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Sleeping poorly at night is a problem we all face at some point. Stress, bad habits, or an uncomfortable environment can all turn a good night’s sleep into a sleepless night. And it can impact your mood and productivity the following day. If you can’t get to sleep, knowing what to do when you can’t sleep and how to break the cycle is key.
Before you can improve the quality of your sleep, you have to understand why you’re struggling to get it in the first place. Simply changing your environment or establishing a soothing bedtime ritual can make a big difference. In this article, we will discuss actionable tips on what to do if you cannot sleep and how to get restful sleep.
The Causes of Sleep Problems
Before you can really overcome your sleep problems, you need to know what’s driving them. There can be different factors that lead to sleep issues. Such as:
Stress and Anxiety
Stress and anxiety are major contributors to sleep problems. When your mind is racing, relaxing becomes hard. Concerns over work, relationships, or even just daily life can keep you up at night. Chronic stress makes it physically harder to sleep as it creates symptoms like elevated heart rate.
Irregular Sleep Patterns
Not going to bed and waking up at a consistent time scrambled your body’s internal clock. It’s proven to reduce sleep quality, making it difficult to fall asleep on a regular basis. Going to bed and waking up at the same hour every day can help regulate your body’s circadian rhythm. Aim to go to bed and wake up at the same time every day.
Excessive Screen Time
If you are not persistent with your night routine, you will find yourself scroll further down the rabbit hole and lose control and sleep. The blue light from phones, tablets, and computers inhibits melatonin production. Melatonin is a hormone that controls when we sleep. Cutting off screen time an hour before you head to bed will help your body ready itself for sleeping and, in turn, be more restful.
Caffeine and Diet
Caffeine is a stimulant, and it can linger in your system for hours. Having caffeine late in the day can make it hard to fall asleep. Likewise, eating too close to bed can cause indigestion, leading to an unrefreshing night’s sleep. Limiting caffeine intake and avoiding large meals at night can help you sleep better.
Sleep Disorders
Specific sleep disorders, including sleep apnea or restless leg syndrome, may interfere with your sleep in a significant way. Sleep apnea is responsible for breathing interruptions during sleep, resulting in poor rest. Restless leg syndrome produces uncomfortable sensations in your legs that can make it difficult to fall asleep. If you think that you may have a sleep disorder, please proceed to seek medical advice, diagnosis, and treatment.
Should I Just Stay Awake if I Can’t Sleep?
No, if you can’t sleep, it is not recommended to stay awake. When lay in bed frustrated, it leads to a negative association with sleep. If you cannot get to sleep, try getting up and doing something relaxing instead of forcing yourself to sleep. Your body and mind may also relax through reading a book, listening to soft music, or doing deep breathing.
Avoid stimulating activities, like watching TV or using your phone, because the blue light will further disrupt your sleep. When you feel sleepiness set in again, get back into bed and attempt to go to sleep again. You want your bed to be associated with rest, not stress. If you are still having sleep problems regularly, you might want to change your routine or speak to a doctor about it.
What to Do if You Can't Sleep
If you’re awake in the middle of the night, don’t worry about not sleeping. Instead, try doing the following:
Create a Sleep-Inducing Environment
Your sleep environment can have a big impact on how well you sleep. A calm and comfortable space can help you fall asleep more quickly and sleep more soundly. Start with your mattress and pillows. Investing in a mattress that provides the right amount of comfort can do wonders for how you sleep.
Ensure your pillows do not only match your bed but also that they are comfortable and give you the right neck support. Then, think about the room temperature. Most people feel better in a cool, comfortable room, usually around 60-67°F (15-20°C). Too hot or too cold can interrupt your sleep cycle.”
You can also minimize noise and light, which may hinder falling asleep. If you tend to be disturbed by noise, consider using earplugs or a white noise machine to drown out distracting sounds. Blackout curtain can help keep the room dark, which can lead to deeper, more restful sleep. A silk sleep mask is another option that can help block out light so you can create a darker, cozier sleeping environment.
Establish a Sleep Routine
A consistent sleep routine is one of the most powerful ways to get better sleep. Sleep at the same time every night and wake at the same time each morning, which helps keep your body’s internal clock in check. Having a schedule makes it easier for your body to understand when is sleep time and wake time.
Having the same sleep times, plus a calming ritual before bedtime can help too. Go read a book or do some deep breathing or some light stretches. Stay away from stimulating activities like watching violent or dramatic TV shows. The more you implement these habits into your nightly routine, the easier it will be to shift from sleep to rest.
Relaxation Techniques to Ease into Sleep
It is helpful to incorporate relaxation techniques into the evening routine to facilitate sleep onset. One of the easiest ways is through deep breathing. Focusing on slow, deep breaths tells your body it’s time to relax. Try inhaling for four counts, holding the breath for four counts, and exhaling for four counts.
This is a technique to calm your nerve system and de-stress. A similar exercise is to practice progressive muscle relaxation. Progressively tense and relax each muscle group in your body, beginning at your toes and moving up to your head.
It alleviates physical tension and readies the body for restful sleep. Guided meditation apps or relaxing music can also help clear your mind and fade sleep. These simple strategies can help foster calm, helping make it easier to drift off gently.
Limit Stimulants and Distractions Before Bed
What you eat before going to bed can make a big difference in how well you sleep. There are a lot of stimulants that can disrupt your sleepiness with insomnia, like caffeine and nicotine. They also wake you up and make it more difficult for your body to fall asleep. Avoid caffeinated drinks such as coffee, tea, and soda at least 4–6 hours before sleep.
For the same reason, nicotine, whether from cigarettes or vaping, can interfere with your sleep cycle, so avoid it in the hours before bedtime. Alcohol is yet another substance that negatively impacts your sleep. Although it is sometimes said to induce drowsiness, caffeine can actually disrupt your sleep quality, leading to you waking up often overnight.
Physical Activity
Exercise is vital to improving the quality of your sleep. Exercise can relieve stress and anxiety, which inhibit sleep. Plus, exercise increases the release of endorphins, which help to improve mood and relaxation and make it easier to settle down at night.
However, timing is important. Having a regular exercise routine is good for you, but doing strenuous exercise too close to bedtime may backfire. It can raise your heart rate and levels of adrenaline, which makes it difficult to fall asleep. If you are doing vigorous exercise, ideally, stop at least 3-4 hours before going to bed.
Low-key activities (yoga, stretching) can be relaxing in the evening and help get your body ready for sleep. During daytime, exposure to sunlight helps to regulate your body’s cycle of sleep and wakefulness, which improves overall sleep quality.
When to Seek Professional Help
Lifestyle changes and good sleep habits can be useful for many sleep problems. But in some cases, professional help is needed. If you’ve attempted an assortment of sleep strategies and still have difficulty falling asleep, it may be time to speak to a doctor. Chronic insomnia or difficulty sleeping can sometimes be a sign of sleep apnea, depression, or anxiety disorders.
A sleep specialist can diagnose any sleep disorders by conducting tests or assessments. In some cases, they may suggest cognitive behavioral therapy for insomnia (CBT-I), which is extremely effective in addressing chronic sleep problems.
A handful of doctors will prescribe medication, but that’s typically a last resort since it can only work temporarily. If you are experiencing difficulties with sleep in a manner that is compromising daily life and well-being, do not hesitate to seek professional advice.
Conclusion
Sleep is key to good health, influencing memory, immune function, and emotional well-being. Chronic sleep deprivation raises the risks of heart disease, diabetes, and impaired immunity. Lack of sleep leads to results during the day, diminishing concentration, stable moods, and decision-making.
It’s normal to have the occasional sleepless night, but struggling to fall asleep often can be a sign of something more. Learning how sleep is linked to health, how to tell when you should seek help down the line can help promote long-term health. Making sleep a priority improves health, productivity, and quality of life.
