Familiar situation? You lie in bed, eyes wide open, and your mind is full of chaotic thoughts. If after 20 minutes you still haven’t fallen asleep, the best thing you can do is... get up and leave the bedroom. Yes, you read that right. Your bed should be associated with rest and sleep, not with anxiety and hopeless attempts to fall asleep.
What to do when sleep simply doesn’t come
Instead of tossing and turning in bed and getting frustrated about not being able to relax, it’s better to break this vicious cycle. This simple rule is one of the core principles of cognitive behavioral therapy for insomnia. When you leave the bedroom, your brain slowly stops associating the bed with frustration and alertness.
Create a calm break
Go to another room where you have soft, warm lighting. Avoid turning on bright lamps or, even worse, your phone screen — blue light instantly stops the production of melatonin (the sleep hormone).
So, what can you do during this break?
- Read a book. Choose something calm, maybe even slightly boring — not a fast-paced thriller that will stimulate you even more.
- Do a breathing exercise. Slow, deep breathing helps activate the parasympathetic nervous system, which is responsible for relaxation and calmness.
- Listen to calming music or nature sounds.
- Write down your thoughts. If your mind is spinning with tomorrow’s to-do list, put everything on paper. It helps clear your head and reduce anxiety.
Return to bed only when you feel sleepy again. That might be after 15 minutes or even after an hour — the most important thing is to listen to your body’s signals, not the clock.
Insomnia is often less about lack of sleep and more about a wrongly formed association between the bed and wakefulness. Your goal is to retrain your brain that the bed is meant for only two things: sleep and intimacy.
Why this works better than suffering in bed
Trying to “force” yourself to sleep creates stress and anxiety — the biggest enemies of healthy sleep. Once you understand what’s interfering with your rest, you can start taking steps to fix the problem. Sometimes even small environmental changes help, such as soft, skin-friendly pillowcases that support a calmer sleep environment. It’s important to acknowledge that although Lithuania lacks precise data on how common sleep disorders are, the general recommendations are universal and truly effective.
Build a strong foundation of sleep hygiene
Good sleep is rarely accidental. Most of the time, it’s the result of consistent daily habits that specialists call sleep hygiene. And no — it has nothing to do with taking a shower before bed. It’s a system of everyday rituals and rules that help your internal clock align the “sleep” and “wake” cycles.
It all starts with one golden rule: a consistent sleep schedule. Your body loves routine. Try to go to bed and wake up at the same time every day — yes, even on weekends.
This consistency helps regulate the circadian rhythm — the body’s natural cycle. When your schedule is chaotic, the body constantly experiences confusion similar to jet lag.
Caffeine and alcohol — the silent enemies of your sleep
Most people know that coffee is stimulating, but we often underestimate how long the effect lasts. The half-life of caffeine in the body is about 5–6 hours. What does that mean in practice? A cup of coffee at 3 PM can still act as half a cup by midnight.
Alcohol is even trickier. Although a glass of wine may make you feel pleasantly sleepy, it actually disrupts your sleep structure. Alcohol interferes with REM sleep — the phase critical for emotional recovery and memory. So even if you fall asleep quickly, the sleep is shallow and you often wake up in the second half of the night.
A real-life example: if you enjoyed a large latte at 4 PM and try to fall asleep at 11 PM, your nervous system may still be “on”. This prolonged stimulating effect is one of the most common reasons why your thoughts keep spinning as soon as you lie down.
Smart physical activity
Regular exercise is one of the best natural sleep aids. Physical activity helps reduce stress, stabilizes mood, and naturally creates “sleep pressure” — the body’s need to rest.
The most important factor here is timing. An intense workout less than three hours before bedtime can have the opposite effect. It raises your body temperature and adrenaline levels — signaling the body to “stay awake!” rather than “sleep!”. The best time for exercise is the first half of the day or the afternoon.
If you still want to move your body in the evening, choose calmer activities:
- A gentle walk in the fresh air.
- Yoga or light stretching exercises.
- Calming breathing exercises.
These rules form a solid foundation, but it’s also important to consider other factors. For example, very hot nights can make sleeping difficult even if you follow your routine perfectly. If this is an issue for you, it’s worth reading our tips on how to sleep well in summer — you’ll find more ideas for creating a cool, sleep-friendly environment. A strong sleep-hygiene base and smart adjustments allow you to enjoy quality rest all year round.
Learn relaxation techniques that truly work
Even if your sleep routine seems perfect, your thoughts sometimes take on a life of their own. Stressful events, tomorrow’s to-do list, or sudden worries can start a real anxiety carousel. When your mind is buzzing, falling asleep becomes almost impossible.
Fortunately, there are time-tested relaxation techniques that work like a mental “reset” button. They help shift your focus away from intrusive thoughts toward bodily sensations or breathing, calming your overstimulated nervous system. This signals to your body that it’s time to rest.
Try the 4-7-8 breathing method
One of the most effective and fast-acting techniques is the 4-7-8 breathing exercise. It works as a natural relaxant for the nervous system, helping to quickly reduce anxiety and prepare the body for sleep. The best part? You can do it while lying in bed.
Here’s how it works:
- Exhale. Fully release the air through your mouth, creating a soft whooshing sound.
- Inhale. Quietly breathe in through your nose while counting to four.
- Hold. Hold your breath while counting to seven.
- Exhale. Slowly and completely exhale through your mouth while counting to eight.
Repeat this cycle 3–4 times. After just a few rounds, you’ll notice your heart rate slowing and your body relaxing. This method is especially useful when you need a quick way to fall asleep and calm anxiety.
Relax your body with progressive muscle relaxation
Progressive muscle relaxation is a technique where you consciously tense and release different muscle groups. It helps physically “let go” of the tension accumulated during the day and reconnect with your body.
The essence of this method is the contrast between tension and relaxation. By intentionally tensing your muscles, you become more aware of what complete relaxation feels like — allowing you to reach a deeper state of physical calm.
Start with your feet: tense the muscles strongly, hold for 5 seconds, then release suddenly. Feel the difference. Slowly move upward — calves, thighs, glutes, abdomen, chest, arms, shoulders, and finally, facial muscles. Give each group your full attention.
Create soothing evening rituals
Rituals give your day structure and predictability. In the evening, they act as a signal to your brain that the day is winding down and it’s time for rest.
A few ideas for your evening ritual:
- A warm bath or shower. The drop in body temperature afterward naturally induces sleepiness. You can add a few drops of calming lavender essential oil to the bath.
- Writing your thoughts down. Spend 10 minutes writing down everything on your mind — worries, ideas, plans for tomorrow. It helps clear your head and makes falling asleep easier.
- Herbal tea. A cup of chamomile or mint tea (caffeine-free) can be a pleasant and calming part of your evening routine.
Although there aren’t many official statistics on the prevalence of sleep disorders in Lithuania, practical experience shows that these universal methods are effective for many people.
The most important thing is to find what works best for you and turn it into a consistent habit.
Turn your bedroom into a calming oasis
Your bedroom is not just a room with a bed. It’s your personal sanctuary — a space that should send your brain a clear signal: “this is where we rest.” If you work, exercise, or scroll on your phone for hours in this space, your brain gets confused. It no longer understands when it should switch off and when it should stay alert. That’s why the first and most important step in fighting insomnia is transforming your bedroom into a true relaxation haven.
Everything starts with an environment designed for good sleep. Every detail — from room temperature to the fabric of your bedding — affects the quality of your night’s rest.
Create the ideal microclimate
Optimal temperature is one of the most important — yet often completely overlooked — factors. Scientists agree that we rest best in a cooler room. Ideally, the thermometer should show between 18 and 21 degrees Celsius. Before going to bed, open the windows wide and air out the room so the air is fresh and oxygen-rich.
Complete darkness is just as important. Even the slightest source of light — the glow of a phone charger or light seeping in from a street lamp — can disrupt melatonin (the sleep hormone) production.
Investing in blackout curtains can be one of the best decisions you make. They not only ensure total darkness, but also help block out noise from outside.
The bed is for sleep only
Strict but effective: remove anything from your bedroom that distracts you — especially items related to work or entertainment. A TV, computer, or even a large pile of books on your nightstand can send confusing signals to the brain. Your bed should be associated with only two things: sleep and intimacy.
If you like to read before bed, do it in a chair in another corner of the room, not in your bed. This strengthens the psychological association that lying down means it’s time to sleep, not to entertain yourself.
Your bedding — your second skin
Finally, pay attention to what touches your skin throughout the night. High-quality bedding has a massive effect on sleep comfort. Choose natural, breathable fabrics such as cotton. Synthetics often don’t “breathe,” which can cause overheating and sweating at night — something that definitely doesn’t help you fall into deep sleep.
- Cotton sateen: Soft, smooth, and incredibly pleasant to the touch, with excellent temperature regulation.
- Cotton canvas: A durable, long-lasting choice that gets softer with every wash.
Properly chosen bedding not only improves comfort but also helps maintain a stable body temperature. You can read more about how to choose correctly in our guide to cotton bedding sets. And of course — don’t forget a comfortable pillow and mattress; they are long-term investments in your health.
Even though sleep problems can sometimes feel overwhelming, small environmental changes can make a big difference. By creating a peaceful oasis in your bedroom, you take a strong step toward better-quality rest.
When is it time to seek help?
While many sleep difficulties can be solved by adjusting your habits and creating a calmer environment, it’s important to admit — sometimes that’s not enough. Self-help is wonderful, but there comes a point when insomnia shifts from a temporary inconvenience to a chronic issue. And that’s when professional support is needed.
Ignoring long-term sleep problems is like driving a car with the engine warning light on and hoping it will turn off by itself. The best thing you can do is recognize the warning signs early and seek qualified help.
Clear signs that you shouldn’t wait any longer
If you recognize yourself in at least one of these points, it’s worth seriously considering a visit to a specialist. Remember — this is not a sign of weakness, but of responsibility for your health.
When should you be concerned?
- Persistent insomnia. You fall asleep with difficulty, wake up often at night, or wake up far too early. If this happens three or more times per week and lasts longer than three months, it is serious.
- Your daytime quality suffers. You constantly feel tired, find it hard to concentrate at work, and feel irritable or apathetic. If insomnia is clearly harming your productivity, your relationships, or your overall quality of life — it’s time to act.
- You’ve tried everything, but nothing helps. You’ve applied all the sleep-hygiene and relaxation methods described in this article, but still don’t feel any noticeable improvement.
Chronic insomnia is not just “poor sleep.” It is a serious medical condition that can increase the risk of other health problems — from cardiovascular disease to diabetes or depression.
Where to begin your journey toward better sleep?
The first and most logical step is a visit to your family doctor. They will assess your overall health, rule out possible physical causes (such as thyroid disorders or sleep apnea), and, if needed, refer you to the right specialist.
Your family doctor may recommend consulting:
- A psychotherapist or psychologist. Especially if you suspect that stress, anxiety, or depression may be contributing to your insomnia.
- A sleep specialist (somnologist). This is an expert in sleep disorders who can perform comprehensive sleep studies and identify the exact cause of the problem.
Cognitive Behavioral Therapy for Insomnia (CBT-I)
One of the most effective, science-backed, and medication-free treatments for chronic insomnia is Cognitive Behavioral Therapy for Insomnia (CBT-I). This is a specialized form of psychotherapy that helps change thought patterns and behaviors that interfere with sleep.
Instead of simply suppressing symptoms with medication, CBT-I addresses the root of the problem. During therapy, you learn to identify and change anxiety-provoking thoughts (for example: “If I don’t fall asleep now, tomorrow will be a disaster!”). Behavioral strategies are also used, such as limiting time in bed or applying the strict “20-minute rule,” both of which help restore a healthy association between bed and sleep.
Don’t settle for poor sleep. Professional support can be the key to peaceful nights and much more energetic days.
Frequently asked questions about insomnia and sleep
Even when it seems like we’ve tried everything, questions still spin in our minds. What if…? Does this apply to me? It’s completely natural. In this section, we’ll answer the most common questions people with sleep issues ask — and hopefully clear some of your doubts as well.
Are sleeping pills a good solution?
Sometimes — during extremely difficult periods, such as high stress at work or the loss of a loved one — doctor-prescribed sleeping pills can be a temporary help. Emphasis on temporary. They are definitely not a long-term solution for insomnia.
With prolonged use, the risk of dependence increases, and the effect weakens over time. Today, specialists consistently prioritize non-medication approaches. One of the most effective is Cognitive Behavioral Therapy for Insomnia (CBT-I), which helps change sleep-disrupting habits and thought patterns.
Golden rule: never, ever start taking sleeping pills on your own. For any medication, you must always consult your doctor. Only they can assess your condition, choose the right treatment, and warn you about potential risks.
What to do when you wake up in the middle of the night?
Your eyes suddenly open — and the alarm is still hours away. This is one of the most frustrating forms of insomnia. The most important thing is not to panic. Don’t look at the clock, and definitely don’t start calculating how many hours of sleep are left. That will only feed the anxiety spiral and make falling asleep even harder.
If sleep doesn’t return within about 15–20 minutes, simply get out of bed. Leave the bedroom and go to another room with dim, warm lighting.
- Do something calming. Read a book (nothing intense!), listen to soft instrumental music, or just sit quietly.
- No screens. Your phone, computer, or TV are the worst enemies. Blue light signals your brain: “Time to wake up!”
- Return to bed only when you feel sleepy again. This helps restore the correct association: the bed is meant for sleeping, not anxious tossing and turning.
Will a short daytime nap make up for a bad night?
There is no single right answer — it depends on your situation. If insomnia affects you only occasionally, a short nap of about 20–30 minutes in the early afternoon can refresh you and restore your energy.
But if you struggle with chronic insomnia, most sleep specialists recommend avoiding daytime naps. Why? Because napping reduces the natural “sleep pressure” — your body’s biological need to sleep in the evening. This can make falling asleep at night even harder. Even if the day feels long, it’s better to push through until evening. This increases natural tiredness and leads to deeper, higher-quality sleep at night.
Your sleep quality is directly influenced by the environment in which you rest. The Rustilė team believes that handcrafted bedding made from natural cotton can transform your bed into a true oasis of calm. Discover the comfort that helps you fall into deep, restorative sleep faster. Visit our shop at https://rustile.ee and choose your dream bedding.
