How to Sleep When You Are Excited

Co-authored by Supatra Tovar, PsyD, RD

Last Updated: January 15, 2024 Fact Checked

Is there is something about to happen the next day that's making you too jumpy and excited to be able to sleep? Excitement can make you stay up all night, or make you feel like you just can't remain still. Relaxing your mind and body can help you get the rest you need, even if you're anticipating (or dreading) the next day.

Method 1

Method 1 of 3:

Treating It Like Every Other Night

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Going to bed early may cause you more anxiety and restlessness. Studies suggest that going to bed at the same time every night can help your body stay on schedule, which can go a long way toward helping you remain well-rested and healthy.^{[1]
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Keep your room cool. If your body is too hot or too cold, you might be adding physical stress to an already restless night. Sleep studies have found that a room temperature between 60-67 degrees Fahrenheit (or 15.5-19.4 degrees Celsius) is the ideal range for restful REM sleep.^{[2]
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- Check that windows are open or closed as needed, to allow for appropriate cooling and heating. Do this before getting into bed.
- Try using a fan. It will provide your room with white noise while also keeping you comfortably cool.
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If you've already got a lot on your mind, dwelling on everything you'll need to do in the morning will only make it worse. Take preventative action and finish any packing, cleaning, or laundry you'll need for the morning well before your head hits the pillow.
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Avoid screen glare. Light reduces your body's production of melatonin, which helps you fall asleep. Avoid watching television and using computers, tablets, or smart phones before bed.
- You can also put your devices in night mode to block sleep-disrupting blue light that is present in many electronic devices.

Quiz

wikiHow Quiz: Why Can't I Sleep?

Whether your environment, your habits, or something else entirely is affecting your sleep, we’ve designed this quiz to pinpoint the source of your sleep deprivation. We’ve even included research-backed tips tailored to your situation. By the end of this quiz, you’ll be on the road to a healthier sleep schedule!

1 of 12

Which of the following best describes your nighttime routine?

Most nights, I scroll on my phone or look at emails before dozing off.

I spend a long time laying in bed before going to sleep.

I’m usually doing chores or work right before turning out the light.

I have a specific pre-bed routine. I don’t look at screens, and I might even try to meditate.

Method 2

Method 2 of 3:

Calming Your Mind and Body

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If you're lying awake and too excited or anxious to fall asleep, that's probably not going to change on its own. Try getting up and doing something to distract your mind. Your body will let you know when it's tired, and when you return to bed you may find it easier to fall asleep.^{[3]
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Listen to music. Music can have a powerful effect on the brain, and if you're feeling overly excited you may find it helpful to listen to soothing music.
- If you have a particular album that always calms you down, try listening to it in the dark.
- Listen to a recording of natural sounds, like rainfall or ocean waves, which can create the illusion of a calm, natural environment.
- Try listening to a sad song. Research suggests that sad music can actually leave listeners feeling soothed and even uplifted, which may help curb the restlessness that's keeping you awake.^{[4]
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While some people find that the adrenaline boost from vigorous exercise wakes them up, most people sleep better after working out. Exercise helps release stress and can make you feel calmer, which can add up to a restful night of sleep.^{[5]
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Use meditation to calm your mind and body.^{[6]
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Expert Source

Supatra Tovar, PsyD, RD
Licensed Clinical Psychologist (PSY #31949), Registered Dietitian, & Fitness Expert

Expert Interview. 6 October 2021.} There are many different types and styles of meditation, but choosing the right one for you can be a rewarding and calming experience. If you're too wound up to fall asleep, try engaging in yoga or meditation to stop your mind from racing and help relax your body.^{[7]
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American Psychological Association
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- Focus on your breath. Take deep breaths in and slowly exhale.^{[8]
  X
  Expert Source
  
  Supatra Tovar, PsyD, RD
  Licensed Clinical Psychologist (PSY #31949), Registered Dietitian, & Fitness Expert
  
  Expert Interview. 6 October 2021.} Rhythmic breathing slows down your heart rate and can help you disengage from stressful thought patterns.^{[9]
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Focus all of your attention on your body, beginning with your toes and working your way up to your head. This can help you distract your mind from thinking about whatever is keeping you awake.^{[10]
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If you have things to do or a brilliant idea on your mind to tackle later, make a note so you won't focus on it while trying to sleep.^{[11]
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Supatra Tovar, PsyD, RD
Licensed Clinical Psychologist (PSY #31949), Registered Dietitian, & Fitness Expert

Expert Interview. 6 October 2021.} It's no help to you trying to remember all those undone tasks, and dwelling on them at night might prevent you from getting a good night's sleep.
A shower will also help you relax, but soaking in a bathtub relaxes the muscles better, and researchers have found that lying in a bath can have positive psychological results.^{[12]
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Cleveland Clinic
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Go to source} Whether bathing or showering, the hot water can help calm your mind and relax your body.

Method 3

Method 3 of 3:

Trying a Natural Sleep Aid

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1
Drink some warm liquids. Whether you reach for a glass of warmed milk, a herbal tea (or other non-caffeinated tea), or a weak hot chocolate (remember that it contains caffeine though), holding and sipping a warm beverage can make you feel happier, more receptive, and relaxed.^{[13]
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- Avoid caffeinated drinks for several hours before bed. Stick to herbal or naturally decaffeinated beverages.
- If you're prone to getting up during the night to visit the bathroom, you might wish to skip this step
Smelling scented oils and herbal concentrates associated with relaxation, like lavender, may help calm the body and promote a more restful night's sleep.^{[14]
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Consider an herbal supplement. Though they aren't as thoroughly researched as prescription medications, herbal supplements may be helpful as a sleep aid, when used correctly.
- Valerian is a common sleep aid, with documented use going back hundreds of years.^{[15]
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- Melatonin is a hormone that the human body produces naturally. Taking a synthetic melatonin supplement may help reduce the time it takes to fall asleep and can improve your overall quality of sleep at night. But remember, light interferes with your body's melatonin production, so it's best to avoid screen glare before bed, even if you're taking melatonin.
- Always consult with your doctor or primary care giver before taking any sleep aids or supplements.

Expert Q&A

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Question

How can I calm my excitement?

Supatra Tovar, PsyD, RD
Licensed Clinical Psychologist (PSY #31949)
Dr. Supatra Tovar is a Licensed Clinical Psychologist (PSY #31949), Registered Dietitian, Fitness Expert, and the Owner of Dr. Supatra Tovar and Associates. Dr. Tovar has worked in the fields of health education, clinical dietetics, and psychology. With over 25 years of holistic wellness experience, she practices Holistic Health Psychotherapy. She combines her psychology, diet, and fitness knowledge to help those struggling with depression, weight gain, eating disorders, life transitions, and relationships. Dr. Tovar holds a BA in Environmental Biology from The University of Colorado Boulder, an MS in Nutrition Science from California State University, Los Angeles, and a PsyD in Clinical Health Psychology from Alliant International University, Los Angeles.

Supatra Tovar, PsyD, RD

Licensed Clinical Psychologist (PSY #31949)

Expert Answer

Do a mind dump! Grab a notepad and write down everything that you're excited about. This should help get your anxious, excited thoughts out of your system.

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Question

How do you sleep the night before a trip?

Supatra Tovar, PsyD, RD
Licensed Clinical Psychologist (PSY #31949)
Dr. Supatra Tovar is a Licensed Clinical Psychologist (PSY #31949), Registered Dietitian, Fitness Expert, and the Owner of Dr. Supatra Tovar and Associates. Dr. Tovar has worked in the fields of health education, clinical dietetics, and psychology. With over 25 years of holistic wellness experience, she practices Holistic Health Psychotherapy. She combines her psychology, diet, and fitness knowledge to help those struggling with depression, weight gain, eating disorders, life transitions, and relationships. Dr. Tovar holds a BA in Environmental Biology from The University of Colorado Boulder, an MS in Nutrition Science from California State University, Los Angeles, and a PsyD in Clinical Health Psychology from Alliant International University, Los Angeles.

Supatra Tovar, PsyD, RD

Licensed Clinical Psychologist (PSY #31949)

Expert Answer

Repeating relaxing mantras might help! Mantras are a type of meditation that involve repeating a specific word or phrase while tuning out any other type of internal or external distraction. Instead of saying "I can't sleep," try repeating a mantra like "I sleep like a log" "Sleep comes easy" or "I am ready to sleep."

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Question

How can I relax my anxiety in bed?

Supatra Tovar, PsyD, RD
Licensed Clinical Psychologist (PSY #31949)
Dr. Supatra Tovar is a Licensed Clinical Psychologist (PSY #31949), Registered Dietitian, Fitness Expert, and the Owner of Dr. Supatra Tovar and Associates. Dr. Tovar has worked in the fields of health education, clinical dietetics, and psychology. With over 25 years of holistic wellness experience, she practices Holistic Health Psychotherapy. She combines her psychology, diet, and fitness knowledge to help those struggling with depression, weight gain, eating disorders, life transitions, and relationships. Dr. Tovar holds a BA in Environmental Biology from The University of Colorado Boulder, an MS in Nutrition Science from California State University, Los Angeles, and a PsyD in Clinical Health Psychology from Alliant International University, Los Angeles.

Supatra Tovar, PsyD, RD

Licensed Clinical Psychologist (PSY #31949)

Expert Answer

Practice controlled, timed breathing. The simple act of controlling your breathing naturally activates your parasympathetic nervous system (otherwise known as your "rest and digest" nervous system). Try inhaling slowly for 4 counts, holding the breath for 1 count, and exhaling for 6 slow counts. Do this until you feel relaxed and you will naturally fall asleep.

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Tips

Rereading a familiar, favorite book can be more relaxing than picking up a new novel. Anything you love enough to enjoy the second or third time around has a different feeling on a reread - and less of a need to make it to the end. You already know what happens, and instead of reading for the plot you'll be rediscovering all the little tangents on the way to an ending you already know.

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Make sure you have been to the toilet before going to bed. If you get up to go to the toilet you may have a hard time falling back to sleep.

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Don't drink any beverages which have caffeine within two hours of settling down to go to bed. This will definitely have an effect on sleep, as caffeine is a stimulant that keeps you awake.

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Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

Let your imagination run wild and create a story or scenario in your head. Close your eyes and think of a dream date, an adventure with your favourite book or TV character, or just a random story using whatever comes into your head. Make sure it's not too exciting or scary though. This will help to soothe you, and might even make you dream about it when you do fall asleep!
Listen to relaxing music with nature sounds, like rain and birds. My recommendation is Temple In the Forest by David Naegele. Close your eyes and visualize the action, like the chirping birds, patterning rain, and rippling waves. This tip is sure to leave you feeling calm and relaxed.
Try to take your mind off the event you are excited about. Try not to look at the time because it will make the night go by slower. Also, drink some warm milk or a hot drink (without caffeine) which helps you feel sleepy. When you are asleep the night goes by much quicker.
Avoid lights. Turn off your room lights, your hall light, and any light you may see from your bed. If you are scared of the dark, get a dim nightlight and place it in a location so that it shines just the right amount of light that you need.

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Warnings

Try to avoid any drinks that contain caffeine that evening. Caffeine is known to disrupt sleep patterns even if you don't drink it right before sleep.

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Do not drink anything an hour before you plan on going to sleep, or eat anything three hours before.

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