What To Do When You Can't Sleep At Night

Having trouble falling asleep at night is a common issue that many people experience. In the short term, occasional sleeplessness may be caused by stress or significant events such as upcoming exams for students or important deadlines at work. These situations often result in anxiety and difficulty sleeping. However, once the triggering factor is resolved—like after finishing an exam—sleep usually returns to normal without the need for treatment. On the other hand, if insomnia persists for a longer period, it may require more structured intervention and lifestyle changes.

Establish A Consistent Sleep Schedule

Maintaining a regular sleep-wake cycle can significantly improve your ability to fall asleep at night. Try to avoid staying up late and limit daytime napping, or eliminate naps altogether. Shift your rest time to the evening and only go to bed when you actually feel tired. This helps your body recognize when it's time to sleep.

Practice Good Sleep Hygiene

If you find yourself still awake after 30 minutes in bed, consider getting up and engaging in a relaxing activity. Options include listening to calming music or drinking a glass of warm milk. However, avoid vigorous exercise, as it may energize you and delay sleep. Wait until you feel drowsy before returning to bed.

Create A Sleep-Friendly Environment

Your bedroom should be a place dedicated solely to rest. Once in bed, avoid doing activities that don't contribute to sleep, such as scrolling on your phone, watching TV, or playing games on a tablet. These habits can disrupt your brain's association between your bed and sleep, making it harder to drift off.

Seek Professional Help When Necessary

If you've tried adjusting your routine and still struggle with sleep, it may be time to consult a healthcare professional. A doctor can evaluate your condition, diagnose any underlying sleep disorders, and recommend appropriate treatment options—including medications or therapies designed to improve sleep quality if necessary.