're trying to fall asleep. Keep the lighting soft and choose activities that are calming and won't excite your mind. The goal is to create a relaxing atmosphere that will help you transition back to bed when you start feeling drowsy.

Listen to a podcast or audiobook

If you're feeling tired but are not ready to sleep, listening to a podcast or audiobook can be a great alternative to reading if you don't want to turn on a light or strain your eyes. It's important to remember to find a topic that's not too exciting or upsetting.

Listening to audiobooks or podcasts can help reduce negative thinking and boost your mood. They can replace negative thoughts with something else, which is especially beneficial for those prone to anxiety and depression.

Audiobooks and podcasts can also help relax your eyes, which directly impacts your sleep. The blue light from screens disrupts your circadian rhythm, making it difficult to fall asleep at night. Listening to an audiobook or podcast in the dark allows your eyes and mind to relax, which can help you get a good night's sleep.

Additionally, audiobooks and podcasts can improve your time management and multitasking skills. You can listen while driving, doing chores, or exercising, transforming mundane activities into more enjoyable moments.

However, if you're listening to an audiobook or podcast while tired, be cautious about falling asleep with wired headphones on as it may pose a strangulation risk. Instead, consider using wireless headphones or speakers to avoid any potential hazards.

Write a to-do list

If you're feeling tired but don't want to sleep, one thing you can do is make a to-do list. This can be a helpful way to quiet your thoughts and clear your mind.

Writing a to-do list is a great way to get tasks off your mind and onto paper. It can help you feel more organized and in control, and it can also be a form of stress relief. When you have a lot on your mind, it can be challenging to fall asleep. By writing down your thoughts and tasks, you can free up mental space and make it easier to relax.

• Start by prioritizing your tasks. Write down the most important or urgent tasks at the top of your list. That way, you can focus on what needs to be done first.
• Break down large tasks into smaller, more manageable steps. For example, instead of writing "clean the house," you can break it down into smaller tasks like "vacuum the living room," "clean the bathroom," etc.
• Be specific. Instead of writing vague tasks like "send emails," specify the number of emails you need to send or the people you need to contact. This will make your to-do list more actionable and less overwhelming.
• Set a time limit for each task. Giving yourself a deadline can help you stay focused and avoid spending too much time on a single task.
• Use a format that works for you. Some people prefer a simple list, while others might like to use bullet points or a checklist format. You can also use different colours or highlighters to categorize tasks or indicate their level of importance.
• Keep your to-do list in a visible place, such as on your desk or bedside table. This will help you stay organized and remind you of the tasks you need to complete.
• Update your to-do list regularly. Cross off tasks as you complete them and add new tasks as they come up. This will help you stay on top of your tasks and avoid feeling overwhelmed.

Remember, the key to an effective to-do list is to make it work for you. Experiment with different formats and techniques to find what helps you the most when you're feeling tired but need to stay awake and productive.

Read a book

If you're feeling tired but don't want to sleep, reading a book can be a great alternative to scrolling through your phone or watching TV. Here are some tips to help you stay awake while reading:

• Read during the day: Natural light will help keep you alert. If you're reading at night, opt for bright, cool lighting instead of warm, soft lighting.
• Avoid sleep triggers: Don't read in bed, and stay away from your bedroom, pajamas, and blankets, which can signal to your brain that it's time to sleep.
• Take breaks: Reading is a demanding task, so take short breaks at regular intervals to stay focused and alert.
• Read interesting things: Boring books can make you sleepy, so pick something that piques your curiosity.
• Get enough sleep: If you're exhausted, you're likely to fall asleep doing just about anything. Make sure you're well-rested before tackling a book.
• Make it relevant: Find a way to make the book meaningful to you. For example, think about how you'll use the information, or read with the intention of learning something new.
• Read sitting up: Reading in a comfortable position can make you sleepy, so try sitting up straight in a chair instead of lying down.
• Do some light exercise: If you think you'll have trouble staying awake, try doing some light exercise or taking a cool shower before you start reading.

Frequently asked questions