Nearly 70 million Americans suffer from a sleep disorder, which shows that a good night’s shut-eye is hard to come by. 

Poor sleep can wreak havoc on our physical well-being, affect our productivity, and our mental health. Perhaps you’re struggling to get several hours of solid sleep a night, and you’re looking for advice.

Sounds familiar? Don’t worry, you’ve come to the right place. Here’s what to do when you can’t fall asleep. 

Create a Sleep Schedule

If you need help getting to sleep, know that consistency is key. Make sure you sleep and get up at the same time every day as it will set your body’s internal clock so you get sufficient shut-eye. 

Because of this, avoid sleeping in even on weekends. Otherwise, you’ll stay up later on Sunday evening and feel drained the next day at work.

Exercise Regularly

Can’t fall asleep at night?

Then, prioritize exercise during the day so you rest well. But avoid hitting the gym in the evening because working out is stimulating so it’ll be harder to sleep. 

Limit Caffeine 

If you’re not sure how to fall asleep, then limit your caffeine intake. Sure, a cup of joe in the morning is a great boost to your day, but avoid coffee or tea in the afternoon as it could overstimulate your brain. 

For those who can’t give up a hot beverage in the evening, enjoy a cup of herbal or decaffeinated tea instead. 

Reduce Blue Light Exposure at Night

Find it difficult to sleep?

Then, avoid bright screens at least two hours before bedtime. This could be your phone, tablet, or TV as they all emit blue light which disrupts your sleep. 

You should also find ways to relax and clear your mind before bed. For instance, meditate or write out anything troubling you so it doesn’t affect your shut-eye. 

Take Supplements

If you’re one of those people who can’t fall back asleep, then consider taking tasty and effective melatonin gummy bears.

It’s important to note that melatonin is an essential sleep hormone that signals to your brain that it’s time to relax. A major bonus is there are no side effects and it’s a lifesaver if you’re adjusting to a new time zone.  

Optimize Your Sleep Environment 

Where you sleep will determine how well-rested you are. Make sure that it’s dark, quiet, and no external light seeps into the room.

You should also set your bedroom to around 70 degrees Fahrenheit as it’s easier to sleep in a cooler environment than a warm one. If that’s too hot, then adjust your thermostat until you find a comfortable temperature.  

Our Tips For When You Can’t Fall Asleep 

Hopefully, you’ll use our tips for when you can’t fall asleep. 

Start by creating a sleep schedule, exercise regularly, and limit caffeine in the afternoon. You should also take supplements and create the optimal environment to guarantee a good night’s shuteye. Good luck!

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