I am not able to fall asleep at night. Please help.

Q. Why am I not able to sleep without any other symptoms?

Answered by
Dr. Kanani Darshan Jayantilal
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Apr 19, 2023

Hi doctor,

I am not able to fall asleep for long periods at night. It happens on and off without any reason that I can pinpoint. Sometimes it could be a little stressful but nothing alarming.

Please help me.

Thank you.



Welcome to icliniq.com.

Difficulty falling asleep, also known as insomnia, can be frustrating and can impact your overall well-being if it persists over time.

Here are a few tips that may help improve your ability to fall asleep.

  1. Establish a sleep routine. Try to go to bed and wake up at the same time every day, even on weekends. This will help your body establish a natural sleep-wake cycle.
  2. Create a relaxing bedtime routine. Engage in activities that help you wind down and relax before bedtime, such as reading a book, taking a warm bath, or practicing gentle stretching or yoga.
  3. Create a comfortable sleep environment. Make sure your sleep environment is conducive to sleep. Keep the room dark, quiet, and cool, and invest in a comfortable mattress and pillows.
  4. Limit screen time before bed. The blue light emitted by electronic devices can disrupt your body's natural sleep-wake cycle, so it is a good idea to avoid using them for at least an hour before bedtime.
  5. Avoid caffeine and alcohol. Caffeine and alcohol can interfere with your ability to fall asleep and stay asleep, so it is a good idea to avoid them, especially in the evening.
  6. If you continue to experience difficulty falling asleep despite these measures, you can also try melatonin chewing gums or tablets.

Thank you.

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