06 Aug Here’s What to Do When You Can’t Sleep
Struggling to sleep? You’re not alone. Around one in three adults deal with trouble sleeping at some point. Let’s fix that—starting now.
Keep reading for practical advice from Dr. Hartsfield, our brilliant specialist in Dental Sleep Medicine and Orofacial Pain at TMJ & Sleep Solutions of Alabama.
Here’s Why You Have Trouble Sleeping and Staying Asleep
When it comes to having sleep issues, it’s essential to understand that not all are created equal.
Insomnia
Long-term insomnia lasts more than three months and can be triggered by various factors, including life events, stress, or underlying medical issues.
On the other hand, short-term insomnia comes and goes, and often correlates with significant life changes such as job loss, grief, traveling, or moving.
Common Sleep Disorders and Other Risk Factors
Not all sleep issues are created equal. Here’s what could be keeping you up:
Sleep apnea causes pauses in breathing that disrupt sleep and leave you feeling tired, even after what seems like a full night of rest. Another common condition is restless legs syndrome, which is characterized by uncomfortable sensations that cause you to move your legs throughout the night.
Other less prevalent sleep disorders, like narcolepsy or circadian rhythm disorders, can also interfere with your quality of rest.
There are other factors unrelated to sleep that might be interfering with your sleep cycle; health problems that cause chronic pain like arthritis, fibromyalgia, acid reflux, and heart or lung disease can all make falling asleep and staying asleep difficult.
Mental health conditions such as anxiety, depression, PTSD, and bipolar disorder are other risk factors that can cause trouble sleeping. Insomnia can heighten mental health issues, causing ongoing sleep struggles.
Sources: National Sleep Foundation and Harvard Health
Lifestyle & Environmental Triggers
Sometimes, your lifestyle choices and daily habits work against you:
Consuming Caffeine, Nicotine, or Alcohol
Caffeine or nicotine late in the day can keep you wired. Alcohol might help you fall asleep, but it is disruptive to your sleep cycle, causing you to wake up in the middle of the night.
Your Work Schedule
Night shift work, long hours, or a schedule that changes a lot can disrupt your body’s natural circadian rhythm.
You Engage in Too Much Screen Time
Your phone, tablet, or laptop emits blue light, suppressing melatonin, the hormone your body is supposed to produce to help you sleep.
You Have Poor Sleep Habits
Irregular bedtime routine, napping late, or bringing stress to bed all lead to nights without rest.
Your Sleep Environment
Your bedroom’s temperature, noise, and comfort levels may seem minor, but these seemingly small details could impact you more than you think.
Hitting the Brakes: Quick Fixes for Sleepless Nights
Fast Relief—What to Do Tonight When You Can’t Sleep
- Regulate Your Vagus Nerve: A dysfunctional vagus nerve often increases cortisol levels, hindering healthy sleep patterns and contributing to sleeplessness. Using an external vagus nerve stimulation device, humming, breathing exercises, and controlled cold exposure can all help regulate your vagus nerve and promote sleep.
- Get Out of Bed After 20 Minutes: Still awake? Don’t just lie there. Get up, keep the lights dimmed, and do something relaxing. Try reading or listening to soft music. When you feel sleepy, head back to bed.
- Try a Relaxing Bedtime Ritual:
- Take a warm shower or bath; when you get out, your body temperature will rapidly decrease and trigger sleepiness.
- Try techniques like deep breathing, progressive muscle relaxation, or guided meditation.
- Read something calm (no thrillers, no news)
- No Doomscrolling: Avoid your phone, computer, and TV. Blue light and bad news won’t help you sleep.
- Limit Clock-Watching: Turn your clock away. Checking the time will make you anxious and will increasingly worsen your insomnia.
- Keep Your Bedroom Comfortable: Cool, dark, quiet, and clutter-free are the perfect conditions for a good night’s sleep.
Break the Cycle With Long-Term Habits (That Actually Help)
Essential Sleep Hygiene Practices for Better Quality Sleep
- Go to Bed and Wake Up at the Same Time Every Day: Even on weekends. Your internal clock craves consistency.
- Limit Naps: Naps longer than 20–30 minutes, or after late afternoon, can disrupt sleep.
- Stay Active: Regular physical activity in the morning, afternoon, or early evening—not right before bed—improves sleep quality and helps regulate sleep patterns.
- Be Mindful of Your Diet. Spicy food, large meals, caffeinated coffees or energy drinks, or alcohol consumed too close to bedtime can keep you awake until morning.
- Bedroom = A Place for Sleep and Intimacy Only: No work, no bills, no scrolling. Teach your brain that your bed is only for sleep.
- Light Exposure: Get natural sunlight during the day. At night, soften the lighting an hour before bed.
- Avoid Overhydrating Before Bed: Midnight bathroom trips are sleep’s natural enemy.
Check out some of our effective sleep tips for better health.
Addressing Mental Health & Stress
Manage Stress: Journaling, mindfulness, or talking to someone helps keep stress in check.
Consider Cognitive Behavioral Therapy for Insomnia (CBT-i): The gold standard for treating insomnia. Teaches you to change thoughts and behaviors that fuel sleep problems. Ask your mental health care provider about trying CBT-i.
Seek Help for Anxiety or Depression: Treating underlying mental health conditions can prevent insomnia and improve sleep. Don’t wait it out; speaking to a professional will, in turn, help you sleep better.
Sleep Medicine & When to Ask for Help
When Over-the-Counter Sleep Medicine Isn’t Enough: Talk to your healthcare provider if you need sleep medicine more than occasionally.
Prescription Drugs: Many medicines can help, but they can also induce dependence—with the risk of addiction—or other side effects.
Sleep Study: If you snore loudly, frequently lack energy, or wake up gasping for breath, you might have sleep apnea or another breathing sleep disorder.
Myth-Busting: What Doesn’t Actually Work
Alcohol as a Sleep Aid: Sure, it helps when you’re falling asleep, but it destroys your quality of rest.
Screens as a Wind-Down Tool: The blue light isn’t relaxing your brain. If anything, it’s yelling “wake up!”
Over-the-Counter “Natural” Supplements: Melatonin can help with jet lag or shift work, but it’s not a long-term solution for chronic insomnia.
FAQs—Can’t Sleep? You’re Not Alone
Why do I keep waking up in the middle of the night?
You might be dealing with stress, a sleep disorder like sleep apnea, insomnia, or even something as minor as room temperature issues. Alcohol and some prescription drugs can also disrupt sleep in the second half of the night. If this happens often, check with your healthcare provider.
What is a sleep disorder?
The characteristics of a sleep disorder include having trouble falling asleep, staying asleep, or feeling rested. Chronic insomnia, sleep apnea, restless legs syndrome, and circadian rhythm disorders are common sleep disorders.
Does poor sleep really affect my overall health?
Absolutely. Chronic sleep issues increase your risk for high blood pressure, heart disease, depression, anxiety, and trouble concentrating. Poor sleep habits can also worsen physical health conditions and make you feel tired all day.
What’s the best way to reset my sleep schedule?
Pick a wake-up time, stick to it, and get morning sunlight. Go to bed only when you feel sleepy. Limit naps and avoid caffeine after early afternoon. Your internal clock will thank you later.
How do I know if I have insomnia?
If you have trouble falling asleep, staying asleep, or waking up too early at least three nights a week for more than three months—and it’s hurting your daily life—you may have chronic insomnia. Short-term insomnia comes and goes and is typically related to temporary circumstances.
Are sleep medicines safe?
Some sleep medicines are helpful in the short term, but many have side effects that can cause long-term problems. Always talk to your healthcare provider before starting any sleep medications.
Can mental health conditions cause sleep problems?
Yes, anxiety, depression, PTSD, and other mental health conditions are the top reasons people can’t sleep. Insomnia makes these conditions worse. Treating both types of conditions together works best.
Do warm baths and soft music help?
Yes—lowering body temperature after a warm bath can make you sleepy, and soft music can help you relax, setting the stage for better sleep quality.
Science-Backed Tips for a Good Night’s Rest—At a Glance
| Quick Tip | Why It Works | Try This Tonight |
| Stick to a sleep schedule | Keeps your internal clock set | Set a regular wake-up time—even on weekends |
| Keep your bedroom comfortable | Supports healthy sleep cycles | Cool, quiet, dark, and cozy bedding |
| Limit caffeine and alcohol | Prevents disrupted sleep | No caffeine after 2 PM, no alcohol before bed |
| Relax before bed | Reduces anxiety, lowers heart rate | Warm bath, soft music, or deep breathing |
| Get sunlight during the day | Regulates melatonin | Take a morning walk outside |
| Avoid screens before bed | Stops melatonin suppression | No screens 1 hour before bed |
When to Call in the Pros
See a Healthcare Provider If:
- Your sleep problems have lasted more than three months.
- You regularly wake up gasping or choking.
- You have restless legs, chronic pain, or other medical conditions that disrupt sleep.
- You feel tired, irritable, or have trouble concentrating every day.
A healthcare provider or sleep medicine specialist can help diagnose underlying health issues, recommend clinical approaches for treating insomnia, or refer you for a sleep study.
Final Thoughts—You Can Sleep Better
Nobody enjoys a sleepless night. Whether your sleep issues stem from stress or underlying health issues, there are solutions for better sleep. Try one of our proven options to help you sleep better, like taking a warm shower before bed and ditching the midday caffeine. Most importantly, create expectations you can follow and slowly build a sleep schedule you can commit to.
Sleep isn’t just a luxury. It’s the backbone of your mental and physical health. If you’re stuck in a cycle of bad sleep, reach out to us. Nearly everyone can improve their sleep, one step at a time. Give yourself the chance to wake up ready for more than just coffee.
You deserve a good night’s sleep. Don’t give up on it.
Schedule a Consultation