Why can’t I get to sleep?

A good night’s sleep is crucial to our ability to work, relax, cultivate healthy relationships, and maintain our emotional wellbeing.

Reasons you might struggle to get to sleep

If everything is going as planned, our internal body clock should allow most adults to sleep for seven to eight hours each night. There are, however, factors which might disrupt your rhythm:

• mental health - conditions such as anxiety, depression or persistent stress can all prevent you from sleeping

• irregular sleep pattern - a varying bedtime might make it difficult for your body to interpret signals that it’s time to sleep

• poor bedtime routine - exercising later in the evening, looking at a screen, or drinking caffeine will leave you wide awake late at night.

Techniques for improving the quality and quantity of your sleep

Often, a subtle change in routine can help to reset your sleep cycle. Here are four ways that you can encourage your body and mind to drift off.

Create a comfortable sleeping environment

In order to fall asleep easily, we need to be in a comfortable position (ideally in a bed), in a cool, dark room.

Build your sleep routine into your daytime

The pattern of your day influences the quality and quantity of sleep you get. Simple changes, such as avoiding caffeine after lunchtime or long naps later in the afternoon, can set you up for a good night’s sleep.

Establish a bedtime routine

Give yourself time in the evening to wind down. If possible, do this at the same time each day, to get your body and mind accustomed to switching off at a certain time. Avoid screen time, exercise, or any other activities that stimulate your brain and energy levels.

Look after your mental health

Stress, anxiety, and depression can often cause difficulty sleeping, and so addressing these underlying mental health concerns will naturally help you to sleep better.

If you still struggle to sleep, or if you’ve been struggling for an extended period of time, visit a healthcare professional. You may be suffering from a sleep disorder, for which they’ll be able to offer more specific treatments.