How to solve the problem of not being able to sleep?

You can try various methods to cope with the problem of not being able to sleep. I would like to give you some simple and drug-free suggestions:

1. Regular Sleep Schedule: Try to go to bed and wake up at the same time every day, including on weekends. This can help your body get used to a certain sleep-wake rhythm.

2. Improve Your Sleep Environment: Keep your bedroom comfortable, quiet and dark. You can use an eye mask and earplugs when necessary. Also, make sure that the temperature of the bedroom is neither too hot nor too cold.

3. Stay Away from Screens: Stay away from screens such as television, phones and computers at least one hour before bed. The blue light emitted from these devices can suppress the production of the sleep hormone called melatonin.

4. Physical Exercise: Doing light exercise daily can positively affect your sleep pattern. However, be careful not to do heavy exercise right before bed.

5. Nutrition and Drinks: Avoid eating heavy meals right before bed, and limit caffeine and alcohol consumption. Be especially careful not to consume these in the evening.

6. Relaxing Routines: Taking a hot shower, reading a book, or doing relaxing activities like meditation before bed can reduce stress and make it easier to fall asleep.

These suggestions can improve your sleep quality and the time it takes to fall asleep. However, if this problem persists or is accompanied by other symptoms, it is important to consult a specialist. I have listed the possible departments you should visit below.

I am not a real doctor and this is not a medical diagnosis.