image credit to sleep guide
Picture yourself in bed, after a long and tiring day, your body in need of rest, but your brain will not power down. You lie in bed, staring at the ceiling, thinking, “Why is sleep so elusive?” If this resonates with you, you’re not the only one. Millions in cities throughout the U.S., from New York to Los Angeles, are unable to get enough rest, often because of intense stress or inconsistent routines, or with conditions like ADHD or autism that can make sleep difficult. The good news? You don’t need fancy equipment or radical lifestyle changes to transform your nights — only a simple, consistent routine that provides your body the signal that it’s time to get some rest.
Why Is Sleep So Elusive? The Science of Sleep Problems
Before we get into a solution, it’s important to understand the why behind sleep issues. On Quora, people often ask, “Why don’t I get sleep at night?” or “Why can’t I sleep at night, but I can during the day? There are myriad reasons for sleep problems, including:
Stress and Anxiety: Racing thoughts can keep your brain from winding down. Chronic stress can affect your sleep, too, according to a report from the American Psychological Association (APA), making it difficult to fall and stay asleep.
Electronic Devices: For decades, sleep experts have understood that blue light emitted from screens interferes with the production of melatonin, a finding buttressed by a study done at Harvard Medical School that showed blue-wavelength light exposure suppresses melatonin production twice as much as does exposure to other light wavelengths.
Suboptimal Sleep Environment: Noise, temperature, and sprawl can all impact sleep quality.
Medical Conditions: Conditions such as autism sleeping difficulties or ADHD sleeping difficulties can influence sleep. According to a report by the Sleep Foundation, people with ADHD are at a greater risk for sleep disturbances which can have long-lastings effects of sleep deprivation.
If you’re tossing and turning, wondering, “What helps me fall asleep at night?” —it’s time to step up your bedtime routine.”
A Basic and Highly Functional Nighttime Routine
1. Craft a Sleep-Friendly Environment
Your bedroom ought to be a haven for relaxation. Bedroom trouble sleeping? Try these tips: If you’re trying to drown out distracting sounds,
- use green noise for sleep. According to studies done by the National Sleep Foundation, sounds that range from steady, low frequency to consistent types can all help improve the quality of sleep.
- Keep your room cool and dark
- Invest in good bedding.
- Clear your space for a peaceful environment.
Unplug and Unwind
One hour before bedtime, power down electronics. Instead, try:
- Reading a book
- Practicing meditation
- Playing sleep music or lullabies for babies (it works on adults too!)
Create a Relaxing Pre-Sleep Routine
If you’re thinking, ”What is the key to sound sleep at night? consistency is key. Try:
- Having a caffeine-free herbal tea
- Taking a warm bath
- Keep a gratitude journal.
Practicing deep breathing techniques recommended by sleep experts, including the 4-7-8 breathing technique that was created by Dr. Andrew Weil tackle sleep disorders and conditions
ADHD Difficulty Sleeping: Do deep breathing and avoid stimulants in the evening.
Trouble Sleeping: A weighted blanket or a predictable bedtime routine can help.
Bedroom Trouble Sleeping: Keep work and entertainment out of your sleep space.
Nurse Sarah Jefferie also share some thoughts on the video below
We respond to frequent questions from Reddit and Quora
Why am I not falling asleep at night even though I am so tired?
This dilemma, which is a frequent topic of discussion on forums like r/get disciplined, is32 known as “revenge bedtime procrastination.” It occurs when people put off sleep in order to regain personal time after a busy day. The solution? Keep a strict bedtime, take care of yourself earlier in the evening, and avoid checking social media before bedtime. To break this habit, the experts at the CDC recommend keeping a consistent sleep schedule.
Why am I able to sleep overnight but not during the day?
This is true for a lot of people on r/sleep. Usually, it’s rooted in disrupted circadian rhythms, whether it’s from nighttime screen time, shift work or inconsistent sleep schedules. Set your internal body clock by getting some morning sun, keeping a consistent wakeup time and limiting naps to a half hour. According to research from the National Institute of Neurological Disorders and Stroke, the need for regular sleep is vital for good health.
Localized Sleep Struggles in Major U.S. Cities
Cities with fast-paced lifestyles, like New York, Chicago, Houston and Los Angeles, tend to struggle with sleep. That has resulted in widespread insomnia as long work hours, commuting stress, and screen addiction drive people to bed later, with their minds working overtime. If you live in a city that never sleeps, simple tweaks to your lifestyle can help you get better rest.
Conclusion
A good night’s sleep isn’t a treat — it’s part of a healthy life. If you’ve been trapped in a cycle of sleepless nights, now is the time to seize control over your sleep health. Implementing these expert-backed habits like using green noise while you sleep, limiting blue light exposure, and going to bed at the same time each night will help you get the deep, restorative sleep you need to help you wake up to the morning sun.
Both body and mind need a bit of rest. Tonight, set your phone aside a bit sooner, take it easy with a soothing routine and see how you feel. Sleep well!