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For many, getting a good night’s sleep can feel like an elusive goal, especially when stress, anxiety, illness, or pain interfere with the ability to drift off. According to the NHS, one in three people will experience difficulty sleeping at some point, so if you’re battling insomnia, you’re far from alone. To help those struggling with sleepless nights, a doctor recently shared some valuable advice on what to do—and more importantly, what not to do—when you can’t fall asleep.
Dr. Myro Figura took to TikTok to offer his insights, particularly emphasizing the importance of not staying in bed if you’ve been unable to sleep for 30 minutes. “The number one thing you do not want to do is stay in bed,” Dr. Figura explained. “If after 30 minutes, you can’t fall asleep, your brain is too activated, and you need to change the environment.”
Dr. Figura suggested that instead of lying in bed tossing and turning, it’s better to get up and move to another room. Engage in a calming, low-light activity that’s boring enough to help restart your body’s natural sleep cycle. “Go to another room and do something boring in a low-light environment,” he advised. “Things like knitting, reading, staring out of the window. You need to restart the secretion of melatonin by your pineal gland.”
He also issued a warning against using electronic devices during this time, as they emit blue light that can disrupt your body’s natural sleep rhythm. “But absolutely no screens,” Dr. Figura cautioned. “Your laptop, your phone will emit blue light that will interrupt that cycle. If you’re still not feeling tired, try deep breathing techniques or super-somnolent meditation—look these up.”
For those who continue to struggle with sleep, Dr. Figura recommended considering melatonin, although he noted that it is only available by prescription in the UK. The NHS also advises against ordering melatonin online due to safety concerns, told The Mirror.
The Sleep Foundation notes that most adults with healthy sleep patterns typically take between 15 to 20 minutes to fall asleep on a regular night. However, if you find that changing your sleeping habits doesn’t help, or if your insomnia persists for months and starts affecting your daily life, the NHS recommends consulting your GP for further advice and support.
Remember, you’re not alone in your struggle for sleep, and there are steps you can take to improve your chances of getting a restful night.
