This is your safe space, after all, and you know your routine. Before bedtime, you do all the things you need to do to ensure you have a good night's sleep. And, it's that relaxation which makes your bed the comfiest one going.

Forcing sleep is a doomed quest for several reasons. “trying to make yourself sleep activates your conscious mind, which is exactly the opposite of what we want when trying to settle in for the night,” says chris airey, a london-based internal medicine physician. Sleep is not a state you can think your way into.

Common causes of chronic insomnia include: stress. Concerns about work, school, health, finances or family can keep your mind active at night, making it difficult to sleep. Stressful life events or trauma — such as the death or illness of a loved one, divorce, or a job loss — also may lead to insomnia.

Good sleep improves your brain performance, mood, and health. Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia.

• Lower the temperature
• Use the 4-7-8 breathing method
• Get on a schedule
• Experience both daylight and darkness
• Practice yoga, meditation, and mindfulness
• Avoid looking at your clock
• Avoid naps during the day
• Watch what and when you eat

You can not force yourself to go to sleep. By going to bed before sleepiness and drowsiness has developed, the ability to fall asleep is likewise lost. Therefore, it is important to train yourself to go to bed when you are feeling sleepy, not because the clock says it is time to go to sleep.

• Lower the temperature
• Use the 4-7-8 breathing method
• Get on a schedule
• Experience both daylight and darkness
• Practice yoga, meditation, and mindfulness
• Avoid looking at your clock
• Avoid naps during the day
• Watch what and when you eat

Anxiety, stress, and depression are some of the most common causes of chronic insomnia. Having difficulty sleeping can also make anxiety, stress, and depression symptoms worse. Other common emotional and psychological causes include anger, worry, grief, bipolar disorder, and trauma.

If you're tired but can't sleep, it may be a sign that your circadian rhythm is off. However, being tired all day and awake at night can also be caused by poor napping habits, anxiety, depression, caffeine consumption, blue light from devices, sleep disorders, and even diet.

Restless sleep in adults can be caused by a myriad of factors, including stress, anxiety, or depression. This age group may also suffer from underlying sleep disorders like restless leg syndrome or insomnia. Certain medications can also contribute to restless sleep.

Poor sleep habits, which are part of sleep hygiene, are a common cause of insufficient or low-quality sleep. Having an inconsistent sleep schedule, using electronic devices in bed, and eating too late at night are examples of habits and routines that can lead to restless sleep.

Don't try to force yourself to sleep. Tossing and turning only amps up your anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, meditating, or taking a bath. When you're sleepy, go back to bed.

Reasons this might happen include drinking caffeine or alcohol late in the day, a poor sleep environment, a sleep disorder, or another health condition. When you can't get back to sleep quickly, you won't get enough quality sleep to keep you refreshed and healthy.

Sleep in a comfortable, dark, quiet space. Make sure you're sleepy enough before going to bed, and don't lie there for 20 minutes or more if you can't fall asleep. Adopt a nighttime routine that helps you relax, such as reading or meditating before bed. Turn off screens well before you turn the lights out.

One of the first things sleep physicians tell insomnia patients is to get out of bed if you can't sleep. The worst thing you can do when you can't fall asleep is lie in bed and attempt to force yourself to sleep.

It may be caused by a variety of conditions including stress, anxiety and depression, underlying medical conditions such as arthritis, gastroesophageal reflux (heartburn) or other painful ailments, poor sleep habits, or a sleep environment that is not conducive to good sleep.

• Get rid of bright lights or loud sounds
• Get out of bed and move
• Avoid staring at the clock
• Avoid checking your phone or other screens
• Meditate or try breathing exercises
• Relax your muscles
• Keep your lights off
• Focus on something boring