X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source If it doesn't work, stop taking it after 1-2 weeks-but if it's effective, you can take it for up to 2 months. However, you shouldn't take it if you're pregnant or breastfeeding, or if you have high blood pressure, an autoimmune disorder, experience seizures, or are diabetic. It might help you sleep if you take 1-3 mg about 2 hours before bed. Melatonin is a naturally occurring hormone that helps control your sleep/wake cycle. Talk to your doctor about whether these are good options. X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source If you can't sleep because you have too much on your plate, try making a to-do list for the next day to help put your mind at ease.It's probably better to go with a biography or a long-form essay instead. Similarly, don't grab a novel that will keep you gripped with suspense all night.It's okay to watch something calming on TV, like a nature show, but don't put on anything too intense-and definitely don't put on a new episode of that show you've been binge-watching!.When you feel sleepy again, go back to bed. Instead, leave the room and spend about 30 minutes reading or listening to quiet music. Tossing and turning in bed is more than just frustrating-it can actually start to trick your mind into thinking you're supposed to be awake when you're in bed.
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