6 reasons why you can't fall asleep

Difficulty falling asleep is widespread and can have a variety of causes. Here, we'll show you why you might be lying awake in the evening and unable to fall asleep.

Table of contents:

1. One in two people has trouble falling asleep
2. Six reasons why you can't fall asleep
3. More tips for sleep problems
4. Conclusion

1. One in two people has trouble falling asleep

"Why can't I just fall asleep?" – Surely everyone has asked themselves this question at some point. The average time it takes adults to fall asleep is between 5 and 20 minutes. If it regularly takes you longer to fall asleep, you may be suffering from serious sleeplessness. There are many different reasons why we can't sleep. We'll introduce you to the most common causes of sleeplessness and offer a few simple tips to help you create optimal sleep conditions.

2. Six reasons why you can't fall asleep

#1 Too much sleep

It sounds strange at first, but it can actually be a reason for difficulty falling asleep in the evening. Sleep is an important rest period in which our body regenerates and replenishes energy reserves. If you use up a lot of energy during the day or don't sleep enough, your body needs sleep more urgently and gets it by making you tired. But if you get more than enough sleep or if you have already taken a long nap in the afternoon, your sleep needs may already be met and you will not be really tired in the evening and will not be able to fall asleep.

➨ Tip: Regular sleep
Try to get enough sleep regularly and avoid sleeping too little or too much in the long run. If you don't feel really tired in the evening, avoid taking naps during the day so that the pressure to sleep increases in the evening and you can fall asleep more easily.

#2 Irregular sleep rhythm

If you don't have a regular sleep schedule, go to bed earlier or later in the evening, and get up at different times in the morning, this seriously disrupts your body's circadian rhythm and can lead to it not being ready for a good night's sleep in the evening, leaving you with trouble falling asleep.

➨ Tip: Fixed sleep rhythm
Establish a regular sleep rhythm with regular sleep and wake times so that your internal clock can regulate itself and you feel tired and sleepy at the right time in the evening. You can find tips for this here.

#3 Too much stress

Do you suffer from stress in your daily life, can't switch off in the evening, and perhaps still think about work or the to-dos for the next day in bed? A high level of stress prevents you from relaxing and resting, both physically and mentally, and thus disrupts the process of falling asleep. Stress hormone cortisol is in direct interaction with the natural Sleep hormone melatonin and has an activating effect, so that you are less tired and have difficulty falling asleep.

➨ Tip: Conscious relaxation and calm routines
In the evening, try to consciously relax and let go of your worries or problems. Take time for yourself and try to calm down. Breathing exercises, yoga, meditation, a warm bath, or a calming tea can help.

#4 Inappropriate sleeping environment

The mattress is too hard, the pillow is too soft, the bedroom is freezing cold and the street noise and the light from passing cars penetrates through the windows from outside? The sleeping environment has a decisive influence on the process of falling asleep. An uncomfortable bed, heat or cold, noise, and bright light are external stimuli that not only jolt you awake, but can also prevent you from falling asleep at all.

➨ Tip: Pleasant & sleep-promoting sleeping environment
The ideal bedroom is dark, quiet, and somewhat cooler. The mattress, pillows, and duvet should be tailored to your individual needs so you're 100% comfortable and feel completely at ease.

#5 Inactive lifestyle

Do you stay indoors all day for work and do little to no exercise? Daylight is an important stimulant for your body's internal clock and is needed to produce sufficient sleep hormones in the evening. If you also move little and rarely exercise, your metabolism slows down, your health suffers, and your sleep pressure is too low in the evening to help you fall asleep quickly.

➨ Tip: Active everyday life and plenty of daylight
Try to organize your daily life so that you consume enough daylight, are physically active and eat a balanced and healthy diet.

#6 Too much TV, Smartphone, computer

Watching a series marathon late into the evening or scrolling through social media while lying in bed? Not the best idea if you want to fall asleep easily. The bright light, the many visual and emotional stimuli, and exciting content activate the nervous system and prevent us from winding down and falling asleep. And even though many people doze off in front of the TV, if you're tired, you should go to bed and SmartPut the phone aside.

➨ Tip: Limit media consumption in the evening
Reduce consumption digital media before going to bed. Turn off TV, computers and tablets early and put your Smartphone away.

3. Further tips for problems falling asleep

Almost everyone has trouble falling asleep at some point in their life. In Sleep Magazine, you'll find many more articles with helpful techniques that can support falling asleep and help you drift off to a well-deserved rest. You can find more information here:

The best tips for falling asleep

Does music help you fall asleep?

The 6 best scents for falling asleep

Breathing exercises to fall asleep

4. Conclusion

• Difficulty falling asleep is widespread and is often due to too much stress, poor sleeping habits or lack of relaxation.