You should avoid doing certain things if you can't sleep at night.

There are some things you should avoid doing when you can't sleep at night, as they can disrupt your sleep and increase insomnia. Below is a list of some things you shouldn't do when you can't sleep:

❌ Things that should not be done:

1. Staring at a mobile or laptop screen – Blue light from phones, tablets, computers, or TVs activates the brain, which reduces the secretion of melatonin (the sleep hormone).
2. Consuming caffeinated foods or drinks – Caffeine in tea, coffee, energy drinks, or chocolate is the enemy of sleep. It is best to avoid these foods after dusk.
3. Smoking or drinking alcohol – Nicotine and alcohol stimulate the nerves, which can disrupt the sleep cycle.
4. Exercise vigorously. – Heavy exercise at night can stimulate the body, which can disrupt sleep.
5. Making an important decision or taking mental stress – Doing stressful tasks late at night can lead to more worry, which can delay sleep even further.
6. Staying awake in bed for a long time – If you can't sleep, it's better to get up for a while and do some other light work instead of looking at the clock and counting the time.
7. Overeating or not eating at all – Eating excessively heavy meals at night or not eating at all can cause digestive problems, which can disrupt sleep.
8. Keep the lights on brightly. – Using too much light before bed can trick the brain into thinking it is daytime, which can delay sleep.

✅ What can be done:

• Reading books (light topics, not mysteries or thrillers)
• Do slow and deep breathing exercises.
• Meditation or gentle yoga
• Drinking warm milk
• Listening to soft music
• Keep the room dark and cool.

If you have been suffering from sleep problems for a long time, you may need to change some habits. If insomnia is chronic, it can have a serious impact on physical and mental health.

Some effective ways to reduce sleep problems

🌙 Fix your sleep routine

✅ Go to bed and wake up at the same time regularly. – Maintain a sleep routine even on holidays.
✅ Turn off your mobile and screen time 30-60 minutes before bed. – Blue light keeps the brain awake.
✅ Go to bed only to sleep. – Stop using your phone or watching TV while sitting in bed.

🥗 Change your diet

✅ Eat a light meal at night. – Heavy meals cause digestive problems, which can disrupt sleep.
✅ Avoid caffeine and alcohol. – It is better not to drink coffee, tea, or soft drinks after 5 pm.
✅ Drink warm milk or herbal tea. – It relaxes the brain.

🧘 Exercise and relaxation

✅ Exercise in the morning or afternoon. – But don't do heavy exercise at night.
✅ Do meditation or breathing exercises. – Reduces stress and makes sleep easier.
✅ Do light stretching or yoga. – This will relax the body.

🏡 Improve your sleep environment

✅ Keep the room dark and cool. – An environment that is too hot or cold can cause sleep problems.
✅ Use soft and comfortable bedding. – A hard or too soft bed can disrupt sleep.
✅ Keep quiet. – If possible, you can use light music or “white noise”.

🚨 Seek medical advice if:

❌ Your insomnia lasts for more than 3-4 weeks.
❌ Feeling tired during the day due to staying up at night.
❌ Insomnia due to depression, stress, or anxiety problems.
❌ Frequent awakenings and difficulty falling asleep.

How long has your insomnia been going on? Does it seem like there's a specific cause? 😴💤