Why Can’t I Fall Asleep at Night?

According to Gallup, nearly 60% of people struggle with sleep most nights of the week. If you’re one of them, you’re not alone.

Difficulty falling asleep is something almost everyone experiences. In fact, studies show that about 90% of people will face sleep struggles at some point. While there are many potential causes, two major culprits tend to stand out: lack of sleep pressure and racing thoughts.

1. The Pressure to Fall Asleep (Homeostatic Sleep Drive)

One common reason for sleeplessness is insufficient “sleep pressure”—the natural buildup of tiredness that increases the longer you're awake. This pressure, also known as your homeostatic sleep drive, is what makes your body crave rest after a full day of activity.

Think of it like sleep debt: the longer you're awake, the more your body wants to sleep. Once you rest, that pressure resets.

If you're not physically or mentally tired enough by bedtime, your body may not feel ready to sleep. This is why incorporating both physical activity and mental stimulation throughout the day is so important.

To boost your sleep pressure:

• Move your body: Exercise daily—whether it’s a workout, walk, or dance session.

• Challenge your mind: Read, learn something new, or do puzzles.

• Limit daytime naps: Especially in the afternoon.

By the end of the day, your body and mind should be prepared for a full night of restful sleep.

2. Racing Thoughts

Another major barrier to sleep is an overactive mind. Stress, worry, and unfinished thoughts often bubble up at bedtime, making it hard to wind down.

To calm your mind:

• Journaling: Write down your thoughts to release tension.

• Create a wind-down ritual: Take a warm bath, read a book, or listen to calming music.

• Avoid screens: Blue light interferes with melatonin production, making it harder to sleep.

Creating a bedtime routine signals your brain that it’s time to rest.

What Can You Do Next?

The good news? You can train your brain and body to support better sleep.

Try:

• A consistent sleep schedule: Wake and sleep at the same time every day—even weekends.

• A relaxing routine: Dim the lights, turn off devices, and ease into rest with breathwork or meditation.

• Limiting stimulants: Avoid caffeine late in the day and keep naps short.

And if your thoughts still race at night, remind yourself: you're not broken. Sleep takes practice and patience.

Gentle Reminders:

• One bad night won’t ruin everything: Your body is resilient.

• Don’t watch the clock: It fuels anxiety. Turn it away or remove it.

• If you can’t sleep after 15 minutes: Get up, go to a different room, and do something relaxing (no screens) until you feel drowsy again.

Most importantly, remember:
Sleep isn’t something you force—it’s something you allow.
Let go of the pressure. Create space for rest, and trust that sleep will come naturally.