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Why Can't I Sleep At Night?

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Quick Overview

Having trouble sleeping? You're NOT alone! Millions of people struggle with falling asleep, staying asleep, or both. The good news is there are many things you can try to sleep better!

DISCLAIMER:

This is educational info only! NOT medical advice!

If insomnia is ongoing or severe, talk to a doctor or sleep specialist!

Common Reasons You Can't Sleep

Reason What Happens
Screen Time Too Close Blue light tricks your brain into thinking it's daytime!
Caffeine Late Coffee, tea, soda, even chocolate - keeps you wired!
Stress/Worry Racing thoughts make it impossible to relax!
Irregular Schedule Going to bed/waking up at different times confuses your body clock!
Room Not Good Too bright, too hot, too noisy, or uncomfortable bed!

Your Circadian Rhythm - Your Body Clock!

Your body has a natural 24-hour rhythm (like an internal clock!) that tells you when to be awake and when to sleep!

Things That Mess It Up:

  • Jet lag!
  • Night shift work!
  • Staying up super late on weekends!
  • Screen time at night!

Sleep Hygiene Tips (Things You Can Do!)

Before Bed:

  • Put screens away 1 hour before bed! Read a physical book instead!
  • Keep bedroom DARK, COOL (60-67°F/15-19°C), and QUIET!
  • Have a bedtime routine! Warm bath, gentle stretching, meditation!
  • NO caffeine 6-8 hours before bed!
  • NO big meals right before bed!

Daytime:

  • Get sunlight in the morning! Helps set your clock!
  • Exercise regularly! But not right before bed!
  • Try to wake up at the same time every day - even weekends!

If You Can't Fall Asleep After 20 Minutes...

Don't lie there getting frustrated! Try this:

The 20-Minute Rule:

  1. Get out of bed!
  2. Go to another room!
  3. Do something boring and calm in dim light! (Read, fold laundry, etc.)
  4. Only go back to bed when you're REALLY sleepy!

This helps your brain associate bed ONLY with sleep and sex, not with tossing and turning!

Worry Thoughts Keeping You Up?

Try these!

Worry Journal:

Write down your worries BEFORE bed! "Download" them to paper so your brain can let go!

Next Day To-Do List:

Write down what you need to do tomorrow - so your brain doesn't have to keep track!

4-7-8 Breathing:

  1. Inhale quietly through nose for 4 counts!
  2. Hold breath for 7 counts!
  3. Exhale slowly through mouth for 8 counts!
  4. Repeat 4 times!

When to See a Doctor/Sleep Specialist:

If You Have:

• Trouble sleeping most nights for months!

• Snoring loudly, gasping/choking during sleep!

• Falling asleep during the day when you don't want to!

• Strange feelings in legs at night (need to move them)!!

These could be signs of sleep disorders that need professional help!

Remember:

It's okay to have a bad night's sleep sometimes! Don't stress too much about it - stress makes it worse! Try these tips, be patient with yourself, and if it's ongoing, get help!

Sweet dreams! 🌙

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