Insomnia is not just about not being able to sleep. Keep reading for insomnia: what to do when you can’t sleep.

Have you ever asked yourself what insomnia is? Why is it that when everyone else is sound asleep, you cannot get yourself to fall asleep?  Even though you are tired and have had a long day, you still keep tossing and turning at 3 am.

Insomnia is a common sleeping disorder, but this doesn’t mean that you should live with it. Losing sleep regularly can eventually take a toll on your overall health, making you more susceptible to illnesses and diseases. 

Sleep deprivation can also result in memory issues, mood changes, weakened immunity, weight gain, and low sex drive. These health problems can become the reason why your productivity levels will decrease, rendering you to have poor relationships with other people.

You might have gotten advice such as avoiding caffeine at night or putting your phone away before sleep, but nothing seems to work. While some people have used these solutions and were successful with their attempts, others have tried these (and more), but to no avail. If you belong to the latter, this article can surely help. 

Millions of people around the world complain to their friends daily. They are faced with the same dilemma, going to bed expecting to rest and then boom! No sleep for hours!

To deal with the problem of falling asleep, it is important first to understand the underlying factor. According to sleep and dream professional Rubin Naiman, good sleepers are believed to fall asleep faster in the high-velocity world we live in.

However, the feeling can cause one to be anxious when sleep takes time. Thus, further delaying the sleep process.

Sleep onset can take up to 20 minutes after getting to bed, and therefore, one should not be worried as the worry can cause further sleeplessness.

But, worry not, we have got you covered. Below is what you can do when you can’t sleep.

What to Do When You Experience Insomnia

Understanding insomnia and what to do when you can’t sleep can be a little frustrating. Considering you have in the morning and no sign of sleep might get you worked up. The tossing and turning can get irritating but worry not. Here are some things you try out to beat insomnia.


Whenever you have trouble falling asleep, you can easily get worked up. You might start tossing in bed, worrying about what might happen if you don’t get enough sleep for the night. However, you will learn to handle the situation better with time.

You can take a deep breath whenever you can’t fall asleep. Particularly, focus on relaxing your mind instead of getting frustrated. You should focus on clearing your mind since it will eventually sooth you into some sleep.

You will actually enjoy taking this time to indulge your thoughts and embrace the alone time in the dark. It’s important to avoid thinking about why you are not sleeping; for instance, asking yourself, “why can’t I fall asleep?” Instead, anticipate the calmness that comes with being in bed.

That will help you realize that eventually, everyone falls asleep. You just need to relax and hang in there.

Being fixated on the same old problem can put a toll on your mind. It can cause your mind to develop negative thoughts that will only leave you more anxious.

Are you having trouble sleeping? Breath. Let go of those negative thoughts. Think good thoughts. Most probably your mind is tired from the day’s work is having trouble shutting down. Don’t stress it. Distract it.

Use Medication

Sometimes, Insomnia could be a sign of an underlying sleep condition, and medication may come in handy. Constantly staying awake may have a negative effect on your health. Why not give CBD for insomnia a try?

CBD is extracted from cannabis and is used to treat insomnia. Cannabidiol (CBD) has a relaxing component that lets you drift right to sleep. The treatment has been scientifically proven to affect the circadian rhythm and assist with sleep especially in people experiencing insomnia.

You can also try out a melatonin sleep spray. Melatonin is an essential hormone in the human body that controls your sleep-wake cycle. Normal levels of melatonin in the body can help you fall and stay asleep every night. This product can also induce sleep if you are experiencing jet lag.

If you’re planning to use medications to sleep well every night, it’s best if you consult a doctor first. There are many sleep-inducing products available today, and using the wrong kind or taking it in the wrong dosage can only put your health and safety on the line. 

Instead of enjoying a good night’s sleep, using any of these products without your doctor’s approval can only aggravate your sleeping disorder. 

Create an Ambiance That Promotes Sleep

The environment you are in greatly determines the amount of time it will take for you to fall asleep. Nurture your brain to avoid insomnia. It is important to ensure that your bedroom a place where you can relax.

Set a peaceful ambience. Ensure that the lighting is deemed, and the temperature is controlled.

You can invest in blackout curtains and turn on your AC unit an hour before your sleeping schedule. This will make your bedroom relaxing, making it easy for you to fall asleep. 

More so, avoid noise that can be distracting since that will make falling asleep more difficult. If you’re fond of using your gadget every time of the day, choose to keep them outside of your bedroom and leave them whenever you go to sleep. Sleeping with your gadgets will only encourage you to stay late at night, causing you to regularly lose sleep. 

It is also important that you avoid pets that may cause a disturbance in the night or disrupt your sleep.

Practice Breathing Exercises

Breathing exercises help you feel relaxed. Whenever you feel like you can’t fall asleep, you can opt to take breathing exercises.

Breathing exercises eliminate insomnia and promote peaceful sleep. Various breathing exercises can have you sleeping in no time at all.

For instance, you can practice a breathing technique termed as lengthened breath. Whenever you feel anxious about falling asleep, try breathing out longer than you are breathing in. The technique allows you to trick your body into relaxing.

Count to three when you are breathing in and then count to six when breathing out. You can start with that and change the number of breaths, ensuring you exhale longer each time.

Exercise Regularly and Avoid Caffeine

Keeping fit as well as being active can help reduce insomnia. Exercise ensures a steady blood flow and gets rid of the tension that may build in your body throughout the day.

However, ensure that you avoid exercising too close to bedtime as it may increase the chances of sleeplessness. Caffeine also increases your energy levels and prevents sleep. Make sure that you avoid drinks with caffeine to get a good night’s sleep.

Find the Underlying Problem and Fix It!

Most of the times, there is a root cause behind your inability to fall asleep. Getting to it fast and fixing it is the best path to take. So, it’s been thirty minutes, and you just can’t fall asleep? Get out of bed and ask yourself a series of questions.

Try understanding what could be causing your insomnia. It could be the noise from your bedroom window, and it could be the blanket feels like it’s suffocating you or the uncomfortable pyjamas you have on. It can also be a health condition of a family member that suffers sleep apnea that may interrupt your sleep. You might want to introduce them to some CPAP machines to help them and your sleeping condition.

Determine what it is and work on the issue. You will fall asleep in no time

The tips above will not only help you get through insomnia but also ensure that you know how to deal with it in the future. To get more helpful tips and a better understanding of how to deal with insomnia, visit our page.