Every night, countless people find themselves part of The Insomnia Club, lying awake, anxious about not being able to fall asleep. We reached out to experts to uncover the possible causes, along with tips on how to quickly fall asleep and stay asleep.
1. Busy Mind Syndrome
A calm mind is essential for sleep. Our 24/7 lifestyle is to blame. We’ve extended our days, shortened our nights, and neglected our sleep. We expect to switch from wakefulness to sleep instantly, but it’s not that simple.
What to Do: Set aside time to wind down before bed. Write down your tasks for the next day, avoid screens, and skip heavy meals or intense exercise within two hours of bedtime. Dim the lights as you prepare for bed, as bright lighting can delay the production of melatonin, the sleep hormone, by up to 1.5 hours
2. Inconsistent Bedtime
If you’re lying awake for more than 30 minutes, you might be trying to sleep at the wrong time for your body’s natural rhythm. We all have a natural sleep pattern, and forcing yourself to sleep outside of it can lead to problems.
What to Do: If you can’t sleep, get out of bed and do something relaxing in dim light until you feel sleepy. To find your natural sleep pattern, try going to bed only when you’re genuinely tired and waking up without an alarm while on holiday. Sleep needs are unique to each person. You don’t necessarily need the standard 7-8 hours. Discover what works for you and build a routine around it.
3. Disruptive Environment
Unlike children who can sleep anywhere, adults are more sensitive to their surroundings. Noise, light, temperature, or an uncomfortable bed can all interfere with sleep.
What to Do: Create an ideal sleep environment by ensuring your room is quiet, dark, and at a comfortable temperature—around 18°C. Being too hot or cold can lead to restless sleep or bad dreams. Eliminate any potential disturbances like ticking clocks, phones, or any light sources.
4. Lack of Routine
Your body thrives on routine, especially when it comes to sleep. Not having a consistent sleep/wake schedule can be highly disruptive. In fact, 14% of people who report poor sleep don’t follow a bedtime routine, according to The Sleep Council.
What to Do: Establish a regular sleep pattern. Waking up at the same time each day is more crucial than your bedtime, as it helps regulate your body’s internal clock. Exposure to natural light in the morning also strengthens your sleep-wake cycle. If you have a rough night, resist the urge to sleep in—napping for 20 minutes in the early afternoon is a better way to recharge.
5. Overthinking Sleep
The more you try to force sleep, the harder it becomes. This creates a cycle of anxiety and sleeplessness.
What to Do: Instead of trying to sleep, focus on staying awake. It might sound odd, but research suggests that reverse psychology can help. Sleep is a natural process that we can’t control, and letting go of that control can reduce anxiety and make it easier to fall asleep.
6. Electronics Before Bed
Using devices like phones or computers before bed can interfere with sleep. According to The Sleep Council, 17% of people check their emails or social media before turning in. This can delay the production of melatonin, making it harder to fall asleep.
What to Do: Turn off your devices at least an hour before bed, and keep them out of the bedroom. If you must have your phone nearby, use a blue light filter or night mode to reduce the impact on your sleep.
7. Worrying About Sleep
Obsessing over how much sleep you’re getting can lead to anxiety, making it even harder to fall asleep. Some people spend their day worrying about whether they’ll sleep that night, only to lie awake in frustration.
What to Do: Consider cognitive behavioural therapy (CBT), which is often more effective than sleeping pills for treating insomnia. CBT helps you build a positive sleep routine and strengthens the connection between your bed and restful sleep. You can work with a therapist or try an online program like Sleepio.
