What to do if you can’t fall asleep? Effective tips and recommendations from experts

Did you know that about 40% of Czechs are currently dealing with sleep problems? Sleep disturbances can manifest themselves in a variety of ways, most commonly in the form of difficulty falling asleep at night, waking up early in the morning or waking up repeatedly during the night. Do you also struggle with insomnia? We’ve put together a list of tips and advice on how to fall asleep, many of which have been confirmed by scientific studies.

Why can’t you fall asleep and sleep?

Insomnia is the most common sleep disorder and there are many possible causes. The factors that lead to insomnia can be divided into external and internal.

External factors include environmental influences (too hot or cold, inappropriate mattress, etc.), inadequate sleep hygiene, consumption of stimulating drinks or increased sports activity. Internal factors include physical and psychological problems; in fact, according to experts, the vast majority of sleep disorders are psychological in nature.

And what consequences can insomnia have?

The quality of sleep has a profound effect on the quality of our daily lives. Even you will agree that after a night of waking up and tossing and turning, you feel drained of energy throughout the day. In addition to feeling tired and feeling less energetic during the day, chronic insomnia can increase the risk of developing a range of conditions, including depression and anxiety, and cardiovascular disease.

What to avoid before going to bed?

First, let’s take a look together at what you should avoid before bedtime so that your body is perfectly prepared for sleep and you fall asleep easily without the need to count sheep.

Don’t look at screens before going to bed

You’ve probably heard that you should put your electronics away before bed. Why? If you’re looking at the TV, your tablet or your phone, you’ re exposing yourself to blue light, which suppresses the production of melatonin – the sleep hormone. Ideally, replace your phone, TV or tablet with a book to help you fall asleep. But if you’re a night owl and can’t do without electronics, get special blue light-blocking glasses.

Don’t overeat at night, but don’t be hungry either

Food undoubtedly has a big impact on how we feel during the day and also on how we fall asleep. You should avoid eating large amounts of fatty foods and carbohydrate-rich foods before bedtime. Research shows that people who sleep for shorter periods of time take in more energy from carbohydrates and fats.

But you shouldn’t go to bed hungry either, as hunger can prevent you from falling asleep. Research has shown that people who sleep for shorter periods of time at night do not consume enough nutrients such as vitamin A, C, D, E and K.

Avoid alcohol and caffeine

It’s no surprise that evening coffee, or black or green tea, can be the reason we don’t fall asleep at night. Research has concluded that ingesting caffeine within 6 hours of bedtime can disrupt sleep quality.

You should also avoid alcohol. People who drink alcohol are more likely to suffer from sleep apnea. In addition, research has shown that men who drink two alcoholic drinks before bedtime can experience a 39% reduction in sleep quality.

Avoid intense exercise

Although regular exercise is very important for your body and the quality of your sleep, you should avoid intense exercise before bedtime. In fact, high-intensity exercise two to four hours before bedtime has been shown to disrupt sleep in healthy people.

Get your bedroom ready for sleep

Not only what we do before going to bed is important for the quality of our sleep, but also where we sleep. Your bedroom should be a place of peace, relaxation and maximum comfort. What can you do to make sure you have a bedroom that you look forward to every night and that lulls you to sleep with a bit of exaggeration?

• Bed and mattress: a good quality bed and a mattress that is neither too hard nor too soft, and that is the right size for you, is the foundation of every bedroom. An incorrectly chosen mattress can result in severe headaches and back pain, as well as frequent night wakings. It is therefore definitely worth investing in a good quality mattress, which is the foundation of a good night’s sleep.
• Pillow and bed linen: Improperly chosen pillows can also lead to daily headaches. Bed linen, which should ideally be made of natural materials, also plays a role in the quality of sleep.
• It’s dark: The most effective signal to our circadian rhythm that helps regulate sleep is light. Try to make your bedroom as dark as possible, for example by using blackout curtains.
• Quiet: Of course, external noise can also lead to frequent waking. If you can’t control outside noises, a white noise device can help.
• Smell: The right scent can help you fall asleep more easily. According to studies, essential oils such as lavender oil can promote sleep.
• Temperature: it is important to ensure an optimal temperature in the bedroom, which experts say should be between 16 and 18 degrees Celsius.

How to fall asleep when you still can’t? Try sleep rituals

What to do if you can’t fall asleep even when you’re tired? There are several sleep rituals and practices that contribute to falling asleep faster:

Meditation

It is much easier for the body to fall asleep when it is at rest. You should therefore relax for about 30 minutes before going to bed, for example by meditating.

Breathing exercises

Breathing exercises are also very effective, you can try for example the 4 – 7 – 8 exercise, which consists of inhaling for 4 seconds, holding your breath for 7 seconds and exhaling for 8 seconds. Breathe at this pace until you fall asleep.

Hot bath

One way to relax is with a warm bath. According to scientific studies, a hot bath an hour or two before bedtime helps achieve a better quality of sleep.

Milk with honey and herbal teas

Did you know that milk contains the amino acid tryptophan, which promotes regeneration and sleep? You can boost the positive effects of milk with a spoonful of honey. Chamomile or lemon balm tea also promotes sleep.