Patricia Turner

Can’t Fall Asleep or Stay Asleep?

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Difficulty falling asleep or staying asleep is a common problem that often reflects a combination of daytime habits, evening routines, and how the nervous system responds to stress.

This article outlines 19 practical strategies to improve sleep, including changes to daily rhythms, boundaries around stimulation, and what to do when sleep doesn’t come easily.

The focus is on helping sleep become more stable and restorative over time, rather than relying on quick fixes.

What Your Body Is Telling You About Disrupted Sleep

Most of us feel pressured to fit more into each day. Whether it’s at work or at home, there never seem to be enough hours to get everything done. But if you believe you can get more done by ignoring the needs of your brain and body, think again.

The cost of constant pressure often shows up at night. People struggle to fall asleep, wake during the night, or lie awake with their minds racing. When this happens, sleep becomes the place where everything you have pushed aside during the day finally demands attention.

Your brain and body are sophisticated systems. When self-care is consistently neglected, sleep is often the first thing to suffer. Difficulty falling asleep or waking wide awake in the middle of the night is frequently your system’s way of insisting that something needs to be addressed.

For many people, sleep problems are not the primary issue—they are the signal that the system is overloaded.

So how do you improve sleep in a way that actually works? Below are 19 practical strategies that many people find genuinely helpful.

Daytime Habits That Affect Your Sleep at Night

Set aside 20 minutes each day to do nothing

During these 20 minutes, allow your mind to wander wherever it needs to go. If you never allow your mind unstructured time during the day, you are far more likely to find yourself wide awake at 2 a.m., staring at the ceiling.

You don’t have to sit still to do this. A walk, a swim, a slow bike ride, or soaking in the tub all work well. Choose an activity that requires very little mental effort so your thoughts can move freely. Don’t try to control them—just let them wander.

Plan to get enough sleep

Most people don’t get enough sleep, and they live with the consequences: difficulty waking up, relying on caffeine, irritability, reduced concentration, lower performance, and a constant sense of dragging themselves through the day.

Many adults need closer to nine hours of sleep to feel and function well, even if they believe they can manage on seven or eight. Consider rethinking your priorities and experimenting with going to bed an hour earlier.

Avoid napping

Do your best not to nap unless it’s truly necessary. Napping makes it harder to fall asleep at night and disrupts your circadian rhythm. If you’re exhausted, aim to go to bed earlier instead.

If going to bed early feels uncomfortable, try this: put on your pyjamas, get into bed, and tell yourself you are only lying down for 15 minutes. If you’re not asleep, you can get up again. Many people find they fall asleep well before the time is up.

Get help for chronic pain

Chronic pain frequently interferes with sleep. Working with a physiotherapist, massage therapist, chiropractor, or other professional can make a significant difference. Strengthening weak muscles and addressing long-standing tension is often essential.

Exercise regularly

Regular exercise supports both physical and mental health and improves sleep quality over time. Even moderate activity can make a meaningful difference.

Evening Routines That Help You Fall Asleep More Easily

Go to bed at a consistent bedtime, even on weekends

A consistent bedtime matters more than a consistent wake time. Going to bed at the same time every night helps regulate your internal clock. This may require letting go of late-night television, sports, or other activities that interfere with sleep.

Only use your bed for sleep and sex

Watching television or scrolling in bed teaches your brain that the bed is a place for stimulation rather than sleep. If possible, remove the television from your bedroom and create another place to unwind before bed.

Don’t use electronic devices before bed

Light from phones, tablets, and computers interferes with the brain’s sleep signals. Aim to stop using electronic devices at least 90 minutes before bedtime and notice whether it affects how easily you fall asleep.

Don’t drink alcohol before bed

Alcohol may make you feel sleepy, but it disrupts the brain’s natural sleep cycles and reduces restorative sleep. If you need help unwinding, reading or playing a low-key game is a better option.

Don’t drink caffeine after 2 p.m.

Caffeine stays in your system for many hours. Even if you feel you “need” it, it may be contributing to poor sleep. Consider experimenting with reducing or eliminating caffeine, particularly in the afternoon.

Establish a regular bedtime routine

A consistent pre-bed routine helps signal to your brain that sleep is coming. Simple, repetitive steps—changing clothes, brushing teeth, setting the alarm—can be surprisingly effective.

Don’t jump straight into bed after a long day

Your brain needs time to process the day. Build in a short transition period before bed—reading, tidying, or taking a warm shower—to help your system wind down.

Avoid television immediately before bed

Television is stimulating and often keeps people awake longer than intended. Try turning it off at least 90 minutes before bedtime and watching missed shows at another time.

What to Do When You Can’t Fall Asleep or Wake Up at Night

Get out of bed if you can’t sleep

If you aren’t asleep within about 15 minutes, or if you wake and can’t fall back asleep, get out of bed and do something low-key such as reading. Avoid watching the clock. Return to bed only when you feel sleepy.

Journal if your thoughts are racing

If your thoughts won’t settle, get up briefly and write them down. Journaling can help your brain let go of unfinished business. If you’re worried about forgetting something important, jot it down on a note you’ll see in the morning.

Most people fall back asleep more easily after doing this. Staying in bed while your thoughts race usually makes the problem worse.

Make sure the bedroom is cool enough

Temperature matters. A cooler bedroom often makes it easier to fall and stay asleep. Try a fan or air conditioning if heat is a problem.

Make sure your mattress is firm enough

Poor sleep is sometimes caused by an unsupportive mattress. If you consistently sleep better in hotels, your mattress may need replacing.

Don’t rely on sleep medication unless necessary

Sleep medications are best used short term and with care. They do not produce natural, restorative sleep and can be habit-forming. If sleep problems persist, seek professional help to explore other approaches.

Don’t simply accept hot flashes

If hot flashes are disrupting your sleep, explore options for managing them. Dietary changes and lifestyle adjustments can significantly reduce symptoms for many women.

If these suggestions feel difficult to implement, that’s often a sign that you’re more depleted than you realize—not that you’re doing anything wrong.

Considering Next Steps

If sleep remains difficult despite making thoughtful changes, it’s often a sign that your system is carrying more strain than can be resolved through sleep strategies alone. Ongoing sleep disruption commonly accompanies chronic stress and burnout, particularly when your nervous system has been under pressure for a long time.

Working with a psychologist can help you understand what is driving your sleep difficulties and identify what needs to change during the day—not just at night. This may include addressing patterns of overwork, poor pacing, unresolved stress, or long-standing habits of neglecting your own needs.

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