What Can’t I Sleep?
Why can’t I sleep? This is one of the most searched questions on the internet. Sleep is foundational for our physical and mental well-being but it can also be a major stressor for many people. Sleep problems are a wide-spread problem, with an estimated 30% of Americans struggling with short-term sleep problems and 10% suffering from chronic insomnia. With so many factors to consider, trying to figure out how to sleep better can feel overwhelming. While sleep science can be complex, there are some very simple changes you can make today to support your brain health and get your best night’s sleep.
While it may seem like we don’t do anything when we sleep, our brains are actually very active. Different deep brain structures are working hard to clean out waste, repair tissue, and store information. Sleep helps support our immune systems, mood, memory, and learning.
The habits we build during the day can have a tremendous impact on how well we sleep at night. So, what can you do to fall asleep faster, stay asleep longer, and wake up feeling refreshed and ready for the day? Let’s get into it.
Go to bed at a consistent time
Our bodies run off an internal clock called the circadian rhythm. Your circadian rhythm is how your body knows when to sleep and when to wake up. Going to bed at a different time every night can throw off your circadian rhythm, making it harder to fall asleep. Picking a consistent bed time helps regulate your circadian rhythm, making it easier to fall asleep at night and wake up in the morning.
Turn off screens at night.
One of the biggest factors in regulating your circadian rhythm is light. Light tells our brains what hormones to produce and when, which in turn makes us feel more awake or more tired. When we get sunlight, our brains suppress melatonin. Melatonin is what makes us feel tired and helps us fall asleep. When we look at screens at night, the artificial light tells our brains to keep suppressing melatonin, keeping us awake longer. It is best to turn off screens at least 2 hours before bed to ensure that your brain can produce melatonin to help you sleep. Instead of answering emails or watching TV, try reading a good book or listening to calming music before bed. Consider putting your phone in another room at night so you don’t have notifications keeping you from getting to sleep.
Cut back on caffeine and alcohol
Many of us enjoy a morning cup of coffee or a drink with our co-workers after a long day, it is important to understand how these substances can disrupt our sleep. Caffeine has a half life of up to five hours, meaning that if you consume 10mg of caffeine, 5 hours later you will still have 5mg in your system. Caffeine suppresses melatonin production which is why it makes us feel more awake. While caffeine in the morning typically does not disrupt sleep quality, it is important to avoid caffeine in the afternoon and evening so your brain is able to produce enough melatonin to help you fall asleep at night.
While alcohol can make us feel more relaxed and sleepy, it can actually prevent you from getting good sleep. As the effects of alcohol wear off, it can cause rebound insomnia, causing you to wake up throughout the night. Alcohol also decreases REM sleep, which can result in poor emotional well-being and leave you feeling fatigued the next morning. If you are going to drink, make sure you finish your last drink at least 2 hours before going to bed. This will give your body time to metabolize the alcohol and reduce the likelihood of sleep disturbances.
Have a nighttime routine
What we do before bed can have a major impact on how we sleep. Having a bedtime ritual can give your brain much needed time to wind down and get ready for sleep. Activities like taking a hot shower, journaling, and drinking herbal tea can all aid in helping you wind down for the night. You can also try dimming the lights in your bedroom or wear blue light blocking glasses at night as well. You can also try using a meditation app before bed to help you get in the right headspace for sleep.
Consider neurofeedback
For more severe or long-lasting sleep problems, professional help may be needed. If you have been struggling with chronic insomnia or other sleep problems, science-based brain therapies like neurofeedback can be a tremendous help in getting you the sleep you need. By changing the brain patterns that contribute to insomnia, you can improve your sleep quality dramatically.
Here at Mind Body Neuro, we are passionate about providing you with science-backed, brain-based solutions to help you live a healthier, happier life. If you are ready to take charge of your mental health, contact our office today.
References
Cherney, K. (2018, November 7). How long does caffeine stay in your system?. Healthline. https://www.healthline.com/health/how-long-does-caffeine-last#how-long-symptoms-last
Dave Balachandran, M. D. (n.d.). Alcohol affects sleep – here’s how. UT MD Anderson. https://www.mdanderson.org/cancerwise/alcohol-affects-sleep-heres-how.h00-159778023.html
Health benefits of sleep. Sleep Foundation. (2025, July 22). https://www.sleepfoundation.org/how-sleep-works/benefits-of-sleep
Insomnia facts, statistics, prevalence, diagnosis criteria, Prognosis & More. The Recovery Village Drug and Alcohol Rehab. (2024, August 30). https://www.therecoveryvillage.com/mental-health/insomnia/insomnia-statistics/
Professional, C. C. medical. (2025, December 26). What is circadian rhythm?. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/circadian-rhythm
