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Her work appears across brands like Health, Prevention, SELF, O Magazine, Travel + Leisure, Time Out New York, and National Geographic's The Green Guide. [health's editorial guidelines](https://www.health.com/health-com-s-editorial-process-5224046) Updated on March 14, 2026 Medically reviewed by [Amelia MacIntyre, DO](https://www.health.com/amelia-macintyre-8407218) ![Amelia MacIntyre, DO]() :max_bytes\(150000\):strip_icc\(\)/AmeliaMacIntyreMD-ffd98b75d0ea4a948c5ce68c5f86b9de.jpeg) Medically reviewed by [Amelia MacIntyre, DO](https://www.health.com/amelia-macintyre-8407218) Amelia MacIntyre, DO, is a board-certified family medicine physician. She is certified in osteopathic medicine. [learn more](https://www.health.com/health-com-s-medical-expert-board-5224047) In This Article View All In This Article - [Causes](https://www.health.com/condition/sleep/how-to-shut-off-brain-sleep#toc-1-stress) - [Signs](https://www.health.com/condition/sleep/how-to-shut-off-brain-sleep#toc-signs-of-insomnia-to-watch-for) - [Treatment](https://www.health.com/condition/sleep/how-to-shut-off-brain-sleep#toc-what-should-you-do-if-you-cant-sleep) - [When To Seek Care](https://www.health.com/condition/sleep/how-to-shut-off-brain-sleep#toc-when-should-you-see-a-doctor) - Drinking caffeine or alcohol too close to bedtime can keep you awake at night. - Night shift work and jet lag can disrupt your circadian rhythm and cause trouble sleeping. - Adjusting your lifestyle habits and sticking to a regular schedule can help you sleep. Reasons you might want to fall asleep but can't include stress, your bedtime habits, and circadian rhythm disruptions. Insomnia refers to trouble falling and staying asleep. ## 1\. Stress Experiencing [stressful events](https://www.health.com/condition/stress/what-causes-stress) can make it hard to fall asleep—something that can be measured by sleep reactivity. Sleep reactivity refers to how much stress interrupts your sleep. **What the Science Says:** A 2018 study found that people who have low sleep reactivity had fewer problems with sleep when they are stressed. Those with high sleep reactivity had greater sleep disturbance during stressful periods. ## 2\. Bedtime Habits What you do before bedtime can affect your ability to fall asleep. Taking naps during the day—especially in the evening—may make it harder to sleep. Other bedtime habits that can affect your sleep include: - **Eating heavy meals** within two hours of bedtime - **Exercise** - **Screen time** right before bed ## 3\. Caffeine Consuming [caffeine](https://www.health.com/condition/sleep/12-surprising-sources-of-caffeine) can boost energy and help you feel more awake. If you have a caffeinated beverage within six hours of your typical bedtime, it can keep you from feeling sleepy and falling asleep. **Tip:** Try limiting caffeine in the afternoon and stop drinking it entirely at least six hours before sleeping. ## 4\. Alcohol While [alcohol can make you sleepy](https://www.health.com/condition/alcoholism/effects-of-alcohol-on-the-brain) at first, it can also make it hard to get a good night's sleep later. Drinking alcohol affects how long you are in the rapid-eye movement (REM) stage of sleep. REM sleep is essential for processing emotional memories. ## 5\. Night Shift Work Night shift workers have sleep loss and are sleepier during their shifts. Working night shifts can affect your [circadian rhythm](https://www.health.com/circadian-rhythm-7496372), or your 24-hour sleep-wake cycle. During your shifts, you must stay awake in the dark when you would typically be asleep. This can make it hard to fall asleep when your shift ends in daylight. Sunlight prompts your body to stay awake. ## 6\. Jet Lag Jet lag happens when your circadian rhythm does not match up with a new time zone. It can be hard to fall asleep temporarily as your body adjusts to the time zone. You can also feel [tired during the day](https://www.health.com/condition/sleep/health-risks-night-owl) and have trouble waking, among other symptoms. ## 7\. Chronic Pain People with [chronic pain](https://www.health.com/chronic-pain-8559326)—which lingers beyond three months—often do not get enough sleep or have interrupted sleep. The link between chronic pain and sleep is bidirectional, meaning one affects the other. A lack of sleep may also lead to: - Decreased functioning - Increased physical inactivity - Longer pain duration - More severe pain ## 8\. Mental Health Conditions There's a link between trouble sleeping and mental health conditions, especially mood disorders. Examples include: - **Anxiety disorders**, like [social anxiety](https://www.health.com/condition/anxiety/how-to-get-rid-of-social-anxiety) and post-traumatic stress disorder (PTSD) - **Attention-deficit/hyperactivity disorder** (ADHD) - **Bipolar disorder** - **Depressive disorders**, such as seasonal affective disorder - **Schizophrenia** - **Somniphobia**, or fear of sleep - **Substance use disorder** (SUD) ## 9\. Medications Certain medications can lead to or worsen [insomnia](https://www.health.com/condition/sleep/types-of-insomnia), such as: - Allergy, cold, or flu medications - Antidepressants - Antiseizure drugs - Asthma medications - Heart medications - Oral contraceptives - Steroids - Thyroid medications **Tip:** Talk with the prescribing doctor if you have concerns that medications may negatively impact your sleep. ## Signs of Insomnia To Watch For In addition to trouble falling and staying asleep, insomnia may cause symptoms like: - Falling asleep during the day - Tiredness - Trouble focusing - Waking up not feeling refreshed ## What Should You Do if You Can't Sleep? When you are at a point of being unable to sleep, here are a few things you can do: - **Adjust lifestyle habits**: Avoid caffeine, alcohol, screens, social media, naps, fast food, and intense physical activity before bedtime. - **Focus on breathing:** Deep, slow breathing can lower your heart rate, which can be helpful if you are stressed or [anxious](https://www.health.com/condition/anxiety/12-signs-you-may-have-an-anxiety-disorder). - **Get out of bed:** If you lie awake for more than 20–30 minutes, get out of bed. Do something quiet or gentle, like light stretching or yoga, until you are sleepy again. - **Listen to relaxing sounds:** Just remember to avoid music, podcasts, or audiobooks that are too exciting or upsetting. - **Make a to-do list:** Writing out a long, detailed to-do list of future tasks has been shown to help people fall asleep much faster than those who write about completed tasks. - **Read a book:** Since [digital screens](https://www.health.com/mind-body/3-reasons-not-to-sleep-with-your-phone-in-your-bed) can disrupt sleep due to their blue light, read a physical book rather than an electronic one. - **Stick to a schedule:** Go to bed and wake up at the same time each day. Follow a bedtime ritual, such as showering, drinking tea, or reading a book, to prime your body for sleep. With jet lag, stay up until your bedtime in the local time. - **Try soothing sounds:** A white noise machine or app may help relax and ease your mind. ### Should You Take Sleep Medications? Sleep medications—either over-the-counter or prescription—are not recommended as a first-line treatment. They are not meant to be taken long-term. Your body can quickly become used to them, making them ineffective. ## When Should You See a Doctor? Everyone has a sleepless night once in a while. However, if you cannot fall asleep regularly, it's time to see a doctor. They can evaluate whether any current medications, medical conditions, or lifestyle habits contribute to insomnia and offer solutions. Updated by [Emily Santora](https://www.health.com/emily-santora-7092547) ![Emily Santora]() :max_bytes\(150000\):strip_icc\(\)/Photo1ES-EmilySantora-26c1d7cfc1d549ffb70e29ace3cd9993.jpg) [Emily Santora](https://www.health.com/emily-santora-7092547) As a student at Arizona State University, Emily was a writer and editor for the Embryo Project Encyclopedia, where she researched, wrote, and published over 18 peer-reviewed encyclopedia articles. As a writer, Emily studied and wrote articles about the menstrual cycle. [learn more](https://www.health.com/about-us-8415145) Read more: - [Wellness](https://www.health.com/wellness) - [Sleep](https://www.health.com/condition/sleep) Was this page helpful? Thanks for your feedback\! Tell us why\! Other 25 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.health.com/health-com-s-editorial-process-5224046) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. Kalmbach DA, Anderson JR, Drake CL. [The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders](https://doi.org/10.1111/jsr.12710). *J Sleep Res*. 2018;27(6):e12710. doi:10.1111/jsr.12710 2. MedlinePlus. [Changing your sleeping habits](https://medlineplus.gov/ency/patientinstructions/000757.htm). 3. MedlinePlus. [Caffeine](https://medlineplus.gov/caffeine.html). 4. Miller KE, Gehrman PR. [REM sleep: What is it good for?](https://doi.org/10.1016/j.cub.2019.06.074). *Curr Biol*. 2019;29(16):R806-R807. doi:10.1016/j.cub.2019.06.074 5. Britton A, Fat LN, Neligan A. [The association between alcohol consumption and sleep disorders among older people in the general population](https://doi.org/10.1038/s41598-020-62227-0). *Sci Rep*. 2020;10(1):5275. doi:10.1038/s41598-020-62227-0 6. Ganesan S, Magee M, Stone JE, et al. [The impact of shift work on sleep, alertness and performance in healthcare workers](https://doi.org/10.1038/s41598-019-40914-x). *Sci Rep*. 2019;9(1):4635. doi:10.1038/s41598-019-40914-x 7. Centers for Disease Control and Prevention. [NIOSH training for nurses on shift work and long work hours](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/20.html). 8. National Institute of General Medical Services. [Circardian rhythms](https://nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx). 9. Centers for Disease Control and Prevention. [Jet lag](https://wwwnc.cdc.gov/travel/page/jet-lag). 10. MedlinePlus. [Jet lag prevention](https://medlineplus.gov/ency/patientinstructions/000719.htm). 11. Whale K, Gooberman‐Hill R. [The importance of sleep for people with chronic pain: Current insights and evidence](https://doi.org/10.1002/jbm4.10658). *JBMR Plus*. 2022;6(7):e10658. doi:10.1002/jbm4.10658 12. Khurshid KA. [Comorbid insomnia and psychiatric disorders](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5906087/). *Innov Clin Neurosci*. 2018;15(3-4):28-32. 13. Merck Manual Professional Version. [Insomnia and excessive daytime sleepiness (EDS)](https://www.merckmanuals.com/professional/neurologic-disorders/sleep-and-wakefulness-disorders/insomnia-and-excessive-daytime-sleepiness-eds). 14. Do D. [Trends in the use of medications with insomnia side effects and the implications for insomnia among US adults](https://doi.org/10.1111/jsr.13075). *J Sleep Res*. 2020;29(4). doi:10.1111/jsr.13075 15. Merck Manual Professional Version. [Approach to the patient with a sleep or wakefulness disorder](https://www.merckmanuals.com/professional/neurologic-disorders/sleep-and-wakefulness-disorders/approach-to-the-patient-with-a-sleep-or-wakefulness-disorder). 16. Krystal AD, Prather AA, Ashbrook LH. [The assessment and management of insomnia: an update](https://doi.org/10.1002/wps.20674). *World Psychiatry*. 2019;18(3):337-352. doi:10.1002/wps.20674 17. MedlinePlus. [Insomnia](https://medlineplus.gov/ency/article/000805.htm). 18. Dzierzewski JM, Sabet SM, Ghose SM, et al. [Lifestyle factors and sleep health across the lifespan](https://doi.org/10.3390/ijerph18126626). *Int* *J Environ Res Public Health*. 2021;18(12):6626. doi:10.3390/ijerph18126626 19. Zaccaro A, Piarulli A, Laurino M, et al. [How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing](https://doi.org/10.3389/fnhum.2018.00353). *Front Hum Neurosci*. 2018;12:353. doi:10.3389/fnhum.2018.00353 20. Cordi MJ, Ackermann S, Rasch B. [Effects of relaxing music on healthy sleep](https://doi.org/10.1038/s41598-019-45608-y). *Sci Rep*. 2019;9(1):9079. doi:10.1038/s41598-019-45608-y 21. Scullin MK, Krueger ML, Ballard HK, Pruett N, Bliwise DL. [The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists](https://doi.org/10.1037/xge0000374). *J Exp Psychol Gen*. 2018;147(1):139-146. doi:10.1037/xge0000374 22. [Sleep disorders and problems (insomnia): Learn more – what can you do if you have trouble sleeping?](https://www.ncbi.nlm.nih.gov/books/NBK279320/). In: *InformedHealth.org*. Institute for Quality and Efficiency in Health Care (IQWiG); 2024. 23. Roach GD, Sargent C. [Interventions to minimize jet lag after westward and eastward flight](https://doi.org/10.3389/fphys.2019.00927). *Front Physiol*. 2019;10:927. doi: 10.3389/fphys.2019.00927 24. Ebben MR, Yan P, Krieger AC. [The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City](https://doi.org/10.1016/j.sleep.2021.03.031). *Sleep Med*. 2021;83:256-259. doi:10.1016/j.sleep.2021.03.031 25. MedlinePlus. 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Reasons you might want to fall asleep but can't include stress, your bedtime habits, and circadian rhythm disruptions. Insomnia refers to trouble falling and staying asleep. Experiencing [stressful events](https://www.health.com/condition/stress/what-causes-stress) can make it hard to fall asleep—something that can be measured by sleep reactivity. Sleep reactivity refers to how much stress interrupts your sleep. **What the Science Says:** A 2018 study found that people who have low sleep reactivity had fewer problems with sleep when they are stressed. Those with high sleep reactivity had greater sleep disturbance during stressful periods. What you do before bedtime can affect your ability to fall asleep. Taking naps during the day—especially in the evening—may make it harder to sleep. Other bedtime habits that can affect your sleep include: - **Eating heavy meals** within two hours of bedtime - **Exercise** - **Screen time** right before bed Consuming [caffeine](https://www.health.com/condition/sleep/12-surprising-sources-of-caffeine) can boost energy and help you feel more awake. If you have a caffeinated beverage within six hours of your typical bedtime, it can keep you from feeling sleepy and falling asleep. **Tip:** Try limiting caffeine in the afternoon and stop drinking it entirely at least six hours before sleeping. While [alcohol can make you sleepy](https://www.health.com/condition/alcoholism/effects-of-alcohol-on-the-brain) at first, it can also make it hard to get a good night's sleep later. Drinking alcohol affects how long you are in the rapid-eye movement (REM) stage of sleep. REM sleep is essential for processing emotional memories. Night shift workers have sleep loss and are sleepier during their shifts. Working night shifts can affect your [circadian rhythm](https://www.health.com/circadian-rhythm-7496372), or your 24-hour sleep-wake cycle. During your shifts, you must stay awake in the dark when you would typically be asleep. This can make it hard to fall asleep when your shift ends in daylight. Sunlight prompts your body to stay awake. Jet lag happens when your circadian rhythm does not match up with a new time zone. It can be hard to fall asleep temporarily as your body adjusts to the time zone. You can also feel [tired during the day](https://www.health.com/condition/sleep/health-risks-night-owl) and have trouble waking, among other symptoms. People with [chronic pain](https://www.health.com/chronic-pain-8559326)—which lingers beyond three months—often do not get enough sleep or have interrupted sleep. The link between chronic pain and sleep is bidirectional, meaning one affects the other. A lack of sleep may also lead to: - Decreased functioning - Increased physical inactivity - Longer pain duration - More severe pain There's a link between trouble sleeping and mental health conditions, especially mood disorders. Examples include: - **Anxiety disorders**, like [social anxiety](https://www.health.com/condition/anxiety/how-to-get-rid-of-social-anxiety) and post-traumatic stress disorder (PTSD) - **Attention-deficit/hyperactivity disorder** (ADHD) - **Bipolar disorder** - **Depressive disorders**, such as seasonal affective disorder - **Schizophrenia** - **Somniphobia**, or fear of sleep - **Substance use disorder** (SUD) Certain medications can lead to or worsen [insomnia](https://www.health.com/condition/sleep/types-of-insomnia), such as: - Allergy, cold, or flu medications - Antidepressants - Antiseizure drugs - Asthma medications - Heart medications - Oral contraceptives - Steroids - Thyroid medications **Tip:** Talk with the prescribing doctor if you have concerns that medications may negatively impact your sleep. In addition to trouble falling and staying asleep, insomnia may cause symptoms like: - Falling asleep during the day - Tiredness - Trouble focusing - Waking up not feeling refreshed When you are at a point of being unable to sleep, here are a few things you can do: - **Adjust lifestyle habits**: Avoid caffeine, alcohol, screens, social media, naps, fast food, and intense physical activity before bedtime. - **Focus on breathing:** Deep, slow breathing can lower your heart rate, which can be helpful if you are stressed or [anxious](https://www.health.com/condition/anxiety/12-signs-you-may-have-an-anxiety-disorder). - **Get out of bed:** If you lie awake for more than 20–30 minutes, get out of bed. Do something quiet or gentle, like light stretching or yoga, until you are sleepy again. - **Listen to relaxing sounds:** Just remember to avoid music, podcasts, or audiobooks that are too exciting or upsetting. - **Make a to-do list:** Writing out a long, detailed to-do list of future tasks has been shown to help people fall asleep much faster than those who write about completed tasks. - **Read a book:** Since [digital screens](https://www.health.com/mind-body/3-reasons-not-to-sleep-with-your-phone-in-your-bed) can disrupt sleep due to their blue light, read a physical book rather than an electronic one. - **Stick to a schedule:** Go to bed and wake up at the same time each day. Follow a bedtime ritual, such as showering, drinking tea, or reading a book, to prime your body for sleep. With jet lag, stay up until your bedtime in the local time. - **Try soothing sounds:** A white noise machine or app may help relax and ease your mind. Everyone has a sleepless night once in a while. However, if you cannot fall asleep regularly, it's time to see a doctor. They can evaluate whether any current medications, medical conditions, or lifestyle habits contribute to insomnia and offer solutions.