Help! How Can I Fall Asleep? Make an Appointment Ask a Question Search Conditions This information has been reviewed and approved by Jack D. Edinger, PhD (February 2022).Want to use this on your website? Fill out the content usage request form and then copy this code: Summary: Help! How Can I Fall Asleep?Insomnia is the most common sleep disorder and includes having difficulty falling asleep, waking often during the night, waking up too early or just feeling that your sleep isn't refreshing. What Causes Insomnia?Stress and environmental factors are two of the primary offenders when it comes to getting a good night’s sleep. StressTry these techniques to help reduce stress at bedtime:Progressive Muscle Relaxation – tense and relax muscle groups to help the body prepare for sleepDeep Breathing Exercises and Meditation – techniques to calm your mind before bedBiofeedback – sensors on your skin that measure stress responses and teach you to control them better EnvironmentAddress environmental factors that can disrupt sleep: Loud noise, bad odors, bright lights and extremes in temperatureA snoring sleep partner or an uncomfortable bedConcerns about safety in the houseCaring for a family member Some medical conditions, like anxiety or menopause, may cause insomnia. Talk with your physician or therapist about the best way to manage both issues.Consult with your doctor about trying different medications or medication timing.Avoid caffeine, tobacco or alcohol close to bedtime.Save the bed for activities that promote sleep, like reading or relaxing. Avoid using electronics like phones or TVs in bed.Include regular exercise or physical activity as part of your daily routine but avoid exercising close to bedtime.Learn more about insomnia. More Information on SleepInsomnia: Lifestyle ManagementInsomnia FAQsMedicines that Cause InsomniaMedical Conditions that Cause InsomniaRelaxation Techniques for InsomniaDon’t Let Daylight Saving Time Trigger InsomniaTips for Avoid Insomnia and Getting a Good Night’s SleepMake an AppointmentPrograms & ServicesFind a DoctorYou may use this infographic or our Help! How Can I Fall Asleep? (pdf) with permission by completing our content usage request form.