# Insomnia: Causes and How to Fall Asleep

> Insomnia: causes of waking at night and difficulty falling asleep, habits for better sleep, nutrition, and advice from Dr. Boris Wydoff.

- URL: https://celitel.online/en/blog/bessonnica-prichiny/
- Author: Dr. Boris Wydoff — https://celitel.online/en/about/
- Published: 2026-10-27
- Language: en

Insomnia can involve difficulty falling asleep, waking during the night, getting up too early, or feeling tired after sleep. The causes vary: stress, pain, an uncomfortable bedroom, caffeine, and certain medical conditions. Tonight, try dimming the lights, putting your phone away, and preparing for sleep calmly. If the problem keeps returning and interferes with daily life, it's worth finding out what's causing it.

## Why Does Insomnia Happen, and What Keeps You Awake?

Sleep depends on many factors, so similar complaints can have different explanations. Sometimes, a person lies awake for a long time because of anxious thoughts. In other cases, they fall asleep quickly but wake in the middle of the night and cannot get back to sleep. Some people wake too early, even though several hours remain before their usual rising time.

Doctors identify stress, anxiety, and depression among the common causes. Sleep is also affected by noise, an unsuitable bedroom temperature, an uncomfortable bed, shift work, and flights across time zones. Caffeine, nicotine, and alcohol can also interfere with nighttime rest. Sometimes several unfavorable factors coincide, making sleep light or fragmented.

Medical conditions can also affect nighttime rest. For example, chronic pain, restless legs syndrome, an overactive thyroid, and certain neurological conditions can be associated with sleep disturbances. Difficulty falling asleep is also more common during menopause. In addition, medications can sometimes be the cause, so if insomnia begins after a change in treatment, it's worth discussing the situation with your doctor.

People don't always realize that their sleep is being disrupted by breathing problems. Loud snoring combined with pauses in breathing may indicate sleep apnea, a condition that requires medical assessment. Simply airing out the bedroom or going to bed earlier isn't enough to address this problem. You need to find out what's happening during sleep.

## What Does Insomnia Feel Like, and How Is It Different from Ordinary Tiredness?

After a difficult day, anyone might fall asleep later than usual or wake up in the middle of the night. One bad night alone doesn't mean a person has a long-term sleep disorder. What's much more important is whether the problem keeps recurring, how long it lasts, and how much it affects daily life.

With insomnia, a person regularly struggles to fall asleep, may wake up repeatedly, lie awake for a long time, or get up earlier than desired. Sometimes, the total amount of sleep seems sufficient, yet they still feel exhausted in the morning. Irritability, fatigue, and difficulty concentrating may develop during the day. Everyday tasks start requiring more effort, and interacting with loved ones can become more difficult.

Doctors distinguish between short-term and long-term insomnia. If sleep problems last less than three months, they're considered short-term; if they continue for three months or longer, they're considered long-term. However, you don't need to wait for a particular length of time if your well-being is noticeably deteriorating or sleep problems are making everyday activities difficult.

It's important not to diagnose yourself based only on how often you wake up or how long it takes you to fall asleep. Similar complaints can occur with different conditions, and identifying the cause may require a conversation with your doctor, an examination, and appropriate tests. If you constantly feel tired, consider not only how much time you spend in bed but also your sleep quality, how you feel during the day, and any accompanying symptoms.

## What Can You Do at Home for Insomnia?

Start with your surroundings and habits that you can change without medication. If you spend a long time reading the news, checking work messages, or discussing upsetting events in the evening, try moving these activities to an earlier time. It's better to spend the last hour before bed on peaceful activities, such as reading, listening to quiet music, or following a familiar evening routine.

Don't force yourself to lie in bed at all costs if sleep simply won't come. Go to bed when you genuinely feel sleepy. If you've been awake for a long time and are becoming frustrated, you can get up briefly, do something relaxing in dim light, and return to bed when you feel sleepy again.

It's helpful to maintain a consistent wake-up time, even after a bad night. Sleeping in for a long time after a sleepless night can disrupt your usual routine. During the day, try to spend time outdoors and stay active, but avoid scheduling intense exercise immediately before bed.

Pay attention to your bedroom. It should be dark, quiet, and at a comfortable temperature. Check whether your bed is comfortable and whether outdoor light or noise is disturbing you. Sometimes, changing these conditions is a more practical first step than trying to find something that will help you fall asleep quickly.

If you're wondering how to fall asleep when you have insomnia, don't turn sleep into an exam you must pass by a certain time. The more closely a person watches every minute and worries about not getting enough sleep, the more attention they give to being awake. Try switching to a calm activity and allowing yourself to relax without demanding that you fall asleep immediately.

## What Should You Eat and Drink to Avoid Disrupted Sleep?

Diet doesn't explain every case of insomnia, but evening habits can affect your rest. A large, late dinner can cause discomfort and make it difficult to lie comfortably. If you notice a connection between eating late and sleeping poorly, try having your main meal earlier.

Coffee, strong tea, and other caffeinated drinks can make it harder to fall asleep. Everyone's sensitivity is different, so it's worth observing how your sleep changes after consuming these drinks in the afternoon or evening. Doctors advise avoiding caffeine and other stimulants in the evening. Alcohol and smoking can also worsen sleep quality.

Alcohol shouldn't be used as a sleeping aid. Even if it makes you feel sleepy, that doesn't mean you'll get a good night's rest. If sleep problems keep recurring, it's safer to discuss their causes than to try to suppress them regularly with alcohol.

There's no universal answer to the question, "What should I drink for insomnia?" Plain water can quench your thirst, but it isn't a remedy for every sleep problem. Don't force yourself to drink large amounts of fluid right before bed: frequent trips to the bathroom can further interrupt your nighttime rest.

Over-the-counter sleep aids also require caution. Some medications can cause drowsiness the next day and other unwanted effects. Before taking something for insomnia, discuss it with your doctor or pharmacist, especially if you're already taking medication for other conditions.

## What Do I Recommend for Insomnia?

I believe it's best to start with simple everyday habits that help organize your day and prepare you for nighttime rest. In my books, I connect sleep quality with a regular routine, a calm evening, and the amount of time a person spends in front of a screen. In my experience, it's better to introduce changes gradually rather than trying to reorganize your entire life in one evening.

**First, I recommend gradually moving your bedtime earlier.** In my recommendations, I suggest shifting your usual bedtime 20–30 minutes earlier every few days. I believe a consistent approach helps establish a routine without sudden changes. In my books, I also associate sleeping before 11 p.m. with the body's recovery, although doctors take individual sleep patterns into account and don't consider one bedtime suitable for everyone.

**Second, I recommend putting your phone away and turning off screens an hour before bed.** I associate spending long periods in front of screens with too little physical activity and too much information before nighttime rest. In my view, the brain needs not only information but also quiet, calm, and time without a constant stream of stimulation. That's why I suggest avoiding falling asleep to the news or having difficult conversations late at night, and instead freeing the last hour of the day from information overload.

**Third, I recommend a warm shower or bath in the evening.** I believe a relaxing water-based routine can help you unwind and reduce inner tension. In my experience, it's important not only to take a bath but also to leave some time to relax afterward. I don't recommend immediately returning to demanding work or active tasks. I see an evening bath as part of the usual transition to sleep, not as a treatment for insomnia in itself.

**Fourth, I suggest taking daily walks and practicing gentle breathing exercises.** In my recommendations, I suggest walks lasting 30–40 minutes and slow breathing in which the exhale is longer than the inhale. I associate these habits with reducing everyday tension and ending the day more peacefully. In my view, simple actions performed regularly deserve more attention than occasional attempts to change how you feel quickly.

If insomnia persists, nighttime awakenings are accompanied by anxiety, or loved ones notice pauses in your breathing while you sleep, I recommend consulting a doctor. I believe that changing habits alone may not be enough in these situations: it's necessary to investigate the possible causes of the sleep disturbance.

## When to See a Doctor

**First, situations that require emergency help.**

If you experience sudden, severe chest pain or pressure, especially if the pain spreads to your arm, back, neck, or jaw and is accompanied by cold sweats, shortness of breath, or nausea, call emergency services immediately. These may be signs of a heart attack, and you mustn't wait for them to go away on their own. Don't try to explain these symptoms as insomnia or treat them with home remedies.

Emergency help is also necessary if you suddenly develop facial drooping, weakness in an arm or leg, difficulty speaking, or other possible signs of a stroke. Loss of consciousness and severe difficulty breathing also require emergency assessment. If there's an immediate risk of harm to yourself or others, seek urgent help without delay.

**When should you make a routine doctor's appointment?**

See a doctor if changing your habits doesn't improve your sleep, the problems continue for months, or daytime fatigue interferes with work, household tasks, and relationships. You don't have to wait until sleep deprivation becomes unbearable. The more clearly you can describe the nature of your sleep problems, the easier it will be to determine what to do next.

Loud snoring accompanied by pauses in breathing, persistent pain, unpleasant sensations in the legs in the evening, and other symptoms that regularly disrupt nighttime rest deserve particular attention. Tell your healthcare professional about any medications you're taking, too, because some can affect sleep. Don't stop prescribed medication on your own.

Your doctor will try to identify the cause of the problem and recommend appropriate help. In some cases, cognitive behavioral therapy for insomnia is used to help change the thoughts and habits that maintain sleep difficulties. If another sleep disorder is suspected, your specialist may refer you for additional testing.

If you're wondering how to treat insomnia, remember that treatment depends on the cause. One person may need only to change their evening habits, while another may need help with anxiety, chronic pain, or another medical condition. Sleeping pills are prescribed selectively because they can have serious side effects and may lead to dependence.

## How Can You Tell Whether Your New Sleep Routine Is Helping?

Don't judge the results based on a single night. It's more useful to look at the overall picture: how easily you fall asleep, how often you wake up, whether you feel rested in the morning, and whether you can concentrate during the day. Keeping a record can help you notice which changes coincide with improvements or a decline in how you feel.

Don't blame yourself for an occasional bad night. Sleep doesn't always follow our expectations, and anxiety about waking up again can make the evening even more stressful. Continue following a reasonable routine, but don't try to solve a persistent problem through willpower alone.

If you're already following a routine but your sleep remains disrupted, it doesn't mean you're not trying hard enough. There may be an underlying cause that can't be identified through home observations. In that situation, the next step is a medical assessment, not endlessly adding more rules and restrictions.

Learn more about how I approach this topic on the "[Sleep and Nerves](/health/son-i-nervy/)" page.

## Editorial Note

This article is based on the books of Dr. Boris Wydoff and general medical information about sleep disorders. The doctor's personal recommendations reflect his own approach and are not proven universal treatments. This material does not replace a medical consultation, diagnosis, or prescribed treatment. Any changes to your treatment should first be discussed with a healthcare professional.

Medical information: [NHS (National Health Service, United Kingdom)](https://www.nhs.uk/conditions/insomnia/).

## FAQ

**Q: Why do I wake up in the middle of the night?**
A: Possible causes include stress, pain, noise, alcohol, caffeine, or health conditions. If you keep waking up, discuss it with your doctor.

**Q: What should I do if I can't fall asleep at all?**
A: Dim the lights, put your phone away, and do something calming until you feel sleepy again.

**Q: What can I drink before bed if I have insomnia?**
A: Drink water as needed, but don't expect any single drink to eliminate the causes of sleep problems.

**Q: Can eating dinner late interfere with sleep?**
A: Yes, eating a large meal before bed can cause discomfort and make nighttime rest more difficult.

**Q: Why do I still feel tired after sleeping?**
A: Possible causes include insufficient or fragmented sleep, chronic pain, breathing problems, and other medical conditions.

**Q: How do I know if my insomnia needs treatment?**
A: If sleep problems interfere with daily life or are accompanied by other symptoms, consult a doctor.

**Q: Does a warm bath help you fall asleep?**
A: A relaxing evening bath can be part of a calming routine, but it doesn't replace medical assessment for persistent sleep problems.

**Q: How can I deal with insomnia without sleeping pills?**
A: Maintain a consistent wake-up time, create a comfortable bedroom, and discuss suitable treatment options with your doctor.


_Educational content; it does not replace medical advice._