OK, it’s too late: now what? There are few things as frustrating as being unable to fall asleep on a Sunday night while simultaneously stressing about how tired you’re going to feel on Monday. If you have some time before heading to bed, give your body time to unplug, suggests Stevenson. “A great way to do that is taking a bath in Epsom salts,” he says. (Taking a warm bath can also help your body temperature to drop after the fact—which promotes sleep).
If you’re already in bed and awake, try relaxation techniques or body scan meditations, like those from John Kabat-Zinn, suggests Colon. “By doing deep exhalations, and slowing your respiratory rate, you’re still slowing down your sympathetic stress and kicking in your body’s relaxation response, which has restorative properties, even if you’re not able to fall asleep,” he says. If you listen to a meditation or sleep playlist on a device, place the screen facedown so you’re not exposed to the blue light, and consider setting a sleep timer so it goes off on its own while you’re in snoozeville.