When a person can’t fall asleep, tossing and turning in bed, and each night turns into an endless struggle, it’s not just frustrating—it’s also damaging. Insomnia negatively impacts both physical and mental health, so in such cases, it’s incredibly important to know what to do when you can’t fall asleep.

This modern age, although great in many ways, also has its darker sides. Stress, a fast-paced, hectic life, and technology all have negative effects on sleep. Of course, quality furniture is key to ensuring the best quality sleep, but if you’re affected by all these negative aspects, it will unfortunately show up in your sleep sooner or later. If you also want to find out how to fall asleep quickly and wake up feeling refreshed and full of energy, this article is just for you.

Let’s take a look at what causes insomnia, how to fall asleep faster, and the steps you can take to get rid of it once and for all.

Why Does Insomnia Occur?

As we've mentioned, sleep is extremely important, but during life, certain periods may arise or factors may influence us that can lead to insomnia. Before we get to the tips on how to fall asleep quickly, it's important to look at why insomnia occurs in the first place.

The most common causes of insomnia are:

• Stress and anxiety
• Irregular sleep cycle
• Unsuitable sleep environment
• Poor and unhealthy habits or lifestyle

Stress and anxiety are considered the biggest enemies of sleep. And in these times, there's certainly no shortage of either. When a person is overwhelmed with responsibilities, has unresolved emotions, worries, and other negative thoughts that they suppress during the day with work or other duties, they often start analyzing them at night.

An irregular sleep cycle is also far from ideal, because if someone goes to bed at 10 PM one day and then at 2-3 AM another day, the body can't adapt because it lacks a regular routine to learn from.

Not to mention maintaining an unhealthy lifestyle with late-night overeating, afternoon coffee consumption, alcohol, or smoking before bedtime.

An unsuitable sleep environment is just the final piece of this puzzle. If you recognize yourself in any of these issues, the answer to "what should I do when I can't sleep?" will likely be quite straightforward. You should definitely make some decisive changes that will help you fall asleep faster.

We've summarized the solution for falling asleep quickly in 10 effective tips that will help you overcome insomnia once and for all.

 1. Regular Sleep Schedule

We’ve already subtly hinted that one of the main reasons why people often can’t fall asleep is an irregular sleep schedule. So, if you are among those who don’t have such a routine, the path to falling asleep quickly is to create one.

The human body operates on biological rhythms, known as circadian cycles. If you set a fixed time for going to bed and waking up, your body will adopt this routine and naturally start signaling tiredness at the same time each day.

How to Train Your Body for Such a Routine and Fall Asleep Faster?

Set a specific time when you would like to go to bed. You should try to maintain this time even during weekends. The duration of sleep is also important for your body, which should be around 7-9 hours daily.

After about 2 to 3 weeks, your body should adapt to this routine, and the question of how to fall asleep quickly should no longer be an issue.

Yes, it might be difficult to fall asleep at first, but the following tips will also help you with what to do when you can’t fall asleep.

2. Do Not Use Your Phone Before Bed

Melatonin—the sleep hormone—is the most important hormone the body needs to fall asleep quickly and deeply. It's no secret that the blue light emitted by phones, tablets, and screens in general suppresses the production of melatonin. Someone with insomnia might think that watching social media, videos, or reading the news will tire their eyes, but the opposite is true. Such activities actually suppress the production of this important hormone and stimulate the mind.

So, what’s the solution to falling asleep faster? The answer is to put your phone away at least one hour before bedtime and instead engage in calming activities like meditation or breathing exercises, which you’ll also read about in this article.

3. Quality and Spacious Bed

A large and quality bed can also play a role in how quickly you fall asleep. If the bed is of poor quality, too small, or unsuitable for a person’s needs, it can lead not only to insomnia but also to problems with the spine, joints, and overall health. It's definitely not worth cutting corners on certain things, especially those that are key to health. A quality bed creates a stable foundation where the body can relax, and the mind can calm down. For example, solid wood beds are known for their sturdiness and durability, meaning the mattress remains stable and its properties are not compromised. 

You can purchase beds that combine aesthetics with functionality— their solid wood ensures longevity and maximum support. A bed is not just a piece of furniture—it's an investment that affects your daily life, meaning you won’t have to worry about what to do when you can’t fall asleep. A quality bed also lasts for decades and provides comfort that cannot be compared to cheap alternatives.

4. Quality Orthopedic Mattress

Along with beds, quality orthopedic mattresses go hand in hand. It's not enough just to have a quality bed. In addition to the other tips we’ve shared, the bed and mattress combination also plays a role in how quickly you fall asleep. You’ve probably experienced it if you've ever slept on a really bad or too hard or soft mattress, and woke up with neck or back pain. Not to mention that falling asleep quickly on a low-quality mattress is nearly impossible. 

A quality orthopedic mattress is key to healthy and restorative sleep because it provides the right support for your body. The spine needs to be in a natural position for the muscles, joints, and body to relax and regenerate. An orthopedic mattress evenly distributes weight and reduces pressure points, which helps prevent pain and restless tossing and turning. This is why you shouldn’t skimp when choosing a mattress. If you're asking yourself, "What should I do if I can't fall asleep?" and you have a poor-quality mattress, the answer is clear: replace it as soon as possible. Investing in your health is the best investment you can make.

5. Relaxing Evening Routine

People are stressed almost every day and often forget to take time for themselves and relax. If someone is on the go all day and their mind is racing with thoughts, it can be difficult to calm down and switch off the brain at night. But it’s not impossible. Creating a relaxing evening routine can help you fall asleep faster. However, this may mean different things for different people. You just need to find something that works for you.

Take a moment to stop and give yourself time for yourself. It’s the best way to bring peace to your body and create the perfect environment for sleep.

How to Fall Asleep Faster with Relaxation Techniques?

You could try a warm bath, adding essential oils such as lavender. Gentle stretching exercises, meditation, or yoga are also popular as they help to calm the body and mind, allowing you to connect with yourself. Some people benefit from various relaxation techniques, like listening to soothing sounds (such as rain or nature sounds) or simply reading a book.

By establishing such a routine, your body will recognize that it’s time to rest, which helps you fall asleep faster.

Everyone can find their own way. Relaxation means something different for each person, but don’t forget the tip from point number 2, where we discussed the importance of putting away your phone at least one hour before bed.

6. Creating the Ideal Sleep Environment

The ideal environment is one of the most important factors in how quickly you can fall asleep. There are several factors that are very important and truly affect the quality of your rest. To fall asleep quickly and deeply, it's necessary to focus on the details that create the atmosphere and comfort. It's important to ensure the following:

• Complete Darkness – Dim light and, most importantly, total darkness will help you fall asleep as quickly as possible.
• Ideal Bedroom Temperature – In this case, it’s important to maintain a bedroom temperature of around 16-19°C. The bedroom should definitely be one of the coolest rooms in the house, as this helps the body regenerate better.
• Ventilation – Along with the ideal temperature, ventilation is essential for falling asleep quickly. Fresh air promotes healthy and quality sleep. So, if you ever find yourself wondering, "What should I do when I can’t fall asleep?", get up and air out the room.
• Ensure Silence – Sometimes this can be difficult, especially if you live in a place with a lot of street noise. Earplugs or relaxing music can help filter out unpleasant sounds.
• Aromatic Essences – Certain scents, such as lemon balm, lavender, or chamomile, have a calming effect, which can help you fall asleep quickly. It’s recommended to either put a few drops in a diffuser or spray them directly onto your pillow.

7. Limit Napping During the Day

Some people often take a short nap during the day, especially after lunch. But is it really a good idea? Such naps can negatively impact your sleep schedule and cause insomnia. If you think a 20-30 minute "power nap" won't hurt, the opposite is actually true. If you want to know how to fall asleep quickly, avoid taking naps after 2:00 PM.

If you feel tired during the day, you can fight it with a short walk in the fresh air or another physical activity. Not only will this help you fall asleep faster at night, but it will also benefit your health and fitness.

8. Limit Your Intake of Caffeine and Alcohol

Caffeine and alcohol are two substances that can significantly affect the quality of your sleep. Caffeine, found in coffee, tea, chocolate, and energy drinks, is a stimulant that increases alertness and blocks receptors for the sleep hormone. Although caffeine is often associated with increased energy during the day, its effects can last much longer than you might expect. It can influence your body for up to six hours after consumption. So, if you think that one cup of coffee at 5:00 PM won’t hurt, that might be the reason you’re asking yourself what to do when you can't fall asleep at night.

On the other hand, alcohol is often used by some people as a means to unwind after a long, stressful day. The truth, however, is that while alcohol might help you fall asleep, it disrupts the natural stages of sleep, especially the REM stage, which is crucial for mental regeneration and processing emotions.

Limiting caffeine and alcohol before bedtime is a simple yet effective step that can help you fall asleep as quickly as possible.

9. Try Relaxing Breathing Exercises

When someone struggles to relax and fall asleep, it is often due to an overloaded mind, stress, or tension in the body. You’ve probably experienced this too—an endless stream of thoughts that just won’t stop: “This could have been done this way, that could have been done differently, why did this happen?” and so on. So how do you fall asleep quickly in such situations?

In moments like these, breathing exercises can be especially helpful. They calm the mind and prepare the body for sleep. Breathing is a fundamental function of the body that we take for granted and rarely focus on, but conscious breathing helps slow the heart rate, relax the muscles, calm the nervous system, and increase the supply of oxygen to the brain, which in turn promotes relaxation.

On the path to falling asleep as quickly as possible, the solution often lies in this conscious breathing, which can redirect attention from the endless flow of thoughts to the rhythm of the breath. It’s no coincidence that these techniques are also used in meditation or in combating anxiety.

A simple yet very effective breathing exercise you can try for insomnia is the “4-7-8” technique:

1. Breathe in through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Then exhale, with the exhale lasting 8 seconds. Repeat this process several times, focusing solely on your breath and the calm it brings. This technique is highly effective in combating insomnia.

Repeat this process several times, focusing solely on your breath and the calm it brings. This technique is highly effective in combating insomnia.

10. Use Natural Sleep Supplements

Another great tip for falling asleep quickly is using natural sleep supplements. These supplements support the body’s natural relaxation and calming process. Melatonin, which regulates the sleep cycle, is very important and can be supplemented through dietary supplements. However, it is most commonly used when crossing time zones (so-called "jet lag") and is not recommended for long-term use.

However, there are herbs that can be used long-term and help you fall asleep quickly. These include valerian root, known for its calming effect that relieves tension and reduces stress, a common cause of insomnia. Another popular herb is lavender. It helps reduce anxiety and improves sleep quality. Herbal blends in teas, such as lemon balm, St. John’s wort, or jasmine, are also popular, preparing the body for rest before bedtime. In addition to herbs, regular relaxation can help release tension and improve sleep.

Conclusion

Falling asleep quickly is often a big challenge. If you suffer from insomnia and start making changes using our tips to help you achieve better and higher-quality sleep, be patient. As the saying goes, "Patience brings roses." Even though we often want everything right away, you need to realize that teaching your body to follow a certain sleep routine will take several days or weeks. A regular routine, quality bed, mattress, relaxation, and small changes in your daily life can bring miraculous results.

And if you’re still struggling with chronic insomnia after trying all the tips mentioned, don’t hesitate to consult a specialist. A sleep expert can help you identify the cause of your problems and suggest an individualized solution.