Can’t Fall Asleep? These 4 Habits Might Be the Missing Link

We’ve all been there. You’re exhausted, lying in bed, desperate to drift off… but your mind has other plans. Thoughts are racing, your to-do list won’t stop replaying, and before you know it, you’re calculating how little sleep you’ll get if you fall asleep right now.

If this sounds familiar, know this: you’re not alone, and you’re not broken.

Struggling to fall asleep is incredibly common, especially for high-achieving individuals whose minds rarely get a chance to truly shut off. While it’s normal, it’s not something you have to live with. In fact, persistent difficulty falling asleep is more than just an inconvenience; it’s a problem with very real consequences and, thankfully, clear solutions.

Why Trouble Falling Asleep is a Problem

Poor sleep, especially difficulty falling asleep, impacts far more than your energy the next day. Over time, it affects:

• Cognitive function (focus, memory, decision-making)
  
  
• Emotional resilience (mood stability, patience, stress tolerance)
  
  
• Physical health (immune function, metabolic health, hormonal balance)
  
  
• Body composition (poor sleep disrupts hunger hormones and recovery)
  
  

It becomes a vicious cycle: the more you struggle, the more anxious you become about sleep itself. And the more anxious you are, the harder it is to sleep.

The Benefits of Fixing It

When you finally master the ability to fall asleep with ease, everything changes:

• You wake up feeling refreshed and clear-headed.
  
  
• Your energy, patience, and productivity improve.
  
  
• Your metabolism, hormones, and recovery work with you, not against you.
  
  
• Your body composition and training results improve.
  
  
• You break free from the frustration of feeling like sleep is “out of your control.”
  
  

Good sleep is a skill, and it can be trained.

4 Science-Backed Strategies to Fall Asleep Faster

1. Lower Your Core Body Temperature Before Bed

Sleep onset is strongly tied to a natural drop in body temperature. You can support this process by taking a warm shower or bath 60-90 minutes before bed. This sounds counterintuitive, but science shows that the drop in temperature after the bath signals to the body that it’s time to wind down. Studies show this simple habit can reduce the time it takes to fall asleep by up to 10 minutes.

2. Limit Light Exposure, Especially Blue Light

Light, particularly blue light from screens, signals to your brain that it’s daytime, suppressing melatonin production (the hormone that helps you fall asleep). Research shows that even small amounts of light can delay sleep onset. Aim to:

• Dim lights 1-2 hours before bed: We recommend putting salt lamps or manual light dimmers around your house to support the reduction of bright lights and enter a state of calming before bed.
  
  
• Use “night mode” on screens: This can be done on most phones and computers, and simple directions on how to enable this feature can be found online.
  
  
• Consider blue-light blocking glasses in the evening: If you can’t reduce light through salt lamps, dimming options, or night mode in your screens, blue blockers can be a great alternative to avoid blue light getting into the retina. They are inexpensive and can easily be ordered online.
  
  

3. Create a “Mind Dump” Ritual

Often, it’s not the day’s exhaustion that keeps us awake; it’s the mental load we carry. Studies show that writing down your thoughts, to-dos, and worries before bed can offload mental clutter and decrease the time it takes to fall asleep. Spend 5-10 minutes writing a quick list of anything on your mind. The act of writing signals to the brain that it can let go.

4. Support Sleep Through Nutrition

Your nutrition throughout the day, and especially before bed, plays a key role in how quickly you fall asleep. Blood sugar stability is crucial: spikes or crashes can disrupt your body’s ability to settle down.

• Focus on balanced meals with protein, fiber, and healthy fats throughout the day to keep blood sugar stable.
  
  
• Avoid high-sugar, high-carb meals right before bed, which can lead to blood sugar crashes and nighttime wake-ups.
  
  
• Consider a small, protein-rich snack in the evening (such as Greek yogurt, cottage cheese, or a collagen + magnesium drink) to support stable blood sugar through the night.
  
  
• Ensure adequate intake of nutrients like magnesium, B6, zinc, and tryptophan, which help produce calming neurotransmitters like serotonin and melatonin.
  
  

Final Thought

If you’re lying awake at night feeling frustrated, know this: sleep is not just luck or genetics, it’s a trainable skill. Your brain and body are capable of learning new patterns, and with small, consistent changes, better sleep is within your reach.

The benefits of fixing it? Better energy. Sharper focus. Stronger health. And the quiet satisfaction of no longer dreading bedtime.

If sleep is something you’re struggling with, this is exactly the kind of problem we solve at Central Athlete. When we look at optimizing your health, training, nutrition, and recovery, sleep is non-negotiable.

Ready to Feel Like Yourself Again?

Schedule Your Free Strategy Session Today: Better sleep starts with taking action. Let’s get started.

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