Why can't I sleep? And what can I do about it?

‘Okay if I get to sleep right now I can still get 6 hours and 23 minutes of sleep, that’s not so bad. I mean who really needs 8 hours of sleep, that’s basically how long I’m going to be at work tomorrow … probably longer since I have so much to do, okay I really need to sleep … I should probably set a reminder to pay my phone bill too and … crap 6 hours 22 minutes! Why can’t I just switch off my brain and sleep already?!’ Does this inner monologue sound familiar at all? It has been estimated that 30-50% of adults have been affected by insomnia at some point throughout their lives and approximately 10% experience chronic insomnia. Despite this, few people appear to seek help for it nor do they fully understand the reasons behind their struggle to fall asleep.Below are 10 reasons you may be finding it difficult to get to sleep and what to do about them.

1. Inconsistent bedtime: You’ve come home late on a Saturday night, slept all day Sunday and now your sleeping schedule is totally off for the rest of the week ... how harmful can this cycle be? Studies have found that having an inconsistent bedtime has been highly correlated with insufficient sleep and poor sleep quality. This may be because it disturbs our circadian rhythm (our internal body clock that regulates many physiological functions) making it difficult to regulate our sleep-wake cycle. Going to bed and waking up at a similar time each night/morning will make it more likely that we have a regular circadian rhythm and feel sleepy and alert at the appropriate times.
2. Daytime naps: It can be so tempting to sneak in an afternoon snooze after a terrible nights sleep however while it may feel beneficial at the time, it may be disturbing your sleep that night. In the long run, you are much better off feeling a little bit sleepy during the day and getting a good quality sleep that night.
3. Clock watching: We’ve all been there, the clock keeps ticking and you keep getting more and more stressed as the chance of a decent nights sleep becomes a dream (well you wish it were a dream). However, staring at the clock can actually make you more anxious about falling asleep and heighten your arousal levels. Instead, set your alarm, turn the clock (or phone) away from you and don’t look at it until the morning.
4. Over thinking: This seems to be a big one, and one that people seem to struggle to find a solution for. While over thinking can often be hard to control it may be useful to set aside 10-15 minutes at some point throughout the day to write down any responsibilities you may have, or any troubles that may be on your mind and a plan of action for them (wherever possible).
5. Using your bedroom for too many things: Eating, studying, watching movies, working, exercising … the list goes on; we seem to be using our bedroom for too many different things. This may be causing you to view your bedroom as a stimulant rather than a haven for relaxation; try limiting other activities to their appropriate rooms so that you learn to associate your bed essentially with sleep.
6. Exercising too late: No this is not to say you shouldn’t exercise, in fact daily exercise is one of the best things you can do for both your physical and mental health as well as actually increasing your quality of sleep. However some people find it difficult to get to sleep after sweating out an intense workout late at night. If this sounds familiar this may be due to the increased levels of adrenaline and cortisol in your body. Attempt to get your workout in a few hours before bed if possible, if not try winding down with some stretching, meditation or a hot shower prior to bed.
7. Screens before bed: You’re lying in bed on your phone, messaging your friends about how annoying it is that you can’t sleep … but is this action itself causing you to stay awake? These bright screens may be suppressing the production of melatonin (a hormone that helps to regulate your internal body clock) as its secretion is commonly affected by light. Being stimulated before bed may also keep your brain alert and unable to relax and fall asleep. Try to restrict your use of screens in the half hour or so before bed in order to let your melatonin do its job and wind down before bed.
8. Stimulants before bed: Smoking, alcohol and caffeine all serve as stimulants and when consumed too close to bed and may prevent your body from relaxing and winding down when its time to sleep. Try limiting your use of these to earlier in the day.
9. Too many fluids late at night: You turn off the light, jump into bed, snuggle into your covers and then your heart sinks as you realise … you need to use the bathroom. While drinking water and staying hydrated is extremely important for our health; consuming too many fluids close to bedtime increases the possibility that you not only have difficulty falling asleep, but also that you may experience frequent awakenings as a result of having to use the bathroom. Try to reduce fluids in the hour or so before bed to reduce the likelihood of unwanted nighttime awakenings.
10. Not having a bedtime ritual: You get home late, dive onto your bed, pull the covers up and try to get to sleep; however this hastiness may make it difficult to actually get to sleep. It is important to have a bedtime ritual (brushing teeth, showering, moisturising, setting an alarm clock etc.) in order to signal to your body that it is time for sleep.