How to cope with not being able to sleep
Struggling to sleep through the night can be frustrating and exhausting. Whether it’s falling asleep, staying asleep, or waking too early, disrupted sleep affects your mood, energy, and overall health. The good news? You don’t have to live with it.
Improving sleep often starts with small changes—and if those aren’t enough, help is available.
Start With Healthy Sleep Habits
Practicing good sleep hygiene can go a long way toward improving your rest. Try these proven strategies:
Wake up at the same time each day — even on weekends.
Avoid screens before bed. Blue light from phones and TVs can delay sleep.
Create a sleep-friendly environment. Keep your bedroom dark, quiet, and cool.
Exercise regularly. Just avoid intense workouts within an hour of bedtime.
These habits help train your body’s natural sleep rhythm and reduce nighttime disruptions.
Consider Cognitive Behavioral Therapy for Insomnia (CBT-i)
If lifestyle changes aren’t enough, you may benefit from CBT-i, a research-backed therapy that treats chronic insomnia. CBT-i includes:
Relaxation techniques
Sleep scheduling and restriction therapy
Talk therapy to address stress and sleep-related anxiety
“CBT-i works with your body's natural controllers of sleep to reset the brain and promote healthier rest,” says Dr. Suzanne Bertisch, assistant professor of medicine at Harvard Medical School.
It’s a safe, non-medication-based treatment that can lead to lasting improvements in sleep quality.
When to Talk to Your Doctor
If you’ve already tried improving your sleep habits and still struggle with insomnia, it may be time to consult your doctor. They can:
Screen for underlying health conditions
Recommend behavioral therapy
Refer you to a sleep specialist, if needed
The Benefits of Better Sleep
Improving your sleep doesn’t just mean fewer restless nights. It also boosts your day-to-day function, mood, concentration, and quality of life.
“When you sleep better,” says Dr. Bertisch, “you're more likely to see improvements in your energy levels and overall well-being.”
If sleep troubles are affecting your health, don’t wait—Bastion Health offers virtual support and personalized care to help you get the care you deserve, all covered through your employer-sponsored benefits.
