Insomnia: Why You Can't Sleep and What to Do About It

Ever lie in bed, stare at the ceiling, and wonder why you still feel wide awake? That feeling is insomnia, and it’s more common than you think. Most people experience it at least once a year, but when it keeps coming back it can mess with your mood, work, and health. The good news is that a few simple changes can make a big difference.

Common Triggers of Insomnia

Stress is a top culprit. When your brain worries about work, money, or family, it releases hormones that keep you alert. Caffeine and nicotine work the same way—especially if you consume them in the afternoon or evening. Your bedroom environment matters too; bright lights, noisy streets, or a room that's too hot or cold can all prevent deep sleep. Finally, irregular sleep schedules—like staying up late on weekends—teach your body that bedtime is flexible, which confuses your internal clock.

Simple Strategies to Get Better Sleep

Start by setting a consistent wake‑up time, even on weekends. This resets your circadian rhythm and helps you feel sleepy at the same hour each night. Cut caffeine after 2 p.m. and switch to water or herbal tea. Keep screens out of the bedroom; the blue light from phones tricks your brain into thinking it’s still daytime. Instead, try a dim lamp or a book to wind down.

Create a bedtime routine that signals to your body it’s time to rest. A warm shower, gentle stretches, or a few deep‑breathing exercises work well. Keep the room cool—around 65 °F (18 °C) is ideal for most people. If you hear traffic or a neighbor’s dog, consider a white‑noise machine or a fan to block the sound.

If you can’t fall asleep after 20 minutes, get up and do something quiet in low light—like reading a printed magazine. Staying in bed while you’re wide awake can make anxiety about sleep worse. Return to bed only when you feel sleepy.

When lifestyle tweaks aren’t enough, over‑the‑counter options like melatonin can help, but use them sparingly and talk to a pharmacist first. Prescription sleep aids exist, but they’re meant for short‑term use because the body can build tolerance.

Watch for red flags that mean a doctor’s visit is needed: you’re sleeping less than five hours most nights, you feel fatigued during the day, or you’ve noticed mood changes. A health professional can check for underlying issues such as sleep apnea, restless‑leg syndrome, or anxiety that might be driving your insomnia.

Finally, remember that better sleep is a habit, not a one‑time fix. Keep tracking how you feel, adjust small details, and give your body time to adapt. With a steady routine, fewer stimulants, and a calm bedroom, you’ll likely notice you fall asleep faster and stay asleep longer. Sweet dreams!