Can't sleep? You're not alone

Insomnia is one of the most common experiences in the world. Millions of people lie awake on any given night, and many of them feel exactly the way you do. Knowing that can make the hour feel a little less lonely.

Why it happens

Sleep is affected by stress, worry, caffeine, screens, irregular routines, pain, and changes in mood. Sometimes there is one clear cause. Often there are several small ones that add up. Being awake does not mean something is broken in you.

Gentle things that can help

• Get out of bed if you have been lying there for more than twenty minutes. Sit somewhere dim, read something dull, and return when you feel sleepy.
• Lower the lights. Bright screens tell your body it is still day. Try a warm lamp or turn your screen brightness down.
• Slow your breathing. Breathe in for four counts, hold for two, and breathe out for six. Repeat a few times.
• Write it down. Put the worries on paper and tell yourself they will still be there in the morning, and that you can pick them up then.
• Limit caffeine after the early afternoon, and keep alcohol away from bedtime, since it disrupts deep sleep.

When the lights are the company you need

Sometimes the problem is not the sleep at all. It is the quiet. On youstillawake you can see a map of people who are awake right now. Your light appears among theirs, and you can choose to say hi to someone who is open to talk. Chats are anonymous, text only, and they end on their own, so there is nothing to keep up with and no pressure to stay.

See who else is awake

If you feel unsafe or very low

If your sleeplessness comes with thoughts of hurting yourself, or you feel you cannot cope, please reach out to a trusted person or your local emergency number now. our support page lists free, confidential support services around the world. A doctor can also help with ongoing sleep problems, and that is a reasonable thing to ask for.

Tonight does not have to be solved. It only has to get you to morning, one hour at a time.