What To Do if You Can’t Sleep (Hint: You Shouldn’t Keep Lying in Bed)

It’s no secret that a good night’s rest is essential for your overall health. But all too often, things like hormonal changes, stress and disorders like sleep apnea or restless leg syndrome make it impossible to get quality shuteye. We spoke to the experts to find out exactly what to do if you can’t sleep.

What causes insomnia?

According to board-certified psychiatrist Gil Lichtshein, MD, PA , determining the cause of your insomnia is the first step to fixing it.

“The first thing I always like to rule out is an anxiety disorder, which is a major cause of insomnia,” says Dr. Lichtshein. “If there’s no evidence of anxiety, I want to get labs to make sure that there’s no other underlying medical cause for sleep disturbance, such as electrolyte problems, thyroid dysfunction, diabetes, etc.”

Gina Nick, NMD, PhD , also notes that hormonal changes can contribute to trouble falling asleep and staying asleep. “Hormone imbalances and deficiencies, particularly during perimenopause and menopause , are significant contributors to sleep disorders,” says Nick. “These hormonal changes disrupt the delicate balance of neurotransmitters in the brain, which are critical for regulating sleep cycles.”

Determining the underlying cause of your insomnia can help you figure out the best treatment plan. But what if the cause is simply…. life? After all, medication isn’t going to do anything to fix an irregular work schedule or everyday stressors that disrupt your shut-eye.

Luckily, some of the best remedies are ones you can easily implement into your daily routine to help you sleep at night.

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What to do if you can’t sleep

Tired of lying in bed counting sheep or waking up in the middle of the night? Putting good sleep habits into place and setting up a soothing sleep environment can make a world of difference.

1. Practice ‘sleep hygiene’

“Sleep hygiene is a behavioral and environmental practice developed as a method to help people with mild to moderate insomnia,” explains Dr. Lichtshein. “If you want to avoid any type of prescription, I recommend sleep hygiene.”

You’ve probably already know the basics, such as establishing a regular sleep schedule, avoiding caffeinated coffee or tea late in the day and limiting screen time 30 minutes before bed. But Dr. Lichtshein recommends taking it a step further and actually kicking yourself out of bed if you aren’t actively sleeping.

“Sleep hygiene recommendations include getting out of bed if sleep doesn’t come and not using the bed for anything but sleep and sex,” Dr. Lichtshein explains. “You want your brain to associate your bedroom as a place to sleep. As comfy as your bed may be, if you’re awake and you know it, it’s best to get out of bed.”

In other words: If you’ve been tossing and turning for 20 minutes or more, get out of bed and move to a different room. Read, journal , stretch or do another relaxing activity until you become groggy, and then head back to bed to try again. Repeat until you eventually doze off.

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2. Set a relaxing routine

“Try to create a bedtime routine that rewards you for a day well done,” recommends Jacob Teitelbaum, MD . “For example, add Epsom salts and a few drops of lavender oil to a bath, light some lavender candles, add a glass of wine and soft music.”

A consistent routine cues your brain to associate certain things, such as the feeling of a bath or the smell of lavender, with bedtime. That makes it easier to drift off once you’re actually in bed. Herbs such as lavender, chamomile, valerian and lemon balm are also natural relaxants, making them doubly effective when used as part of your bedtime routine.

And of course, melatonin is a great failsafe for insomnia. “ Melatonin is excellent, and research continues to show that it has a wide array of side benefits with little downside,” says Dr. Teitelbaum. “I prefer a sustained-release 10 mg tablet that keeps people sleeping throughout the night, instead of just putting them to sleep.”

For more ways to get a good night’s rest:

Sleep Experts on How to Turn Your Bedroom Into a Sleep Sanctuary

Goods News for Bookworms: Reading Delivers Big Benefits for Sleep, Memory and More

How to Get Better Sleep During Menopause

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .