What to Do When You Can’t Fall Asleep

Man lying in bed unable to sleep

We have all been there. Lying in bed staring at the ceiling, trying to will yourself to sleep so you’ll be rested for whatever is facing you tomorrow. Whether you have a sleep disorder like insomnia or you’re simply excited for the next day, you can follow these steps to get a more restful night of sleep.

Tips to Help You Fall Asleep

First and foremost, give your mind and body time to relax before you go to bed. If you are jumping straight from work or chores into bed, you aren’t going to feel very relaxed. Spend at least thirty minutes relaxing before you lay down. This might mean reading a book, practicing mindfulness, or any activity helps you to feel calm and quiet.

It is also important to disconnect from your electronic devices. Laptops, cell phones, and tablets emit short wave blue light, which has been found to suppress the release of sleep-inducing melatonin — delaying your body’s internal clock. Try to give yourself at least half an hour of electronics-free time before bed. 

Try to go to bed and wake up at the same time every day. Your body’s internal clock, or circadian rhythm, is a crucial aspect of quality sleep. When you have a scheduled bedtime, your body will slowly become accustomed to falling asleep at that time. Your brain will begin to produce melatonin, and you will feel drowsy right before you go to bed.

Lastly, this should go without saying but avoid caffeine for a few hours before you go to sleep. Even a cup of tea can have enough caffeine to disrupt your sleep, keeping you awake much later than you want. 

Treat the Underlying Issue

For many people, simply developing sleep-positive habits is not enough. If you suffer from a sleep disorder, you will likely need the right sleep treatment to achieve quality rest. Whether you suffer from obstructive sleep apnea, restless leg syndrome, or insomnia, a visit to a sleep testing center can help you find the right treatment. 

Visit Common Sleep for a Sleep Test Today

If you are suffering from sleep trouble, a sleep test can help you to uncover any potential sleep problems. Common Sleep in Springfield, MO, is the Ozark’s most trusted sleep clinic. Contact our helpful staff, and we will get you started on the path to restful, quality sleep.