Can't Sleep? Causes, Solutions, and Practical Tips to Get Better Rest

Sleep is essential for both physical and mental health. Yet, many people struggle to fall asleep or stay asleep through the night. If you find yourself tossing and turning, rest assured—you're not alone, and there are effective solutions to help you get peaceful nights again.

Why Can't I Sleep? The Most Common Causes

1. Stress and Anxiety

Daily stress, work pressure, and personal worries are the number one causes of sleep problems. When your brain stays in "alert mode," falling asleep becomes difficult.

2. Poor Lifestyle Habits

Using screens right before bed (blue light exposure)
Consuming caffeine, tea, energy drinks, or alcohol in the evening
Eating heavy or late dinners
Lack of physical activity during the day

3. Unsuitable Sleep Environment

Bedroom too hot or too cold
Noise disturbances or too much light
Uncomfortable mattress or pillows

The Best Solutions to Regain Sleep

1. Establish a Nighttime Routine

Your brain loves habits! Create a calming ritual every night: reading, a warm shower, meditation, soft music. This signals your body it's time to slow down.

2. Practice Breathing Exercises or Meditation

Try this simple breathing exercise:

Inhale deeply through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale slowly through your mouth for 8 seconds
Repeat 4-5 times

3. Optimize Your Sleep Environment

Keep your bedroom cool (65-67°F / 18-19°C)
Ensure complete darkness (blackout curtains, sleep mask)
Use white noise or a fan to block disruptive sounds
Invest in comfortable bedding

When to See a Doctor

If sleep problems last more than three weeks, cause severe fatigue, mood disturbances, or concentration issues, or if you suspect a medical condition (apnea, pain, depression), consult your healthcare provider. They may refer you to a sleep specialist.

Try Saora for Better Sleep

Saora offers a collection of soothing sounds and guided meditations specifically designed to help you fall asleep faster and sleep better. Download the app today and start your journey to better sleep.