What to do if you can’t fall asleep after 20 minutes?

The quality of sleep is crucial for our health, yet many struggle with sleep disorders. Insomnia, fatigue, and restless nights are everyday problems that can seriously impact mental and physical well-being. To achieve proper sleep, it is important to consciously shape our evenings and sleeping habits.

Many people find that nighttime rest does not always go as expected: instead of falling asleep quickly, they toss and turn for hours. This situation can be frustrating, especially when one is aware of how tired they will feel the next day. Stress and anxiety only exacerbate the situation, so it is no wonder that the lack of rest complicates the lives of more and more people.

The good news is that small but effective changes can significantly improve our sleep quality. By incorporating a few mindful steps into our daily routine, we can often avoid insomnia and ensure ourselves calmer nights. Below are some useful tips that can help simplify the process of falling asleep.

Facilitating Sleep: Avoiding Caffeine and Alcohol

One of the most important steps in preparing for sleep is to avoid caffeine and alcohol at the right times. Caffeine, found in coffee, energy drinks, and certain teas, is a stimulant that can remain in the body for up to 6 hours. Therefore, it is recommended to refrain from consuming caffeinated beverages at least 4-6 hours before bedtime. If someone is particularly sensitive to caffeine, it may be wise to stop consuming it by 1-2 PM.

Alcohol also affects sleep quality. While many believe that a glass of wine or beer can help with falling asleep, in reality, consuming alcohol in the hours leading up to bedtime can lead to frequent awakenings and restless nights. For optimal effects, it is advisable to consume alcohol at least 3 hours before going to bed, thus minimizing negative consequences.

Establishing a Routine in the Evening

Another key to preparing for sleep is to establish a proper evening routine. Our brains need time to transition to relaxation, so it is important to engage in quiet and calming activities before we crawl into bed. After finishing work, we should not immediately jump into bed, as our minds may still be occupied with daily tasks.

Exercise can also influence sleep; intense physical activity done right before bedtime can energize the body, so it is better to engage in sports earlier, preferably in the first half of the day. Additionally, in the hours leading up to bedtime, it is worthwhile to partake in relaxing activities such as reading, meditating, or taking a warm bath, which can help slow down thoughts.

The Bedroom Environment and Facilitating Rest

The environment of the bedroom also plays a crucial role in sleep quality. The ideal temperature that promotes rest is generally cooler, around 18-20 °C. A room that is too hot or too cold can make falling asleep difficult. We should darken the bedroom and turn off electronic devices that may disrupt sleep with their noise.

Aromatherapy can also be beneficial, as certain scents, such as lavender or jasmine, have calming effects. By diffusing these essential oils or applying them to pillowcases, we can promote falling asleep. It is important that our bed is reserved only for sleep and rest, helping us avoid distractions.

What to Do If You Can’t Fall Asleep?

If we find ourselves in bed but unable to sleep, we should not panic. Instead of tossing and turning, it is advisable to get up and engage in another calming activity. For example, we can read a book, color in an adult coloring book, or listen to relaxing music. These activities can help slow our thoughts and promote drowsiness.

Once we feel sleepy, we can return to bed. However, if problems persist, it is wise to seek professional help. Sleep issues can have long-term effects on our health, so it is important to act in time and receive appropriate support. Dr. Zsuzsanna Vida, neurologist and somnologist, emphasizes that establishing proper sleep habits is essential for maintaining long-term health.