What To Do When You Can't Sleep at Night?

You’re not alone if you can’t sleep at night. A 2021 survey found 25% of Germans sleep poorly. Whether it’s a softer pillow or a quieter mind the consequences of sleepless nights go beyond mere discomfort they can affect your mental well-being and daily performance.

This article will show you tried and tested ways to calm your mind and practical solutions to get the rest you need.

What To Do When You Can't Sleep at Night?

Not sleeping is a common problem that affects a big part of the population at least once a week. Whether it’s your pillow or an overactive mind keeping you awake, if you can't sleep at night, the inability to sleep can affect your mental and physical health.

Insomnia and other sleep disturbances have been studied intensively and there are numerous factors that can disrupt a good night’s sleep. Achieving a good night's sleep is crucial for overall well-being, as it impacts energy levels, mood, and overall health:

1. Alcohol Consumption: While it may make you feel sleepy at first alcohol disrupts the REM sleep stage where emotional processing and memory consolidation happens.
2. Bad Bedtime Habits: Evening habits play a big role. For example late naps, stimulating activities close to bedtime or even prolonged screen time can prevent you from falling asleep.
3. Caffeine Intake: Consuming caffeine too close to bedtime can keep you alert and delay sleep onset due to its long-lasting stimulating effects.
4. Chronic Pain: Ongoing pain can disrupt sleep creating a vicious cycle where poor sleep exacerbates pain issues and leads to even more disrupted sleep.
5. Jet Lag: Traveling across time zones can mess up your circadian rhythms and make it temporarily difficult to sleep at conventional times.
6. Medications: Certain medications like antidepressants, asthma medications and even over-the-counter cold remedies can cause insomnia.
7. Mental Health Disorders: Sleep issues are often linked to mental health conditions like anxiety, depression and bipolar disorder making it even harder to sleep well.
8. Night Shift Work: Working at night can flip your natural sleep-wake cycle and make sleeping during the day a big challenge.
9. Stress: High stress levels can activate your body’s stress response and make it hard to relax and fall asleep at night.

Understanding Insomnia

Insomnia is a common sleep disorder that affects millions of people worldwide. It is characterized by difficulty falling asleep, staying asleep, or both, despite having adequate opportunities to sleep. Insomnia can be acute, lasting for a short period, or chronic, persisting for months or even years. The impact of insomnia on daily life can be profound, leading to fatigue, irritability, and difficulty concentrating. Understanding the causes, symptoms, and treatment options for insomnia is crucial for managing this condition effectively. By recognizing the signs and seeking appropriate help, individuals can take steps towards achieving a better night’s sleep and improving their overall well-being.

Causes of Insomnia

Insomnia can stem from a variety of factors, often involving a combination of lifestyle habits, medical conditions, and mental health issues. Some common causes of insomnia include:

• Poor Sleep Habits: Irregular sleep schedules and an unsuitable sleep environment can significantly disrupt sleep patterns.
• Stress and Anxiety: High levels of stress and anxiety can keep the mind active at night, making it difficult to fall asleep.
• Depression and Other Mental Health Conditions: Mental health issues like depression, bipolar disorder, and anxiety disorders are closely linked to sleep disturbances.
• Chronic Pain and Discomfort: Persistent pain from conditions such as arthritis or fibromyalgia can make it hard to get comfortable and stay asleep.
• Sleep Disorders: Conditions like sleep apnea and restless legs syndrome can interrupt sleep and reduce sleep quality.
• Certain Medications and Substances: Stimulants like caffeine and nicotine, as well as some medications, can interfere with the ability to fall asleep and stay asleep.

Understanding these causes can help in identifying the root of sleep difficulties and finding appropriate solutions.

How to Fall Asleep When You Have Trouble Falling Asleep

If you can’t fall asleep in bed, try these: If you can't sleep, consider practicing relaxation techniques such as deep breathing or progressive muscle relaxation to help calm your mind and body.

1. Take a Break: If sleep evades you after 30 minutes, get out of bed for a bit. Read or do some gentle stretches then get back in bed when you feel more relaxed. If you wake up in the middle of the night and can't get back to sleep, try repeating these relaxation techniques to ease back into slumber.
2. Cool Room: Keep your bedroom cool, 15-19 degrees Celsius. This temperature range lowers your body temperature and tells your body it’s time to sleep.
3. Comfort: Check your mattress and pillow:

• Mattress: The mattress should support your spine in a neutral position and follow your body’s natural curves without sagging. If you wake up with back pain or feel the springs, it’s time for a new mattress.
• Pillow: The pillow should keep your neck in line with your chest and lower back. For side sleepers, the pillow should fill the space between your ear and the outside shoulder. If you’re waking up with neck pain or adjusting your pillow during the night, try a different type or firmness.

4. Sleep Alone: If possible, sleep without pets in the same bed. Pets move and make noise which can disrupt your sleep cycle.
5. Sleep Naked: Sleeping naked helps keep your body temperature cooler which helps better sleep and can be a cue to your body that it’s time to wind down.
6. Focus on Breathing: Use controlled breathing techniques like the 4-7-8 method. Breathe in through your nose for 4 seconds, hold for 7 seconds, breathe out for 8 seconds. Repeat at least 4 times.
7. Listen to Ambient Noise: Use soft ambient noises like white, pink or brown noise to drown out disruptive sounds and create a sleep conducive environment.

Improving Sleep Environment and Routine

Creating a sleep-conducive environment and establishing a relaxing bedtime routine are essential steps towards better sleep. Here are some tips to enhance your sleep environment and routine:

• Create a Dark, Quiet, and Cool Sleep Environment: Use blackout curtains, earplugs, or white noise machines to eliminate disruptions. Keep the room cool, ideally between 15-19 degrees Celsius.
• Avoid Stimulating Activities Before Bedtime: Refrain from engaging in activities that can keep your mind active, such as intense exercise or watching thrilling TV shows.
• Practice Relaxation Techniques: Incorporate deep breathing exercises, progressive muscle relaxation, or a calming bedtime routine to signal to your body that it’s time to wind down.

By making these adjustments, you can create an environment that promotes restful sleep and helps you fall asleep more easily.

Relaxation Techniques for Better Sleep

Relaxation techniques can be highly effective in calming the mind and body, making it easier to fall asleep and stay asleep. Here are some techniques to consider:

• Deep Breathing Exercises: Practice controlled breathing methods, such as the 4-7-8 technique, to reduce stress and promote relaxation.
• Mindfulness Meditation: Focus on the present moment and practice mindfulness to quiet a racing mind and reduce anxiety.
• Yoga and Tai Chi: Gentle stretching and movement exercises can help relax the body and prepare it for sleep.
• Autogenic Training: Use self-hypnosis techniques to focus on bodily sensations like warmth and heaviness, promoting a state of deep relaxation.

Incorporating these relaxation techniques into your nightly routine can significantly improve your ability to fall asleep and achieve a good night’s sleep.

Advanced Tips for Treating Insomnia

Here are three advanced techniques to help you fall asleep when the simple ones don’t work: These techniques can be particularly helpful for those who have trouble falling asleep.

1. Dr. Andrew Weil’s 4-7-8 Breathing Technique: This breathing method calms the nervous system and relaxes.
2. Word Game for Sleep: Developed by cognitive scientist Luc Beaudoin, this game distracts your mind and winds you down:
3. Autogenic Training for Relaxation: This self-hypnosis technique uses bodily sensations to relax.

• Place the tip of your tongue behind your upper front teeth and keep it there.
• Close your mouth and inhale through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale completely through your mouth, making a whoosh sound, for 8 seconds.
• Repeat three more times.

2. Choose a neutral word with 5 or more letters that doesn’t repeat any letters, like “dream”.
3. Think of words starting with each letter of your chosen word and visualize them (e.g., D: dog, duck, donut; R: ring, run, rag).
4. Continue this for each letter in the word. If you start to feel sleepy, let yourself fall asleep.

3. Lie down, close your eyes and slowly repeat phrases that focus on physical sensations like warmth or heaviness in different parts of the body.
4. Start with: “Warmth in the arms and legs” and “Heaviness in the arms and legs”.
5. Move on to: “Slow, steady heartbeat”, “Slow, calm, regular breathing”, “Softness and warmth in the belly” and “Cool forehead”.
6. With each set, keep some phrases from the previous and introduce new ones, increasing the relaxation effect.

By taking a holistic approach and addressing both lifestyle and psychological factors, you can overcome trouble sleeping and achieve a more restful and restorative sleep.