Sleepless Nights? Try These Changes
Not being able to fall asleep when you’re supposed to can feel torturous. Sometimes, the pressure of thinking “I must sleep now” can actually keep you awake.
Experts say that falling asleep is a complex process and that it’s normal to take about 10–30 minutes after the lights are off to fall asleep.
However, if you've been lying in bed with your eyes closed for about 30 minutes and still can’t fall asleep, it might be time to make some changes.
The First Step for Those Who Struggle to Fall Asleep
According to the Washington Post, most experts recommend changing your behavioral patterns if you suffer from sleeplessness. This includes not just what you do right before bedtime, but also when and what you eat or drink, and how you spend your free time.
One of the first things to try is setting a consistent wake-up and bedtime. This repetition helps reset your body’s internal clock if it’s out of sync.
Try to stick to this schedule—even on weekends and holidays.
Is Your Bedroom Really a Sleep-Friendly Space?
Transforming your space is almost essential for quality sleep. Use cozy bedding, curtains, or rugs to make your sleeping area feel warm and inviting.
A cluttered bedroom can create a sense of unfinished business or anxiety, which can interfere with your sleep. Try spending just 5 minutes putting things back in place.
Dim lighting is best before bed. If outdoor lights like street lamps are disrupting your sleep, consider using blackout curtains.
If you have a TV in your bedroom and often watch it before bed, it’s better to move the TV outside the room. Studies show that blue light from screens can disturb sleep.
Along the same lines, using your phone or tablet right before bed is not recommended.
Your Body and Mind Need to Relax for Deep Sleep
Beyond what you see, the temperature and scent of your room can also support better sleep. It’s harder to sleep if your room is too warm or your body feels hot. During spring and autumn, the ideal room temperature is around 16–22°C (60–72°F).
In summer or winter, use your heating or cooling appliances to maintain a comfortable temperature.
Adding a pleasant scent to your bedroom can also calm the mind. Aromatherapy scents like lavender can help relax both body and mind.
If your thoughts start racing the moment you lie down, relaxation exercises may help. Techniques like meditation or deep abdominal breathing can help you focus on your breath, let go of thoughts, and release muscle tension.
Another method is to dedicate time earlier in the day to worry. By thinking about your concerns in a different space—outside the bedroom—and writing them down, you can separate what’s within your control from what isn’t, helping to lighten your mental load at bedtime.
Don’t Force It If You Can’t Sleep
Experts say that if you’ve done your best to promote quality sleep but still can’t fall asleep, it’s better to get up rather than lie in bed tossing and turning.
Keep the lighting dim and avoid stimulating activities. Don’t use your phone, as it can keep you awake even longer. Instead, do something boring—like reading a dull book.
Once you start to feel sleepy, return to bed. If you still can’t fall asleep, repeat the same process.
Above all, be patient. Practice these expert tips consistently for at least a month while observing your sleep patterns. Even if you can fall asleep just 10 minutes earlier, that’s progress.
Dr. Craig Canapari, director of Yale Pediatric Sleep Center, told the Washington Post,
"When you fall asleep isn’t something you can fully control. Just try reading or doing something relaxing, and go to bed when you feel tired."
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
