Why can't I sleep even when I'm tired? 5 tips for better sleep

Key Takeaways

Most people have trouble sleeping once in a while. It could be due to a variety of reasons, like too much caffeine, exercising late at night, or stress. This is a normal human experience and not necessarily cause for concern.

However, people who frequently have trouble sleeping could be living with a sleep disorder, like insomnia. Left untreated, these conditions can negatively impact your health and well-being in many ways.

If you struggle to get adequate rest, know that there are things you can do to improve your sleep habits. There are a variety of effective therapies and medications that can, in addition to lifestyle changes, help you get the rest you need.

You probably know what it feels like to spend a night tossing and turning or staring at the clock as the hours tick by. Despite feeling physically tired, you might struggle to fall or stay asleep. The next morning, you may feel groggy and exhausted, and you might have a hard time completing your daily tasks. While less than ideal, this is an experience that most people can relate to.

There are all sorts of reasons that you might have a hard time getting a good night’s sleep. But when this happens frequently, it could be a sign of a sleep disorder or other underlying health concerns. Fortunately, sleep conditions are treatable. With the right support, you can learn to build healthy sleep habits so that you can get the rest your mind and body need.

What’s it called when you can’t sleep?

We don’t have an official label for those one-off instances when you can’t sleep. Sometimes, we simply call it a “bad night’s sleep” and refer to those groggy mornings as “waking up on the wrong side of the bed.” Rest assured that the occasional sleep struggle isn’t necessarily cause for concern. It can happen for all sorts of reasons, from drinking caffeine in the afternoon to worrying about a job interview the following day. Your environment can also impact your ability to get adequate rest. For example, if your bedroom is too loud, bright, or warm, you could have a hard time sleeping.

However, if you frequently feel unable to fall or stay asleep, it could be a sign of a sleep disorder that may require professional help.

There are over 80 different types of recognized sleep disorders, but some of the most common include:

Chronic insomnia: You have trouble falling and staying asleep almost every single night for at least three months.
Obstructive sleep apnea: You experience breathing difficulties while you sleep, impacting the quality of sleep you get.
Restless leg syndrome: You feel the urge to move your legs when you’re resting, and this keeps you awake.
Narcolepsy: You can’t control when you fall asleep.
Shift work sleep disorder: Your struggles with sleep stem from a changing work schedule.
Delayed sleep phase syndrome: It takes you at least two hours to fall asleep, and this impacts your ability to wake up the next morning.
REM sleep behavior disorder: During the rapid eye movement (REM) phase of sleep, you act out your dreams.

Why you might not be able to sleep at night

There are all sorts of reasons you might not be able to sleep at night, even when you’re tired. In addition to the sleep disorders mentioned above, sleep can be compromised by other factors, including:

Mental fixations and dwelling on thoughts
Environmental disruptions (like light, temperature, or sound)
Stress and anxiety
Diet and eating habits (like eating spicy food or eating right before bed)
Chronic pain or other physical health concerns
Mental health conditions (like depression and post-traumatic stress disorder )
Lack of exercise or exercising late in the day
Lifestyle factors and habits (like drinking caffeine or napping late in the day)
Travel and jet lag
Having an irregular sleep schedule or inconsistent sleep routine

Five things to do when you can’t sleep

If you have trouble sleeping, experts recommend attending to something called sleep hygiene. This means creating an intentional sleep routine that works for you. Here’s how it works:

Set a regular sleep schedule. This means waking up and going to bed at relatively the same time each day, even on weekends. If your sleep schedule is inconsistent, make gradual changes rather than trying to revamp your sleep schedule all at once.
Make sleep a priority. There will always be things that can potentially impact your sleep schedule. Sometimes, this is unavoidable. But do your best to prioritize rest over non-critical tasks.
Create a nightly bedtime routine. Create a series of activities that signal to your brain that it’s time for rest. This might mean taking a shower, reading a chapter of a book, drinking a cup of herbal tea, or doing a sleep meditation.
Consider your environment. Set your sleeping space up to help you get a good night’s rest. Keep the room at a comfortable temperature, use breathable bedding, and consider a white noise machine and blackout curtains to reduce light and sound.
Limit technology. The light from TV or phone screens can make your brain think it’s time to be awake. So try to avoid the temptation to scroll before bed and opt to keep your electronics in another room. Alternatively, you can turn your phone on night mode to reduce the blue light.

Effective treatment options for insomnia and sleeplessness

Many people can get better rest by improving their sleep hygiene. But people living with a sleep disorder like insomnia often need treatment to manage their condition.

Some of the most common treatments for insomnia and sleeplessness include:

Sleep restriction therapy: Intentionally limiting sleep temporarily, under the guidance of a medical or mental health professional, can help improve your sleep drive.
Stimulus control therapy: This involves reducing sleep-inhibiting behaviors, like eating or watching TV in bed.
Relaxation therapy: Regular use of mindfulness activities, like meditation or breathing exercises, can help quiet your mind and body and encourage sleep.
Cognitive-behavioral therapy for insomnia (CBT-I): CBT-I is considered a first-choice treatment for insomnia and can be successfully delivered in many environments, including teletherapy. It works by helping you identify and replace the thoughts and behaviors that may be interfering with your sleep.
Medication: Sometimes, medications are used to treat insomnia. Your provider can talk to you about the benefits and risks of using sleep medications.

Find care with Rula

An occasional difficult night’s sleep can take a toll on your mood, motivation, and energy levels, but it’s usually nothing to worry about. But if you frequently have a hard time falling or staying asleep, it could be a sign of a sleep disorder. Left untreated, these conditions can impact your mental and physical health in many ways. Fortunately, sleep disorders can be managed, and Rula makes it easy to find the quality care you deserve.

Thanks to our extensive provider network, you can connect with qualified mental health professionals from the comfort of home. In just a few clicks, you can find a therapist or psychiatric provider who takes your insurance and schedule your first appointment as early as this week. When you need support for your mental health, Rula will be there every step of the way.