Allows us to better understand your problem
Sleep through the nightFall asleep fasterSleep without pills.png)
If you’re someone who can’t fall asleep at night, you’re not alone. Plenty of Americans deal with sleep problems and insomnia. If you’re having trouble falling asleep multiple nights per week, it may be due to your sleep habits or your lifestyle.
Fortunately, there are adjustments you can make to help you get better sleep and fall asleep in minutes. Healthy sleep is essential for physical and mental health, so it’s a good idea to find the root of your sleep problems and do what you can to overcome them.
We’ll provide you with a number of methods for helping you fall asleep faster and stay asleep. Choose some that can work for you and see if they make a difference! If you’re wanting specific guidance, make sure to take our sleep quiz! We can help identify what’s hindering your sleep and provide you with a plan to fix it. In the meantime, read on to learn more about problems falling asleep.
There are a number of reasons you might not be able to fall asleep at night. In general, having trouble falling asleep can be attributed to:
These broad categories give you a good place to start when you're trying to find the source of your problems. Research published in Sleep Medicine Reviews shows that sleep quality is significantly impacted by multiple interconnected factors. The next step is to get familiar with the common triggers that can directly affect your sleep patterns and cause you to lie awake in bed at night.
There are a number of common triggers that can quickly disrupt your sleep and make it difficult for you to fall asleep quickly. Studies in Current Opinion in Pulmonary Medicine have identified several key factors that affect millions of people with insomnia. Here are some triggers to watch for:
Stress - Stress is one of the top reasons people have trouble falling asleep. It could be due to a significant stressful event or smaller daily stressors. Research in Psychosomatic Medicine shows that people commonly associate this with 'racing thoughts' at night, which can cause sleep anxiety and lead to sleepless nights. If you're experiencing stress-related sleep issues, explore our guide on why you feel anxious before sleep and how to fix it.
Caffeine - Having caffeine too late in the day can make it difficult to fall asleep when you're ready for bed. Studies in Sleep Medicine demonstrate that caffeine can remain in your system for 6-8 hours. If you're having caffeine 6 hours before bedtime or later, it might be a good idea to try and cut back to see if that's the issue.
Electronics and Blue Light - You don't have to cut electronics off before bed completely, but research in Proceedings of the National Academy of Sciences shows that blue light exposure can disrupt your circadian rhythm. Aim to stop watching TV about an hour to 30 minutes before bedtime. You can also use your phone, but make sure you dim the lights and switch it over to night mode. Also, make sure you're not consuming stressful content or doing things related to work and other stresses on your phone. For comprehensive guidance, check out our article on using technology in the bedroom safely.
A Change in Schedule - A change in schedule, like a time zone change or switching to a later work shift, can cause temporary issues falling asleep at night. Research in Sleep Medicine Clinics indicates it can take a few days or even a few weeks to get on a new sleep cycle. For specific guidance on managing schedule changes, read our article on daylight saving time and sleep.
Exercise Before Bed - Physical activity is generally good for sleep, but studies in Sports Medicine show that if you do late-night exercise 3 hours before bed or closer to bedtime, you might have trouble shedding the excess energy before it's time to go to sleep. Learn more about exercising before sleep and optimal timing.
A Bad Sleep Environment - Is your sleep environment bright, noisy, cold, or hot? Research in Sleep Health demonstrates that environmental factors could be making it difficult for you to fall asleep. You should have a dark, quiet environment to sleep in. Also, you should have the temperature in the 60 to 68 degrees Fahrenheit range. For specific guidance, explore our article on the best temperature for sleep.
These are just a few examples of the triggers that might cause sleep trouble. It's good to remove as many barriers to sleep as possible to make falling asleep easier.
There are millions of people who have trouble falling asleep. According to research from the Cleveland Clinic, symptoms of insomnia can occur in anywhere from 33% to 50% of the adult population. A study by the University of Pennsylvania also revealed that 1 out of every 4 Americans experience acute (short-term) insomnia each year.
This widespread issue can stem from various causes, including sleep disorders like obstructive sleep apnea, which research in The Lancet shows affects millions globally. If you suspect you might have sleep apnea, learn about the signs of sleep apnea to determine if you need evaluation. So, if you're lying in bed trying to sleep, there's about 25% of America right there with you at any given time. Still, no one in this dataset wants to deal with sleep issues. Fortunately, there are evidence-based approaches, including therapy for insomnia, that can help get your sleep back on track.
If you want to get to sleep quickly, the first step is to practice good sleep hygiene. Studies in Sleep Medicine Reviews show that good sleep hygiene requires you to adjust some of your daily habits and routines in order to promote better physical health and mental well-being.
It also helps to get yourself into a state of relaxation right before bed using relaxation techniques. If you don't already, set 30 minutes aside each night to get yourself into a relaxed and calm state. Research in Applied Psychology: Health and Well-Being demonstrates the effectiveness of various relaxation approaches. There are a few things you can do to prepare and get relaxed, such as:
Find somewhere quiet to start relaxing - Make sure you're preparing to relax in an area of calm. A room with a blaring TV or loud music might not be ideal for this. You can even put on some soft music or calming sounds or white noise to help you focus. For guidance on using sound for sleep, explore our article on white noise and sleep.
Sit comfortably or lie down - Get yourself in a comfortable position. You can use your bed, your floor if it's comfortable, or your favorite chair. Anywhere that makes you feel calm works.
Close your eyes or focus them on an object - This will help you concentrate on the moment and focus your mind.
Practice deep breathing - Slow, steady breathing exercises can help you relax your body and center your mind. Studies in Respiratory Physiology & Neurobiology show that diaphragmatic breathing activates the parasympathetic nervous system. Take deep breaths and don't be afraid to let your mind wander during this time.
Try progressive muscle relaxation - Research in Behaviour Research and Therapy demonstrates that this technique, which involves systematically tensing and releasing muscle groups, can significantly improve sleep onset. If you're struggling with anxiety-related sleep issues, check out our comprehensive guide on how to get rid of sleep anxiety.
Finding dedicated time to prepare your mind and body for sleep can help you get ready for bed and fall asleep in minutes. This is a great place to start if you're not sure what's causing your sleep issues. For additional strategies, explore our comprehensive guide on 10 tips to improve your sleep.
Falling asleep fast is just one piece of the complex sleep puzzle. To get healthy, high-quality sleep, you need to be able to fall asleep in minutes, sleep deeper, and wake up feeling refreshed. If you want to improve your sleep overall, and not just fall asleep quickly, it's time to work on your sleep hygiene. Research in Sleep Health emphasizes the importance of comprehensive sleep optimization. Let's talk about some things you can do to improve sleep hygiene and some things you shouldn't do.
Having good sleep hygiene is an ongoing process. Your sleep hygiene habits aren't just about getting ready for bed, they're about making gradual changes to your everyday life so you can get a better night's sleep. Studies in Current Opinion in Psychiatry support these best practices:
Have a Consistent Sleep ScheduleOne of the most important things you can do is set your sleep schedule. Research in Sleep Medicine shows that determine how much sleep you need at night, and then set your bedtime. Make sure you wake up at the same time every day as well. This includes weekends. Consistent sleep will help train your body and make it easier for you to fall asleep when you crawl into bed.
Keep a Sleep DiaryThe best way to observe your sleep patterns and your sleep problems is with a sleep diary. Studies in Sleep Medicine Reviews demonstrate the value of tracking sleep. Are your new habits making a meaningful and consistent difference? You can find out by writing about your sleep experience when you wake up. Write down if it was easy to fall asleep, if you were waking through the night, and if you feel refreshed. For additional tracking ideas, check out our guide on how to measure and improve your sleep quality.
Create a Comfortable EnvironmentWhat we said about meditating before bed applies here too. You don't want your sleep environment to be loud, bright, or an uncomfortable temperature. Research in Indoor Air shows the importance of optimal sleep environments. While you're at it, upgrade your mattress and bedding if possible.
Try AromatherapyFilling your room with a calming scent might make your sleep environment more pleasant and help you fall asleep. Studies in Evidence-Based Complementary and Alternative Medicine support the use of lavender and other calming scents.
ExerciseExercise for at least 30 minutes per day if possible. Research in Mental Health and Physical Activity shows that any aerobic exercise will work. It's even better if you can get outside and take in some natural light while you do it, as this helps regulate your circadian rhythm. For guidance on timing, read our article on how to boost your circadian rhythm.
Certain habits can make it more difficult to fall asleep at your scheduled bedtime. Research in Sleep Medicine Clinics identifies several habits to avoid to prevent disrupting your sleep:
Don't Snack Late or Eat Big Meals Near BedtimeYour digestion has to go into overdrive when you have a big meal 2-3 hours before bedtime. Studies in Nutrients show that digestion requires energy from your body and it can keep you up, so try to limit your food intake late in the evening. For detailed guidance, explore our article on eating before bed.
Alcohol and Caffeine Before BedAlcohol isn't something you have to cut out completely, but research in Sleep Medicine Reviews shows that if you usually drink it right before bed, try having your drink earlier in the evening. Having it too close to bedtime can cause you to wake up during the night. Learn more about alcohol and sleep in our comprehensive guide. Caffeine usually needs an even longer buffer, since it can sometimes be in your system for up to 7 hours. Try to limit caffeine to early morning and early afternoon.
Don't Toss and TurnEveryone is familiar with the feeling of tossing and turning all night, hoping that lying in bed will help you fall asleep. Research in Behavioral Sleep Medicine shows that this can just ratchet up your sleep anxiety and rob you of valuable sleep hours. It's best to take a brief break from your bed and do something relaxing. Once you start to get a little tired, you can head back to bed and try again. Do this if you're in bed for 10-20 minutes or more. For specific strategies on what to do when you can't sleep, check out our guide on what to do when you can't sleep.
Use Your Bed SparinglyYour bed is for sleep and sex. Studies in Sleep Medicine Clinics emphasize that the sooner you can create that association in your mind the better. If you work, eat, and do other activities in bed, you might stop viewing it as a place of rest. For more guidance on proper sleep hygiene practices, explore our article on why your sleep hygiene matters.
Cutting out just a few of these habits can start you on the path to falling asleep faster. For additional strategies, browse our collection of natural sleep remedies that can help you fall asleep without sleep aids.
If you've tried improving your sleep hygiene but still struggle with falling asleep, it may be time to consult a healthcare provider or sleep specialist. Research in Primary Care indicates that persistent sleep difficulties could indicate an underlying sleep disorder that requires professional evaluation.
A sleep specialist can help identify whether you have conditions like obstructive sleep apnea, circadian rhythm disorders, or other medical conditions that interfere with sleep. They may also recommend evidence-based treatments like cognitive behavioral therapy for insomnia, which studies in Sleep Medicine Reviews show is highly effective for long-term sleep improvement. Learn more about CBT for insomnia and how it can transform your sleep.
In some cases, sleep medications may be considered, but research in CNS Drugs emphasizes that these should be used judiciously and typically as part of a comprehensive treatment plan rather than as a standalone solution. For information about medication risks, explore our guide on sleeping pill side effects.
If you're wanting to learn why you're not sleeping well and find out how to fall asleep in minutes, Sleep Reset can make a huge difference. The Sleep Reset program is designed to identify the triggers that are causing your sleep concerns and addresses the root causes without relying on sleep medications.
After you take our assessment, we design a custom sleep plan that will help you form good sleep habits and learn what's keeping you up at night. You'll also be assigned a dedicated sleep coach who will be with you every step of the process, setting goals for you, keeping you accountable, and helping you improve your sleep quality through evidence-based techniques.
Sleep Reset is natural too. That means you fall asleep without pills or supplements, and the side effects and dependency that come with them. Our program incorporates proven relaxation techniques, sleep hygiene education, and personalized strategies that work with your body's natural sleep processes. Discover how Sleep Reset is a tailored solution for improved sleep without pills.
Getting started with Sleep Reset is easy. Just take our sleep assessment so we can see what your sleep problems are. Take our sleep assessment today!
Dr. Shiyan Ooi
Dr. Shiyan Ooi is a medical doctor with over a decade of experience treating patients with chronic conditions. She graduated from the University of Manchester with a Bachelor of Medicine and Surgery (MBChB UK) and spent several years working at the National Health Service (NHS) in the United Kingdom, several Singapore government hospitals, and private functional medicine hospitals. Dr. Ooi specializes in root cause analysis, addressing hormonal, gut health, and lifestyle factors to treat chronic conditions. Drawing from her own experiences, she is dedicated to empowering others to optimize their health. She loves traveling, exploring nature, and spending quality time with family and friends.
