Why can't I Fall Asleep?

Do you go to sleep and wake up at about the same time each day?

Do you take long naps during the day?

Do you have a habit of scrolling your phone, watching TV or browsing on any electronic device with a screen when in bed before you go to sleep?

Are you making sure to eat no more than 2 to 3 hours before you go to bed?

Do you regularly exercise?

Are you stressed?

Having a nightly and morning routine and respecting it might be the best decision you can make regarding your mental and physical health. Setting up a nightly and morning routine has been shown to improve overall sleep quality as these routines help physically and mentally prepare your body for rest and relaxation.

Although napping is a good way to make up for lost hours of sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. If you feel that you must take a nap, try limiting it to 15 to 20 minutes in the early afternoon.

Blue light emitted by phones, tablets, computers or TV can sometimes make it difficult to fall asleep. Not only does the light from screens suppress melatonin, but much of the information displayed on the screen is often stimulating to the brain rather than relaxing. It is highly recommended you avoid bright screens at least 1-2 hours before bedtime. Try listening to relaxing music, meditating or reading instead.

It is best to eat your last meal of the day no more that 3 hours before going to sleep. Spicy or acidic foods often cause stomach trouble and heartburn, which may effect your sleep. Also, try to avoid drinking alcohol or too much fluids in general as this may result in frequent bathroom trips throughout the night.

It is scientifically proven that people who exercise regularly sleep better at night and feel less sleepy during the day. The more you exercise, the more likely you are to experience benefits in terms of sleep. But even light exercise - such as walking for just 10 minutes a day - can improve sleep quality.

Taking steps to manage your overall stress levels and learning how to relax can make it easier to unwind at night. Practicing guided meditation, yoga for sleep, breathing exercises and adhering to a healthy and relaxing bedtime routine can have great effects on your quality of sleep.

While you seem to have healthy sleeping habits, sleep difficulties may arise from time to time. Practicing guided meditation, yoga for sleep, breathing exercises and adhering to a healthy and relaxing bedtime routine can have great effects on your quality of sleep.