@quadrawellness: When you can’t sleep, the instinct is often to try harder. You check the time. You calculate how many hours are left. You change positions. You start thinking about what you need to do tomorrow. And suddenly being awake feels like a problem you need to solve right now. But sleep isn’t something we can make happen through more effort. If you’re awake and becoming frustrated or more alert, consider getting out of bed for a little while. Keep the lights low and do something quiet or reasonably enjoyable. Read a few pages, listen to something calming, or simply sit somewhere comfortable. Then return to bed when you notice yourself getting sleepy again. You don’t need to watch the clock or wait a specific number of minutes. And perhaps most importantly, don’t start solving tomorrow tonight. After a difficult night, you may feel tired tomorrow. That’s real. But worrying about tomorrow while you’re lying awake doesn’t prepare you for it. It usually gives your mind one more reason to stay engaged. These strategies are part of the approach we use in Cognitive Behavioral Therapy for Insomnia, or CBT-I, a first-line treatment for chronic insomnia. I’m Tony Ho, MSW, RSW, an insomnia therapist and Registered Social Worker. I share practical, evidence-based strategies for insomnia and sleep anxiety. Follow @quadrawellness for more sleep support. And if you want somewhere to start, comment “SLEEP” and I’ll send you my free 14-Day Guide to Better Sleep. What do you usually find yourself doing when you can’t sleep? #SleepTips #InsomniaHelp #SleepAnxiety #whattodowhenyoucantsleep

Tony Ho | Sleep Therapist

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Monday 17 August 2026 20:28:49 GMT