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Are you lying in bed staring at the ceiling, wondering what to do when you can't sleep? You're not alone. According to the CDC, 1 in 3 adults in the United States doesn't get enough rest on a regular basis. Whether it's stress, screen time, or an irregular routine keeping you awake, this guide breaks down 21 expert-backed, science-based strategies to help you fall asleep — naturally and effectively. 💤 Why You Can’t Sleep: Common Causes of Insomnia Before jumping into what to do, it helps to understand the root causes of sleeplessness: Stress & anxiety Caffeine or alcohol intake Late-night screen exposure (blue light) Inconsistent sleep schedule Chronic insomnia or underlying health conditions Environmental factors (noise, light, temperature) Identifying the cause is the first step toward real, lasting solutions. ✅ What to Do When You Can’t Sleep: 21 Proven Remedies 1. Get Out of Bed If you’re awake for more than 20 minutes, don’t sta...

Struggling to fall asleep fast? You’re not alone. According to the CDC , 1 in 3 Americans don't get enough sleep, and insomnia affects over 70 million people in the U.S. If you’re tossing and turning at night, this guide will walk you through science-backed strategies to fall asleep fast and wake up feeling refreshed. Whether you're dealing with anxiety, screen time overload, or an inconsistent sleep schedule, there are simple and effective ways to help your body and mind relax into restful sleep. 🔍 Table of Contents Why Sleep Matters How Long Should It Take to Fall Asleep? 15 Science-Backed Ways to Fall Asleep Faster Common Sleep Mistakes to Avoid When to See a Doctor Final Thoughts 🧠 Why Sleep Matters Sleep isn’t just rest—it’s recovery for your brain and body . Quality sleep improves memory, mood, focus, metabolism, and immune function. Chronic sleep deprivation is linked to: Depression Heart disease Obesity Type 2 diabetes Weakene...