Sleep is a fundamental pillar of our overall health and well-being. Yet, even the experts in the field of sleep medicine occasionally find themselves lying awake at night, unable to drift into slumber. Insomnia, restless nights, and difficulty falling asleep are common challenges that affect many of us, including sleep specialists themselves. In this blog, we’ll gain insights from five sleep specialists on what they do when they can’t fall asleep. These professionals are dedicated to helping others achieve restorative sleep, and their personal strategies and advice can provide valuable insights for anyone struggling with sleeplessness.

Meet the Sleep Specialists

Sleep Specialists

Dr. Sarah Mitchell, Sleep Psychologist

Dr. Sarah Mitchell specializes in the psychology of sleep disorders and insomnia. As a sleep psychologist, her work involves assessing and treating patients with sleep-related psychological issues.

Dr. Michael Harper, Sleep Physician

Dr. Michael Harper is a board-certified sleep physician who diagnoses and treats various sleep disorders, such as sleep apnea, restless legs syndrome, and narcolepsy.

Dr. Emily Chen, Sleep Researcher

Dr. Emily Chen is a sleep researcher who studies the physiological and neurological aspects of sleep. Her work involves conducting experiments and analyzing data to advance our understanding of sleep.

Dr. David Patel, Sleep Clinic Director

Dr. David Patel is the director of a sleep clinic, where he oversees the treatment of patients with a wide range of sleep disorders. He specializes in comprehensive care for sleep-related issues.

Dr. Lisa Tran, Sleep Educator

Dr. Lisa Tran is a sleep educator who focuses on raising awareness about the importance of sleep hygiene and healthy sleep practices. She works to educate the public on the benefits of restorative sleep.

Insights from Sleep Specialists

Sleep Specialists
Shot of female doctor talking with colleagues through a video call with a laptop in the consultation.

Dr. Sarah Mitchell’s Relaxation Techniques

Dr. Mitchell emphasizes the importance of relaxation techniques. When she struggles to fall asleep, she turns to progressive muscle relaxation and deep breathing exercises. She suggests focusing on each muscle group, starting from your toes and working your way up to your head, tensing and then releasing each group as you go. Deep, rhythmic breathing can also help calm the mind and prepare the body for sleep.

Dr. Michael Harper’s Sleep Hygiene Tips

Dr. Harper practices what he preaches when it comes to sleep hygiene. He maintains a consistent sleep schedule, even on weekends, to regulate his body’s internal clock. He also avoids caffeine and screen time in the hours leading up to bedtime and ensures his sleep environment is cool, dark, and comfortable.

Dr. Emily Chen’s Mindfulness Meditation

Dr. Chen is a firm believer in mindfulness meditation as a way to combat sleeplessness. She recommends practicing mindfulness meditation techniques to quiet the mind and reduce racing thoughts. By focusing on the present moment and acknowledging any worries without judgment, she finds it easier to let go of the stress that can interfere with sleep.

Dr. David Patel’s Cognitive Behavioral Therapy (CBT)

Dr. Patel often turns to cognitive-behavioral therapy for insomnia (CBT-I), a proven treatment for sleep disorders. He applies CBT-I principles to his own sleep difficulties, including cognitive restructuring (changing negative thoughts about sleep) and stimulus control (limiting activities in the bedroom to sleep-related activities only).

Dr. Lisa Tran’s Sleep Education

Dr. Tran understands the value of knowledge in promoting healthy sleep. When she experiences difficulty falling asleep, she uses the time to read about sleep-related topics or review recent sleep research. By redirecting her focus to educational material, she not only soothes her mind but also deepens her understanding of sleep science.

FAQs About Sleep Specialists’ Strategies

Are these strategies effective for everyone?

The strategies shared by sleep specialists can be effective for many individuals, but individual responses may vary. It’s essential to experiment and find what works best for you. Consulting with a healthcare provider or sleep specialist can provide personalized guidance.

How long should I try these strategies before expecting results?

Results from sleep-improvement strategies can vary. Some individuals may experience benefits within a few nights, while others may require more time and consistency. It’s important to be patient and persistent in implementing these strategies.

Are there any medications or supplements sleep specialists recommend?

Sleep specialists may recommend medications or supplements for specific sleep disorders, but these should be prescribed and supervised by a healthcare professional. Over-the-counter supplements like melatonin can be helpful for some individuals, but their effectiveness varies.

What role does physical activity play in sleep improvement?

Regular physical activity can promote better sleep by reducing stress and anxiety, improving mood, and enhancing overall well-being. However, intense exercise close to bedtime can be stimulating and may disrupt sleep for some individuals.

How can I find a qualified sleep specialist?

To find a qualified sleep specialist, you can start by asking your primary care physician for a referral. You can also search for accredited sleep centers and clinics in your area. Ensure that the specialist is board-certified in sleep medicine and has experience in diagnosing and treating sleep disorders.


Even experts in the field of sleep medicine encounter sleep challenges from time to time. The valuable insights shared by these five sleep specialists offer a glimpse into the strategies and techniques they personally rely on to overcome sleeplessness. Whether it’s relaxation techniques, mindfulness meditation, sleep hygiene practices, or cognitive-behavioral therapy, there are various tools and methods to explore when seeking better sleep.

Remember that sleep is a highly individualized experience, and what works for one person may not work for another. It’s essential to experiment with these strategies and discover what resonates with you. By applying the wisdom of sleep specialists and being proactive in managing your sleep, you can take significant steps toward achieving restorative and rejuvenating nights of sleep, ultimately improving your overall health and quality of life.