Falling Asleep 101

The benefits of sleep are undeniable. It’s one of the most natural and necessary parts of life - something that our bodies need to function properly. It impacts our health, our mood, our energy and our habits. But there’s one tricky part to sleep: actually getting it. What do you do when you know you need sleep, when you go to bed, but you just can’t fall asleep? And why do those sleepless nights happen?

Why People Can’t Fall Asleep

Unfortunately there are many reasons that sleep may elude you. Some of the most common reasons for struggling to sleep are anxiety and sleep. Stress can activate your flight or fight responses and heighten your state of alertness. When your mind is racing and your blood is pumping, sleep is the last thing your body needs. 

Aside from stress, caffeine, aches and pains, alcohol, health conditions and screen time can make it hard to fall asleep. In fact, even getting too much sleep the past few days can make it hard to sleep. Jet lag, shift work or your sleep environment can also impact your ability to fall asleep.

As a golden rule, it should take between 10 - 20 minutes to fall asleep at night. 

Insomnia: When You Can’t Sleep

Insomnia is the term used to describe the inability to fall asleep. Short-term or acute insomnia is when it happens for a single night up to a few weeks. It is considered a chronic - or long term - condition when it happens three nights a week for three months or more. 

What To Do When You Can’t Fall Asleep

When you’re having one of those nights where sleep just doesn’t want to come, there are some things that you can do to help yourself fall asleep. 

Meditation & Deep Breathing

If your mind is racing and stress is the key reason you can’t seem to sleep, calming down your mind and body will help. Slow, deep breathing and meditation practices are the best recommendation out there to help with this. 

Adjust Your Sleep Environment

A light room, sudden noises, old pillows and scratchy sheets can impact your ability to sleep. Our sleep environments have a big impact on the quality of our zzz’s. An eye mask, white noise machine, ear plugs and cotton sheets can make a big difference. Lighting a lavender candle before bed or doing some light stretches can also help to relax you and make your sleep environment feel calm and soothing. Comfort is key when it comes to sleep.  

Avoid Napping

Not sleeping well at night can make you tired the next day. When you’re tired, you want to nap. Unfortunately, napping during the day will mean you’re less sleepy at night. It created a cycle that is hard to break. Spend a few days pushing through the day without a nap. It can make a huge difference in falling asleep at night. 

Be Active & Get Outside

Fresh air and active days can make a big difference later on when you’re ready for bed. Being active helps to burn off that extra energy and will help you sleep at night. There are many health benefits to getting outside such as improved mood, lower blood pressure, immune system boosts and reduced stress levels. All of these things are directly related to an easier and good-quality nights’ sleep. 

Not being able to sleep is something that everyone struggles with. Pay attention to what you think may be causing you to stay awake. These tips may help you find sleep easier. If your insomnia lasts for a long time or if you think that it may be related to a bigger problem, reach out to your doctor. Some additional testing or a sleep study can help identify any underlying issues that may be keeping you up at night.