I can t stay asleep

Why Can’t I Stay Asleep?

Written by Alyson Powell Key

In this Article

  • Sleep and Pain
  • Sleep Apnea
  • Sleep and Bladder Problems
  • Sleep and Stress
  • Sleep Environment
  • Sleep and Restless Legs Syndrome (RLS)
  • Sleep and Diet
  • Sleep and Narcolepsy
  • Sleep and Nicotine
  • Sleep and Exercise
  • Napping
  • Sleep and Medications
  • Insomnia

Waking up in the middle of the night can leave you feeling tired the next day. When it happens over and over again, it’s a sign of insomnia, a sleep disorder that makes it hard to fall or stay asleep. But insomnia may not be the only reason why you wake up at night.

Sleep and Pain

When you’re in pain, it’s hard to fall and stay asleep. A poor night’s sleep can also make you more sensitive to pain. To manage pain:

  • Take a warm bath, try deep breathing, or listen to music.
  • Put pillows under your legs, hips, and knees to ease pain.
  • Use a heating pad to relax stiff joints, but avoid heat if you have a serious injury.

Sleep Apnea

With this sleep disorder, your breathing starts and stops over and over. Each time, you briefly wake up to reopen your airway, a cycle that can happen hundreds of times of a night. For mild sleep apnea, your doctor may suggest that you:

  • Lose weight
  • Stop smoking
  • Treat any nasal allergies

Sleep and Bladder Problems

Trips to the bathroom at night to pee (called nocturia) disrupt your sleep and can make it hard to get back to sleep. A urinary tract infection (UTI), enlarged prostate, diabetes, or simply drinking too much liquid can all cause your body to make too much pee or lower the amount your bladder can hold. See a doctor for serious health issues. You can also:

  • Drink less liquid before bed.
  • Avoid alcohol and caffeine, especially in the afternoon and evening.
  • Raise your legs before bed to ease the buildup of fluid, which can cause nighttime bathroom trips.

Sleep and Stress

Stress wakes you up at night, and then you worry about getting back to sleep, which makes the problem even worse. Try these tips for a less stressed night:

  • Get rid of clocks in your bedroom or at least turn them around so you can’t see the time.
  • Try mindfulness, which allows your brain to let go of thoughts and focus on the present so you can relax.
  • Write down what’s makes you feel stressed. Come back to it in the morning.

Sleep Environment

To create a better sleep setting:

  • Make sure your room is as cool, dark, and quiet as possible.
  • Only use your bedroom for sleep and sex.
  • Turn off your TV, smartphone, and computer. The blue light from these devices delays the release of the hormone that helps you fall asleep (melatonin).

Sleep and Restless Legs Syndrome (RLS)

One symptom of this sleep disorder, which causes a strong urge to move your legs or other parts of your body, is trouble staying asleep. Here are some tips to ease your RLS:

  • Walk
  • Massage your legs
  • Do knee bends
  • Take a hot bath
  • Rotate a heating pad and an ice pack

Sleep and Diet

What you eat and drink, how much, and when can impact your rest. Before you go to bed, avoid:

  • Large meals 2-3 hours before bedtime
  • Foods with a lot of fat or sugar
  • Alcohol
  • Caffeine

Researchers are still studying the link between food and sleep. But they’ve found some evidence that certain foods with melatonin or tryptophan (an amino acid) can make you sleepy or promote better sleep:

  • Tomatoes
  • Olives
  • Rice
  • Walnuts
  • Some types of grapes
  • Kiwi
  • Tart cherry juice
  • Fatty fish
  • Milk


Sleep and Narcolepsy

Narcolepsy is another condition that can interrupt your sleep. People with this sleep disorder feel very sleepy at times during the day and may wake up often at night. Some people also have cataplexy, or sudden attacks of muscle weakness.   

Your doctor can prescribe medications to treat the symptoms of narcolepsy. Sometimes, lifestyle changes can help, too. They include:

  • Naps during the day
  • A consistent sleep schedule
  • Regular exercise


Sleep and Nicotine

One habit to break for better sleep is the use of nicotine. You may think a cigarette relaxes you, but like caffeine, nicotine is a stimulant. Other sleep-related side effects include:

  • It raises your heart rate and makes you more alert.
  • It’s addictive. After just a couple of hours without nicotine, you may find you need more, even in the middle of the night when you’re trying to sleep.
  • It raises your chances of sleep apnea and snoring.

Sleep and Exercise

Exercise can help you sleep at night, but avoid it 2-3 hours before bed. Exercise too close to bedtime raises your heart rate and body temperature, which can keep you awake.


If you have trouble staying asleep at night, it may be best to steer clear of naps. If you find that you really need one:

  • Only sleep for 10-20 minutes, or you’ll be even more groggy when you wake up
  • Rest early in the day

Sleep and Medications

Medicines that have caffeine or alcohol and ones that treat certain health conditions can keep you up at night including those that treat:

  • High blood pressure
  • Heart rhythm problems
  • Inflammation
  • Asthma
  • Cold
  • Flu
  • Allergies
  • Thyroid conditions

Talk to your doctor if your medications affect your sleep.


This common sleep disorder may be the reason why you can’t stay asleep. Your doctor may suggest lifestyle changes and will treat other medical conditions that affect your sleep. If this doesn’t work, talk to your doctor about:

  • Cognitive behavioral therapy for insomnia
  • Prescription medication
  • Over-the-counter sleep aids

12 Reasons and 12 Solutions

Why Can't I Stay Asleep?: 12 Reasons and 12 Solutions
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Medically reviewed by Lauren Castiello, MS, AGNP-C — By Adrienne Santos-Longhurst on June 30, 2021

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Not being able to sleep through the night is the worst.

You wake up — who knows why — and immediately stress about how cruddy you’re going to feel the next day if you can’t fall back asleep fast enough.

Having just one episode is bad enough, but if it keeps happening, you’ll probably want to figure out why and what to do about your insomnia. Yes, not being able to stay asleep is actually a type of insomnia, and various factors, from your lifestyle to an underlying condition, could be to blame.

Insomnia’s commonly thought of as simply staying up all night and not being able to get to sleep, but that’s just one type of insomnia.

Being unable to stay asleep is a type of insomnia, too.

It’s referred to as maintenance insomnia, sleep maintenance insomnia, and, sometimes, middle-of-the-night insomnia.

Most people experience some type of insomnia on occasion, usually because of stress. If you can’t stay asleep at least 3 nights per week for 3 months or longer, it’s considered chronic.

In a word: stress.

The cause of said stress can be all kinds of things, from lifestyle to medical conditions.

The real kicker with maintenance insomnia is that stress from not being able to stay asleep can keep the cycle going, making your insomnia worse and leaving you feeling pretty lousy.

Here are the many things that could be preventing you from staying asleep.

Sleep apnea, asthma, or other breathing problems

Respiratory disturbances at night are par for the course if you have asthma, sleep apnea, or any other breathing problem, like allergies or even a cold.

If anything disrupts your breathing, even just for a second, it can wake you up and make it hard to fall back asleep.


With some conditions, like fibromyalgia and arthritis, pain can flare up at night and wake you up.

If you have an injury or pain that’s worse with movement, turning over can hurt and wake you up, too.


There are several illnesses associated with sleep issues. While not an exhaustive list by any stretch, some common ones include:

  • neurological conditions, like Parkinson’s and Alzheimer’s
  • cardiovascular conditions
  • diabetes
  • other sleep disorders, like restless leg syndrome

Mental health disorders like depression or schizophrenia

Research from 2018 showed that mental health conditions and insomnia go hand-in-hand.

Trouble falling asleep or staying asleep is a common side effect of mental health conditions, like anxiety, depression, and schizophrenia. On the flip side, poor sleep can also worsen symptoms of these conditions.

Certain medications

Some over-the-counter (OTC) and prescription medications can cause side effects that wake you up at night, like excitability, frequent urination, and vivid dreams.

These some possible culprits:

  • diuretics
  • cold and allergy medications
  • corticosteroids
  • anticonvulsants
  • antidepressants
  • beta agonists

External issues, like worries about work or your social life

Got stuff on your mind?

Worries about things like work or relationships can impact a full night’s sleep. You can even experience nocturnal panic attacks if you’re under a lot of stress or feeling anxious.

Hot flashes or hormone fluctuations

While anyone can experience hormone fluctuations that can mess with sleep, people with uteri are more prone to hormone-induced sleep issues, because they may experience fluctuations during periods, pregnancy, perimenopause, and menopause.

Hormone fluctuations can trigger sleep-disrupting symptoms, like anxiety, hot flashes, and night sweats.

Acid reflux

There’s nothing quite like stomach acid and other contents making their way up into your esophagus and mouth to wake you up.

Lying flat can make acid reflux worse and even lead to choking.

Jet lag

Jet lag happens when there’s a mismatch between your circadian rhythm and the time of day.

While your body’s clock is still anchored to another time zone, you can have trouble falling asleep and staying asleep.

Poor sleep environment

Yep, your environment could be to blame for your inability to sleep through the night.

As comfy and cozy as your bed may be, environmental factors, like bright lights outside your bedroom window, street noise, or the incessant humming of an air conditioner, can wake you up throughout the night.

Blue light

Like to scroll your social feeds in bed? Your screen time and exposure to blue light could be the reason why you can’t stay asleep.

Blue light suppresses melatonin secretion, affecting sleep. It can also increase alertness, which is the last thing you need when it’s time for sleep.


As we get older, our sleep patterns change. For older adults, nighttime arousal, shorter periods of deep sleep, and fragmented sleep become very common.

The risk for chronic conditions also increases with age, adding to the stress that makes it even harder to stay asleep.

Here are some common suggestions for making sure your sleep is restful.


No duh, right? Relaxation may be hard to come by when you’ve got a lot on your mind and are stressed about your sleep issues to boot.

Here are some relaxation techniques that can help:

  • meditation
  • deep yoga
  • soaking in a hot bath before bed

Talk with your doctor about your medication

If you’re taking meds, ask your doctor if insomnia is a known side effect.

They may recommend taking your medication at a different time or swapping it out for another one that won’t interfere with sleep.

Give yourself a bedtime

Strict bedtimes work for toddlers and can work for you, too. Aim to go to bed around the same time every night, so you can get your body used to sleeping at that time.

Avoid caffeine later in the day

Caffeine later in the day could sabotage a good night’s sleep, so it’s best to avoid it after 2 p.m. or so.

Here are some common caffeinated beverages to avoid:

  • coffee
  • black tea
  • energy drinks
  • soda

Avoid alcohol

You might find that alcohol helps you unwind and can make you drowsy enough to fall asleep. But it won’t help you stay asleep.

According to 2013 research, drinking before bed causes frequent waking and fragmented sleep.

Avoid smoking

Kicking the habit means ending the cravings for a smoke that could actually wake you up at night.

Exercise, just not before bedtime

Exercise can improve your sleep and reduce stress and anxiety that can be messing with your slumber.

Just don’t do it too close to bedtime, or you’ll risk perking yourself up when you should be winding down.

Don’t eat or drink before bedtime

Limit eating or drinking 2 to 3 hours before going to sleep.

Going to bed on a full stomach can interfere with sleep and cause nocturnal heartburn and reflux. Drinking too much or drinking too close to bedtime will make you more likely to have to get up to pee.

Limit blue light exposure

This means no screen time 2 to 3 hours before bedtime. Swapping out a nightlight for a red bulb and investing in some room darkening curtains can help, too.

Improve your sleep environment

Keeping your room a comfortable temperature or investing in some ear plugs, a good mattress, and bedding can all contribute to a full night’s sleep.

Don’t nap during the day

Napping can feel oh-so good on a lazy afternoon, but even a short nap can keep you from staying asleep all night.

If you really want to lie down during the day, make it earlier in the day and keep it under 20 minutes.

Change your sheets weekly

Dirty sheets can trigger or worsen symptoms if you have allergies or asthma. Change your sheets weekly to prevent a stuffy nose and other sleep-busting symptoms.

There are lots of reasons why you might not be able to sleep. The good news: There are lots of potential solutions.

A few tweaks to your lifestyle might do the trick. If not, talk with a healthcare professional to find out why you’re not sleeping and how to treat it.

Adrienne Santos-Longhurst is a Canada-based freelance writer and author who has written extensively on all things health and lifestyle for more than a decade. When she’s not holed-up in her writing shed researching an article or off interviewing health professionals, she can be found frolicking around her beach town with husband and dogs in tow or splashing about the lake trying to master the stand-up paddle board.

Last medically reviewed on June 30, 2021

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  • Ebrahim IO, et al. (2013). Alcohol and sleep I: Effects on normal sleep.
  • Khurshid KA. (2018). Comorbid insomnia and psychiatric disorders.
  • Insomnia. (2018).
  • Jet lag. (2021).

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Jul 1, 2021

Edited By

Kelly Morrell

Medically Reviewed By

Lauren Castiello, MS, AGNP-C

Copy Edited By

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Medically reviewed by Lauren Castiello, MS, AGNP-C — By Adrienne Santos-Longhurst on June 30, 2021

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I can't sleep | What to do when you can't sleep

Can't sleep? This problem is growing every day. To combat it, more and more people are taking drastic measures to get the sleep they want and need.

This includes the use of prescription sleeping pills or other sleep aids as sleep aids. But the use of drugs due to sleep problems should be seen as the last hail mary. There are many natural ways to treat sleep disorders and chronic insomnia without resorting to medication. The best part is that it doesn't take much effort to fall asleep or stay asleep all night.


People do not sleep at night, have difficulty falling asleep - these pressing problems are being pursued more and more often. This is where proper sleep hygiene comes in. By adopting sleep hygiene and relaxing sleep patterns as part of your daily routine, the chance of sleepless nights will be a thing of the past. No more sleep deprivation, just sound sleep. Staying awake at night, having to get out of bed, having trouble falling asleep can all be resolved without resorting to medication.


With everything going on in the world, people working from home, financial pressures and more, it's no wonder more and more people are finding it hard to sleep. Below we list some of the most common reasons why you can't fall asleep faster:

  • Sleep sufferers
  • Sleep apnea
  • Excessive alcohol consumption
  • Uncomfortable bed
  • Restless legs syndrome
  • Anxiety
  • Stress
  • Constant worry about things one cannot control
  • Negative thoughts
  • Sitting too long behind brightly lit screens
  • Inability to turn off the brain before sleep (relax)
  • Receiving some form of medical care
  • Drinking caffeinated drinks before bed
  • I look at the time, I see how the minutes fly by.
  • Room temperature too high or too low
  • Disabled persons
  • Eating too close to bedtime

This list is endless. These are just some of the reasons that can prevent a person from falling asleep at night.


Find up-to-date helpful tips with the latest natural sleep aids and tips to prevent waking up in the middle of the night. These include relaxation techniques, meditation, soothing music, soothing activities, proper lighting settings - all aimed at resetting the biological clock that tells the body that it wants to sleep and it's time for bed.


To get a better idea of ​​how much sleep you need daily, keep a sleep diary. Record your bedtime and wake up times, potentially breaking the vicious cycle that prevents good sleep habits. Notice when you didn't get enough sleep and find out why. Was it caused by negative thoughts, chronic pain, irregular sleep schedules, restless leg syndrome, drinking alcohol, or just tossing and turning? It is also important to write down the reactions and feelings that it evoked.

Review your sleep diary at the end of the month to identify any patterns and better understand the optimal number of hours of sleep you should aim for each night.


Meditation can be an effective practice for improving sleep because it mimics sleep in many ways. The main practice of sitting meditation is to remain still but mindful in a static position for a certain amount of time. During this period one often concentrates on the breath, calms the mind, and deliberately tries to notice the sensations and physiological changes taking place in and around the body from moment to moment.

Research has shown that during sleep meditation, practitioners experience lower blood pressure, slower heart rate, lower stress hormone levels, and slower breathing. All this contributes to a calmer physical, mental and emotional state. This positive result can manifest itself throughout the day and in the evening, when it's time to go to bed. Think of meditation as a sleep practice. Read our article on sleep meditation for more information on the subject.


Yoga Nidra is a meditative and yogic practice that helps to achieve a deep level of relaxation. The level of relaxation is so deep that it brings the practitioner to the brink of sleep. Nature Yoga is best practiced under the guidance of a professional teacher. If not, an alternative to achieve this meditative state can be an audio recording of guided meditation.

Many people use Yoga Nidra to improve sleep as it brings them closer to sleep. These people often allow themselves to go through the state of relaxation of Yoga Nidra into sleep. In addition, this practice can be done regularly throughout the day, and its long-term effects can lead to improved sleep and provide one of the best relaxation experiences. Learn more about this practice by reading our Yoga Nidra for Beginners article. No more staying up at night, being a night owl, having trouble falling asleep, or having another bad night.


Investing in a sleep environment can be a great way to improve sleep as well as enjoy it. Optimize your sleep environment by removing digital devices, creating soft bedside lighting, enhancing fragrance with essential oils or scents, and cozying up with comfy sheets and pajamas.

Creating a more comfortable sleeping environment makes sleep more enjoyable and can lead to better sleep over time.


Start getting ready close to bedtime, at least 30 minutes before your desired time. Set up a daily routine that will help calm your body and mind. For example, start by putting on pajamas, dimming the lights, turning on quiet or soothing music, reading a book, or listening to a guided meditation. Such a routine can help the brain tune in to sleep. Try doing this instead of abruptly turning off the lights and expecting you to fall asleep right away. It will also improve the quality of your night's sleep.


Sometimes sleep is great, but it can also get in the way. It's best to avoid naps at all times, because the minimum seven hours of sleep a person needs should be adequate for optimal health. Instead of napping, try to stick to a sleep schedule to ensure quality rest, because this allows the body to get into a rhythm and cycle. A sleep schedule helps the body know when it's time to sleep and promotes quality sleep throughout the night.


Yoga or Pilates as a form of exercise can be the easiest solution to treat insomnia and regulate sleep. Sticking to a regular exercise schedule will deplete your body of energy, making it feel tired and in need of sleep. That way, when it's time for bed, there will be no problem falling asleep at the same time every day.


Here are some tips to help you fall asleep at night. Some of these tips have been medically reviewed by various medical associations and have proven beneficial in the fight against insomnia.

  • Play soft music or a sound machine before bed to help your body relax
  • Try blue light in the bedroom. Scientific evidence has proven that it helps ensure a good night's rest
  • Try Progressive Muscle Relaxation with Meditation
  • Listen to your body
  • Regular exercise has been shown to have a positive effect on sleep cycles
  • Avoid screens and refrain from using electronic devices in the bedroom
  • Dim or turn off lights if they are distracting from work
  • Take a warm bath before bed
  • Avoid watching TV before bed
  • Stay away from caffeine and other stimulants
  • Avoid Substance Abuse
  • Avoid large meals shortly before bed
  • Try one of the many different breathing exercises that will help you relax and increase your chances of sleep at the same time.


In addition to the above methods of improving sleep hygiene, there are several aids to help improve the quality of sleep at night. Improved sleep habits may require a healthy sleep pattern along with some of these remedies.

  • Sleep mask: Using a sleep mask to eliminate bright light can help improve sleep quality. Many people experience sleep problems due to unwanted lighting or natural light from outside.
  • Earplugs: In addition to light, noise can be another factor that disrupts your sleep cycle or your ability to fall asleep at night. Some of the best sleep earplugs on the market can help alleviate these problems. It can be anything from street noise to partner snoring. Sleep headphones are not only easy to use, but also not very noticeable when trying to fall asleep.
  • Noise Canceling Headphones: If you're listening to soothing music or are on the move, traveling and just want to try and get some sleep during the trip, a set of good noise canceling headphones can be the answer. Sleep headphones are nothing new, but noise canceling technology has really come a long way. They perform the same function as some of the best headphones. That is why today many travelers wear headphones.
  • Choose the best pillows and mattresses: The two most important elements of good sleep are the right pillow and mattress. To avoid persistent and recurring neck or back pain, consult a specialist to select the most appropriate pillow and mattress.
  • Sleeping chair: If you can't sleep in a bed, a sleeping chair can be the solution. It reclines and helps to take a more comfortable position. Listen to calm music, and if the noise level is too high or the lighting is too bright, use headphones and an eye mask.


There is nothing wrong with seeking professional help for chronic insomnia, given the side effects it can cause if left untreated. Talk to your doctor, mental health professional, or sleep specialist about how best to approach this issue for advice, diagnosis, or treatment, not just for informational purposes. Cognitive behavioral therapy is often used to treat chronic insomnia and is a great alternative to sleep medications. We at Anahana are also ready to help you with meditation, mindfulness, stress management and improved sleep hygiene for everyone, all of which will ensure a better night's sleep.


Using sleep medications, especially those prescribed by a doctor as sleeping pills, is a very dangerous path. Many prescription sleep medications are highly addictive and difficult to stop because they cause withdrawal symptoms.

Instead, opt for natural sleep aids that will help improve sleep quality without sleeping pills. We strongly recommend that you try to avoid taking sleeping pills. They should only be used as a last resort. Before resorting to such a sleep aid, consult your doctor, who can provide medical advice if necessary.


  1. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110998
  2. https://www. sciencedirect.com/science/article/pii/S0005796717300190
  3. http://sitn.hms.harvard.edu/flash/2009/issue61/
  4. https://link.springer.com/article/10.1007/s41465-018-0068-1#Tab1
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3328970/
  6. American Academy of Sleep Medicine
  7. Cleveland Clinic
  8. National Sleep Foundation
  9. Harvard Medical School

Can't sleep - Center for Neurology and Sleep Medicine

“I can’t sleep,” the man thinks. - "Need to do something". And begins to search for information on the Internet. Sleep disturbance can be caused by a number of reasons. They can be divided into two large groups: psychological and physiological. Insomnia can be caused by stress, depression, panic attacks, various pains and ailments. It’s good when the cause of insomnia is clear - it’s immediately clear how to get rid of it, or at least which doctor to contact. But sometimes the reasons are not clear to a person, then the whole world around us turns into a single big irritant: family, friends, work colleagues. In such a situation, only a specialist will help.

Today, more than 60% of the world's population suffers from various sleep disorders. Half of this number of insomnia can be cured by simple actions, without going to the doctors. Let's list them:

  • You must go to bed at the same time, but no later than 11 pm. The duration of sleep can be individual from 5 to 8 hours.
  • Bed for night sleep should be in a separate room - in the bedroom. If it is not possible to allocate an entire room for sleeping, then you should enclose the bed with a screen. A desk, business papers, a computer and a TV are not the best neighbors for someone who is trying to sleep. In general, it's great if you have an orthopedic mattress and comfortable pillows. The duvet needs to be changed depending on the season.
  • The bedroom should be ventilated every evening before going to bed. If you like aromatic oils, use fennel, anise, lavender, lemon balm. These scents promote relaxation and set the body up for sleep.
  • About 3 hours before bed, begin to calm down. Do not make any active movements. You can take a walk in the park or just in the courtyard of the house.
  • The last meal should be at least two hours before bedtime. Dinner should not include stimulating foods: chocolate, pepper, chips, alcohol, coffee. But you can think about adding “soothing” foods to the menu: onions, radishes, pasta, cheese, boiled eggs, milk and fruits.

It has been observed that insomnia is activated in many people in the summer. At this time, you can lie in bed for hours, counting the stars, thinking - “I can’t sleep,” and in the morning, with great difficulty, crawl out of bed, feeling a headache. Constant lack of sleep always leads to stress. In the summer it is more difficult to fall asleep because of the banal physiology. The fact is that during falling asleep, the temperature of our body drops by a whole degree. And if the air around is hot, then the body will take longer to fall asleep. Therefore, the bedroom should have thick curtains that do not let in the sun's rays and air conditioning, in extreme cases, a fan, to quickly establish a comfortable temperature. A cool shower or bath with soothing herbs is good for falling asleep: valerian, motherwort, hawthorn, lemon balm. In the summer, there must be a net on the windows - the buzzing of mosquitoes can infuriate anyone and completely drive away all thoughts of pleasant dreams.

But now you have fulfilled all the recommendations, and sleep does not even think of coming. “I can’t sleep again,” you complain disappointedly. “Then it’s time to turn to the experts.” Now there are special doctors somnologists who specialize in sleep problems. They will quickly determine the cause of your problems and advise on how to proceed further in order to find a healthy sound sleep.

Do not try to solve the problem of drug treatment on your own, it is strictly forbidden to take sleeping pills without first consulting a doctor. After all, insomnia can be caused by thyroid disease or high blood pressure. Sleeping pills will muffle the symptoms, but will not get rid of the disease itself. After conducting an examination, the doctor will rule out dangerous diseases and prescribe a drug. For example, with hypertension, an ECG is prescribed as part of Holter monitoring. During this procedure, throughout the day, the pressure and heartbeat of the patient are measured with a special device that is constantly connected. Another cause of insomnia can be magnesium deficiency. In this case, taking supplements containing magnesium will help. Sleeping pills with melatonin are considered the safest. It is a natural sleep hormone that can be taken without fear.

I can’t sleep, both men and women complain. Insomnia can occur at any age and regardless of social status. In addition to the usual tips to help you fall asleep quickly, like a warm bath, herbal tea, and a boring book, you can try simple exercises that stimulate relaxation.

Exercise number 1. Take a slow deep breath. Close your eyes and imagine the heat focusing in the tips of your fingers and toes. Imagine how this warmth spreads first on the left side of the body, then on the right. The exercise is performed correctly if you feel a slight pulsation in the limbs. Exercise promotes relaxation and helps you fall asleep.

Exercise number 2. Walk more. Every day it is worth walking at least 6 kilometers. And whether you do it on a sports simulator or in the nearest park - it does not really matter.

Are you worried about pressing problems and do not let you sleep peacefully? Write them down on paper, try to read them, as if from the outside. Advise yourself what to do in such a situation. Perhaps the problems will be resolved. After drinking alcohol, sleep becomes less healthy. Drunk people snore more, their sleep algorithm changes.

Paradoxical as it may seem, insomnia can be treated for depression when antidepressants fail .

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