Can't Sleep? Tips For When You Can't Sleep

July 21, 2021

Can't Sleep? Tips For When You Can't Sleep

Can't Sleep? Tips For When You Can't Sleep

Stress, worry, excitement, family issues, a new book you are reading—there are a lot of causes of insomnia. In fact, over 70 million Americans struggle to fall asleep and stay asleep throughout the night at least once a week, every week. If you are one of the many wondering, "why can't I sleep?" Thankfully, you have come to the right place. In this article, we discuss what to do when you can't sleep, including tips for sleep and how to fix sleep schedule. Say goodbye to sleep deprivation. insomnia and sleepless nights. 

1. Establish A Sleep Schedule 

Your body's circadian rhythm, which is your sleep/wake cycle functions on a set loop, aligning itself with sunrise and sunset.  Research suggests that establishing a steady sleep schedule can positively impact sleep quality and reduce or eliminate the symptoms of sleep insomnia. 

One study, for example, found that participants who had irregular sleep patterns and went to bed late on the weekends reported poor sleep. Other studies have also highlighted that irregular sleep patterns can negatively affect your circadian rhythm as well as levels of melatonin—a hormone our body's naturally produce that signals to our brain when it's time to sleep. 

If you find you can't sleep more often than not, try to get into habit of going to bed and waking up at the same time each day. Interestingly enough, after several weeks of a consistent sleep/wake schedule you may find that you not longer even need an alarm. 

2. Limit And/Or Eliminate Screen Time

Natural sunlight during the day has a positive effect on your overall well-being. It helps keep your circadian rhythm healthy, boosts daytime energy, as well as improves nighttime sleep quality and duration. Blue light, however, which electronic devices like smartphones, computers, and TV's emit in large amounts—has the opposite effect. Luckily, there are many methods you can use to reduce nighttime blue light exposure. This includes: 

  • Turn off all electronics 1 hour before bed. Substitute your iPhone games or emails for an old fashioned book. Trade in TV time for an intimate conversation with your partner. 
  • Wear glasses that block blue light. 
  • If you are unable or unwilling to eliminate screen time before bed you can install an app that blocks blue light from your smartphone. These apps are available for both iPhone and Android models. 

Blue light essentially tricks your body into thinking its daytime. Follow the steps above to eliminate blue light from your nighttime routine. 

3. Don't Consume Caffeine Late In The Day

Caffeine is consumed by nearly 90% of the population on a regular basis. Caffeine can improve sports performance, enhance focus, and boosts energy levels. When consumed too late in the day, however, caffeine stimulates your nervous system and may inhibit your body from reaching deep relaxation at night. 

Caffeine can remain in your blood for up to 8 hours after consumption. In one study, those who consumed caffeine 6-8 hours before bed time had significantly lower sleep quality compared to those who did not. If and/or when you find yourself craving a cup of coffee in the afternoon—especially if you are sensitive to caffeine—it is best to stick with decaffeinated coffee. 

4. Get Some Sunlight During The Day

Studies have found that daytime bright light exposure significantly improved sleep quality and duration in people with insomnia. It also reduced the time it took to fall asleep by an average of 83 percent. 

A similar separate study in older adults found that just 2 hours of sunlight exposure during the day increased sleep efficiency by 80% as well as increased sleep duration by over 2 hours. Although the studies were done in individuals with extreme insomnia and sleeplessness, sunlight exposure during the day is likely to help nearly everyone improve their sleep performance and decrease sleep deprivation. 

5. When You Can't Sleep: Take A Sleep Support Supplement 

Melatonin is an important sleep hormone that lets your body know when it's time to relax and go to bed and when it's time to wake up. Taking much more melatonin than your body naturally makes, however, can cause grogginess. Easy Sleep sleep support supplement is different—it's designed with an optimal 2 mg dose of melatonin and stress and anxiety-relieving botanicals to help you sleep easy and wake up feeling refreshed without next day grogginess. And unlike other natural sleep supplements or even prescription-based medication, Easy Sleep doesn't just relieve popular symptoms of sleeplessness or insomnia but actually helps address the underlying organic issues such as sleep anxiety, obsessive thoughts, and low levels of magnesium and melatonin. 

You can shop Easy Sleep here

Can't Sleep? Tips For When You Can't Sleep

6. Optimize Your Bedroom Environment For Better Sleep

Bedroom environment factors include temperature, noise, external lights, and even furniture arrangement. Numerous studies have concluded that external noise can cause poor sleep and lead to long-term health issues. Most external noise can come from traffic or household noise including children and pets. 

When you can't sleep make sure your bedroom is first a ready-to-sleep environment. This means the lights are off, external noise is eliminated, the fan is on, temperature is cool, and the bed is clean and ready to be slept in. 

7. If You Can't Sleep: Don't Drink Alcohol

Yes, don't drink alcohol or if you do not very much. Research shows that having even a couple of drinks at night can negatively affect your sleep and hormones and is one of the main causes of insomnia.  

For example, alcohol is shown to increase the symptoms of sleep apnea, snoring, and disruptions in sleep. It also alters nighttime melatonin production thereby throwing off your circadian rhythm. If that isn't enough to convince you to take it easy on the nighttime drinks—research also shows that nighttime alcohol consumption decreases the natural elevations in human growth hormone (HGH), which plays a vital role in your circadian rhythm and has many other key functions. 

8. Have A Cool Bedroom Temperature For Sound Sleep

Your body as well as your bedroom temperature can have a direct impact on your sleep quality. As you may have experienced on a hot summer night, it is pretty difficult to stay asleep let alone fall asleep. Countless studies support this notion—increased body and bedroom temperature can decrease sleep quality and increase wakefulness. 

If you want to fall asleep and stay asleep set your bedroom temperature to a cool environment. 

9. Don't Eat Too Late 

Eating a large meal late at night can negatively effect sleep quality, the release of human growth hormone, as well as your body's melatonin production. Try to limit the amount of large meals you have before bed. 

Bottom line: Eating too much food too late at night is one of the causes of insomnia. 

10. Take A Relaxing Shower or Bath If You Can't Sleep

There aren't a whole lot of things that feel better than a hot bath or shower before bed. Studies indicate that they can help improve sleep quality and reduce the amount of time it takes to fall asleep. 

Taking a hot bath or shower before bed may help promote stress and anxiety relief and reduce any itchiness or unclean feeling from the day. Next time you find yourself wide awake in bed wondering, "why can't I sleep?" Get out of bed and into a hot shower. 

11. Make Your Bed In The Morning 

Not only does making your bed first thing in the morning set your day up for success but it also sets you up for a great sleep at night too. Days can be hectic, things can happen, but no matter what the day throws at you it's great to know you are coming home to a clean, made bed. 

In his inspirational commencement speech to the graduating class of the University of Texas at Austin, Admiral William McRaven states: "If you wanna change the world, start off by making your bed." 

12. Exercise—Just Not Right Before Bed

Exercise is one of the most proven and effective ways to not only improve your health but your sleep quality too. Exercise during the day has been shown to enhance all aspects of sleep and significantly reduce symptoms of anxiety. 

One study found that in older adults, exercise during the day was more effective than than most sleep drugs. For example, those that exercised during the day fell asleep 55 percent quicker, decreased total nighttime wakefulness by 30 percent, and decreased feelings of anxiety by over 15 percent. 

If you want to sleep better at night one thing is clear: exercise during the day. To stay asleep at night get up and get moving during the day. 

13. Get A Comfortable Bed and Pillow For Better Sleep

It is estimated that roughly 1/3 of your entire life will be spent with your bed and pillow. Therefore, it only makes sense to invest in the things that'll help you sleep. One study, for example, examined the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57 percent, shoulder pain by 60 percent, and back stiffness by 59 percent. It also improved sleep quality by 60 percent. The best mattress and pillow are extremely subjective. If you’re upgrading your bedding, base your choice on personal preference. It’s recommended, however, that you upgrade your bedding at least every 5–8 years.

Can't Sleep? Tips For When You Can't Sleep

It's estimated that over 70 million Americans struggle with sleep insomnia. If you find yourself unable sleep most nights, you're not alone. Follow these steps when you can't sleep and we are sure you will notice an improvement in your sleep quality and duration. 

1. Establish A Sleep Schedule - Your body's circadian rhythm, which is your sleep/wake cycle functions on a set loop, aligning itself with sunrise and sunset.  Research suggests that establishing a steady sleep schedule can positively impact sleep quality and reduce or eliminate the symptoms of sleep insomnia. 

2. Limit And/Or Eliminate Screen Time - Natural sunlight during the day has a positive effect on your overall well-being. It helps keep your circadian rhythm healthy, boosts daytime energy, as well as improves nighttime sleep quality and duration. Blue light, however, which electronic devices like smartphones, computers, and TV's emit in large amounts—has the opposite effect often leading to sleep insomnia. 

3. Don't Consume Caffeine Late In The DayCaffeine is consumed by nearly 90% of the population on a regular basis. Caffeine can improve sports performance, enhance focus, and boosts energy levels. When consumed too late in the day, however, caffeine stimulates your nervous system and may inhibit your body from reaching deep relaxation at night. 

4. Get Some Sunlight During The Day - Studies have found that daytime bright light exposure significantly improved sleep quality and duration in people with insomnia. It also reduced the time it took to fall asleep by an average of 83 percent. 

5. Take A Sleep Support Supplement Like Easy Sleep - Easy Sleep doesn't just relieve popular symptoms of sleeplessness or insomnia but actually helps address the underlying organic issues such as sleep anxiety, obsessive thoughts, and low levels of magnesium and melatonin. 

6. Optimize Your Bedroom EnvironmentWhen you are laying there wondering, "Why can't I sleep?" Make sure your bedroom is first a ready-to-sleep environment. This means the lights are off, external noise is eliminated, the fan is on, temperature is cool, and the bed is clean and ready to be slept in. 

7. Don't Drink AlcoholYes, don't drink alcohol or if you do not very much. Research shows that having even a couple of drinks at night can negatively affect your sleep and hormones and is one of the main causes of insomnia.  

8. Have A Cool Bedroom TemperatureIf you want to fall asleep and stay asleep set your bedroom temperature to a cool environment. 

9. Don't Eat Too LateEating a large meal late at night can negatively effect sleep quality, the release of human growth hormone, as well as your body's melatonin production. Try to limit the amount of large meals you have before bed. 

10. Take A Relaxing Shower or BathTaking a hot bath or shower before bed may help promote stress and anxiety relief and reduce any itchiness or unclean feeling from the day. Next time you find yourself wide awake in bed wondering, "why can't I sleep?" Get out of bed and into a hot shower. 

11. Make Your Bed In The MorningNot only does making your bed first thing in the morning set your day up for success but it also sets you up for a great sleep at night too. Days can be hectic, things can happen, but no matter what the day throws at you it's great to know you are coming home to a clean, made bed. 

12. Exercise—Just Not Right Before BedExercise is one of the most proven and effective ways to not only improve your health but your sleep quality too. Exercise during the day has been shown to enhance all aspects of sleep and significantly reduce symptoms of anxiety. 

13. Get A Comfortable Bed and Pillow - It is estimated that roughly 1/3 of your entire life will be spent with your bed and pillow. Therefore, it only makes sense to invest in the things that'll help you sleep. A poor and uncomfortable mattress is linked to sleep deprivation, insomnia, and is often associated with lower back pain. 



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