Why Is It So Hard to Fall Asleep Sometimes?
You’ve had a busy day, your body’s tired, and yet your brain won’t switch off. Whether it’s stress, too much screen time, or late-night caffeine, falling asleep isn’t always as simple as turning out the light. Sleep problems are common and even a few nights of poor rest can affect your energy, focus, and mood.
The good news? With the right habits, you can train your body and mind to ease into sleep more naturally.
Create a Calm-Down Routine
Our bodies respond well to patterns. A regular wind-down routine helps signal that it’s time to sleep. Aim to start slowing down about 30–60 minutes before bed. This could mean turning off bright lights, brushing your teeth, and doing something relaxing like reading a book, stretching gently, or listening to calming music.
Try to go to bed and wake up at the same time every day — even on weekends. This sets your body clock and makes falling asleep easier over time.
Limit Screen Time Before Bed
Phones, tablets, and TVs all give off blue light. Blue light tells your brain it’s still daytime. This can mess with your natural sleep hormone (melatonin) making it harder to fall asleep.
Aim to turn off screens at least 30 minutes before bed. If you do need to use your phone consider turning on ‘Night Mode’ or using blue light filters. Even better, replace that last bit of screen time with a calming habit like journaling, reading or meditation.
Watch What You Eat and Drink
What you eat and drink in the evening can play a big role in your sleep. Caffeine (in coffee, tea, energy drinks, and even chocolate) can stay in your system for hours. Try to cut off caffeine by early afternoon to avoid tossing and turning later.
Heavy meals or spicy foods close to bedtime can also affect sleep. If you’re a little hungry before bed try a light snack like yoghurt, a banana, or a small handful of nuts. Eat foods that support sleep without making your stomach work too hard.
Make Your Bedroom Sleep-Friendly
Your sleep environment matters more than you might think. A cool, quiet, dark room is ideal. Use blackout curtains or an eye mask if light is a problem. If noise keeps you awake try earplugs or white noise machines.
Keep your bedroom tidy and try to use it only for sleep. Avoid using it for work or scrolling on your phone. The clearer the mental link between your bedroom and sleep the easier it is to drift off when you lie down.
Don’t Lie in Bed Wide Awake
It might sound strange but if you’re tossing and turning and can’t fall asleep after 20–30 minutes it’s better to get up. Do something relaxing in low light — like reading or deep breathing — and return to bed only when you feel sleepy. Lying in bed worrying about not sleeping just makes it worse.
This helps your brain relearn that bed equals sleep and not stress.
Try Gentle Breathing or Relaxation Techniques
Breathing exercises or mindfulness can help your body move out of “fight or flight” mode and into “rest and digest.” One simple breathing technique is the 4-7-8 method: breathe in for 4 seconds, hold for 7 seconds, and breathe out slowly for 8 seconds. Repeat a few times and feel your body start to relax.
Guided meditations, progressive muscle relaxation, or sleep stories (available through apps or online) can also help quiet your thoughts.
Building Better Sleep Takes Time
If falling asleep has been a struggle for a while, it may take a few weeks to build better habits and retrain your sleep cycle. Be patient with yourself and try to focus on creating a consistent bedtime routine that your body can rely on.
Good sleep starts with small steps. Whether it’s turning off your phone earlier, cutting back on caffeine, or finding a bedtime ritual that calms your mind, each change brings you closer to a better night’s rest and a better tomorrow.