A Guide to Overcome Sleep Trouble

A person lying on a bed

Sleep trouble is a common problem that can be caused by stress, a noisy environment, or simply because you can’t seem to get comfortable. It’s been a problem for most people at some point in their lives. Sleep became a real issue for lots of people, in 2020, during the worldwide pandemic. According to the National Sleep Foundation’s 2020 Sleep in America poll, almost 50 percent of Americans reported that their sleep was worse than it was a year ago.

Here are a few tips on how to overcome sleep trouble and get the restful night’s sleep you need:

1. Establish a regular sleep schedule.

A little girl sitting on a bed

Going to bed and waking up at the same time each day will help regulate your body’s natural sleep rhythm. This will help you fall asleep and stay asleep more easily.

2. Create a relaxing bedtime routine.

A messy bed in a room

A soothing routine before bedtime can help signal to your body that it’s time to sleep. This might include taking a warm bath, reading a book, or playing some soft music.

3. Keep a cool and comfortable sleeping environment.

Making sure your bedroom is dark, quiet, and at a comfortable temperature will help promote better sleep. Having a dark and quiet environment can be especially helpful if you’re sensitive to light and noise.

4. Limit your caffeine intake.

Caffeine is a stimulant that can make it harder to fall asleep and stay asleep. Try to avoid caffeine in the afternoon and evening, and opt for decaffeinated beverages instead.

5. Avoid alcohol before bed.

While alcohol may make you feel sleepy at first, it can disrupt your sleep later in the night. It’s best to avoid alcohol in the evening to promote better sleep. For some people, sipping a bit of alcohol earlier in the day may help them fall asleep at night.

6. Get up and move around during the day.

Regular exercise can help improve your sleep by promoting deeper and more restful sleep at night. Just be sure to avoid exercising close to bedtime, as this can actually make it harder to fall asleep.

7. Practice some relaxation techniques.

Several relaxation techniques can help you fall asleep and stay asleep. Some popular options include progressive muscle relaxation, deep breathing, and meditation.

8. Avoid using electronics in bed.

Using electronic devices in bed can make it harder to sleep. The blue light emitted from screens can disrupt your body’s natural sleep rhythm. If you need to use an electronic device in bed, try using an app that filters out blue light.

9. See your doctor if you’re still having trouble sleeping.

If you’re consistently having trouble sleeping, it’s a good idea to see your doctor. They can help identify any underlying health conditions that may be causing your sleep trouble.

10. Talk to a therapist.

If you’re struggling with stress or anxiety, talking to a therapist can be helpful. They can provide you with tools and techniques to manage your stress and anxiety healthily. This can in turn help improve your sleep.


Sleep is an important part of overall health, so it’s important to find ways to overcome sleep trouble and get the restful night’s sleep you need. Hopefully, these tips will help you do just that!

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