What Do You Personally Do If You Can’t Sleep at Night?

As a sleep scientist, I have a deep understanding of sleep mechanics, and as a doctor, I am well-versed in the latest sleep science. While I rarely struggle with sleep now, it wasn’t always this way. For those experiencing persistent sleep difficulties, it’s crucial to seek professional help. If it takes you more than 30 minutes to fall asleep at least three nights a week, you might have an insomnia disorder that requires treatment. Cognitive Behavioral Therapy for Insomnia (CBTI) is the recommended non-medication approach. For those without an insomnia disorder, here are some effective strategies to improve sleep.

1. Avoid Excessive Time in Bed

Spending too much time in bed can exacerbate insomnia. If you find yourself unable to sleep, it’s better to get out of bed. Lying awake can create a negative association with your sleeping environment, making it harder to fall asleep in the future. Instead, engage in a quiet, relaxing activity until you feel sleepy again. This way, your bed remains a place of rest rather than frustration.

2. Maintain a Regular Schedule and Nighttime Routine

Consistency is key when it comes to sleep. Keeping a regular schedule trains your body and brain to recognize when it’s time to sleep. Go to bed and wake up at the same times every day, even on weekends. Establishing a nighttime routine can also signal to your body that it’s time to wind down. This could include activities such as reading, taking a warm bath, or listening to calming music.

3. Allow Time to Wind Down

One common issue is trying to sleep without giving yourself enough time to unwind. If your mind races with thoughts once you’re in bed, it indicates a lack of sufficient wind-down time. Allocate at least an hour before bed for relaxing activities that help you transition from the busyness of the day to a state of calm. Journaling, gentle yoga, or dimming the lights can all be effective ways to prepare your mind for sleep.

4. Practice Relaxation Techniques

To quickly relax, techniques like diaphragmatic breathing and mindfulness meditation can be very effective. Diaphragmatic breathing involves taking deep breaths that expand your diaphragm, which helps calm the nervous system. Mindfulness meditation, on the other hand, involves focusing on the present moment and letting go of intrusive thoughts. Both practices require regular practice to master, but once learned, they can significantly enhance your ability to relax and fall asleep.

These strategies can help improve sleep quality and reduce nighttime wakefulness. By incorporating them into your routine, you can create a conducive environment for restful sleep and enhance your overall well-being.