If sleep has started to feel like a nightly battle, you’re not alone.
Insomnia is a common and deeply frustrating experience, and one that can leave you feeling drained, anxious, and isolated.
But it’s also something you can overcome.
Sometimes, dealing with insomnia is as simple as making a few key changes to your daily routine. In other cases, it may take professional support to get to the root of the problem.
But whatever the cause – and however severe your insomnia – rest assured that with the right strategies and support, restful nights are possible.
In this article, we’ll cover what insomnia actually is, why it happens, and most importantly, what to do when you can’t sleep. Whether you’re dealing with severe insomnia or occasional restless nights, understanding the causes and solutions can help you take the first step toward better sleep – starting tonight.
What is insomnia?
Insomnia is much more than just a bad night’s sleep. It’s a recognized sleep disorder that can significantly impact your quality of life.
In short, insomnia is when you experience persistent trouble sleeping – whether that’s difficulty falling asleep, having problems staying asleep, or repeatedly waking up too early.
One of the most frustrating parts of dealing with insomnia is that you give yourself the time and space to rest – you’re tired, you’re in bed, you’re ready to sleep – but it just doesn’t happen. And without that deep, restorative rest, even a full night in bed can leave you feeling drained, foggy, and unrefreshed the next day.
Sometimes insomnia is short-term, lasting only a few days or weeks. This is called acute (temporary) insomnia and is often triggered by stress or change. But for others, it becomes a longer-lasting issue – chronic insomnia – that can persist for months or even years.
Whichever the case, this kind of sleep disruption can take a real toll – not just on your energy levels, but on your mood, concentration, and overall mental and physical health. That’s why it’s so important to understand what’s behind your insomnia, and to explore the steps that can help you overcome it.
Why does insomnia happen?
There’s no single reason people develop insomnia. And in fact for most people, it’s a combination of factors.
Stress is a major contributor – worries about work, relationships, health, or finances can keep your brain buzzing long after you’ve turned out the lights.
Other common causes of insomnia include:
- Anxiety, depression, or other mental health conditions.
- Poor sleep habits (like irregular sleep schedules or too much screen time).
- Certain medications or medical issues.
- Caffeine or alcohol late in the day.
- Environmental factors, like noise, light, or an uncomfortable bed.
Sometimes, the fear of not sleeping can itself make things worse, creating a cycle that’s hard to break.
What to do when you can’t sleep
Many people find relief from insomnia by making simple changes to their environment and daily habits. These changes, known as “sleep hygiene,” can support better, more consistent sleep over time.
Let’s start with the do’s and don’ts.
Sleep hygiene “do’s”:
- Stick to a regular sleep schedule. Go to bed and wake up at the same time every day – even on weekends – to help regulate your body clock.
- Create a sleep-friendly environment. A cool, quiet, and dark room sets the stage for restful sleep. White noise machines, blackout curtains, earplugs, or eye masks can all help reduce distractions.
- Make sure your bed is comfortable. A good mattress, supportive pillows, and cozy bedding can make a surprising difference.
- Keep screens and work out of the bedroom. Your sleep space should be a sanctuary – reserved for sleeping, intimacy, and calming rituals like reading, journaling, or meditation.
- Exercise regularly during the day. Regular physical activity promotes deeper sleep – but aim to finish any intense workouts at least four hours before bedtime.
- Develop a calming bedtime routine. Gentle activities like taking a warm bath, reading, or listening to soft music can help signal to your body that it’s time to wind down.
- Use relaxation techniques. A few minutes of meditation, deep breathing, or quiet mindfulness can help settle your thoughts and prepare you for sleep.
- Try journaling. Writing down your thoughts before bed can help clear your mind and make it easier to let go of any worries from the day.
Sleep hygiene “don’ts”:
- Avoid screens in the hour before bed. The blue light from phones, tablets, and TVs can suppress melatonin and delay sleep.
- Skip daytime naps. While tempting, naps can throw off your nighttime sleep cycle.
- Limit caffeine intake. Caffeine – including in tea, soda, and chocolate – can stay in your system for hours. Try cutting it off by mid-afternoon.
- Avoid alcohol and nicotine close to bedtime. While they might feel relaxing at first, both can disrupt your sleep later in the night.
- Don’t eat heavy meals late in the evening. Digesting a large meal can interfere with your body’s natural sleep process.
- Don’t exercise too late. Try to finish workouts at least four hours before bed to give your body time to wind down.
- Avoid relying on sleeping pills. Over-the-counter sleep aids may offer short-term relief, but they’re not a long-term solution and should only be used with medical guidance.
What to do when you’re wide awake at 2 a.m.:
- Even with good habits, insomnia can still strike. If you find yourself lying in bed, wide awake and watching the clock, try these tips to help break the cycle:
- Don’t clock-watch. Checking the time can increase anxiety and make it even harder to relax.
- Try calming audio. Guided meditations, breathing exercises, or soft, ambient music can ease anxiety and help you refocus your mind away from racing thoughts.
- Get out of bed if needed. If you’ve been awake for more than 30 minutes, try getting up and doing something low-stimulation and in dim light – like meditating, reading a book, or stretching.
- Avoid turning to distractions like your phone or TV. The bright light and mental stimulation can make it even harder to get back to sleep.
- These gentle shifts in how you respond to sleeplessness can help retrain your brain and reduce the frustration of those restless nights.But most of all, remember that you’re not alone. If you’re still having trouble sleeping, know that help is out there – and reaching out could be the first step toward better rest.
When to see a professional about your insomnia
If you’ve tried the above tips and are still dealing with sleepless nights, or if your insomnia has reached the point of impacting your mood, concentration, or ability to function during the day, it’s time to seek professional help.
Severe insomnia isn’t just exhausting; it can contribute to or worsen mental health challenges like depression and anxiety. And once you’re caught in that cycle, breaking free can become extremely difficult without expert guidance.
We’ve gone into more detail about treatment options for insomnia in this article, but it’s important to know that addressing the root cause of severe insomnia – especially when it’s linked to mental health – is often the key to long-term relief.
Treatment options for insomnia can include:
- Cognitive Behavioral Therapy for Insomnia (CBT-I)
- Lifestyle counseling
- Treatment for related conditions like anxiety or depression
- Short-term medication, if appropriate
If you’re ready to finally overcome your insomnia, reaching out for support can make all the difference. A professional will be able to help you identify what’s behind your insomnia, and explain the best treatment options for you.
Get help dealing with insomnia at REACH Ohio
If you’re dealing with insomnia, remember: help is available.
Understanding what causes insomnia – and learning what to do when you can’t sleep – are the first steps. But when insomnia persists, reaching out for support is essential.
At Reach Behavioral Health Ohio, we work with individuals facing all kinds of sleep challenges. Whether your sleep issues are new or something you’ve struggled with for years, our team can help you find relief through therapy, lifestyle adjustments, and personalized support.
Don’t keep suffering through sleepless nights. Reach out today, and start your journey toward better sleep and better mental health.