Too Tired to Sleep? Easy Tips for a Better Night’s Rest

Eda Gorbis, PhD, LMFT

Dr. Eda Gorbis, PhD, LMFT is the Founder and Executive Director of the Westwood Institute for Anxiety Disorders in Los Angeles, California and a Clinical Assistant Professor (V) at the USC Keck School of Medicine. The Westwood Institute is often called an intensive center of 'last resort' for Obsessive-Compulsive Disorder (OCD), Body Dysmorphic Disorder (BDD), and other anxiety disorders. By integrating treatment methods with a multidisciplinary team of experts, Dr. Gorbis has brought hundreds of people with prior treatment failures to normal functioning. Her expertise was prominently featured on programs, such as "20/20," "60 Minutes," and "MTV's True Life.” She has given over 170 conference presentations on topics related to her intensive treatment of OCD, BDD, and anxiety disorders around the world.

Westwood Institute for Anxiety Disorders

Alexander Gorbis, MA

Alexander Gorbis obtained his master’s degree in Clinical Psychology with an emphasis in Marriage and Family Therapy from Pepperdine University and is a BBS registered Associate Marriage and Family Therapist (AMFT 123454). He received his Bachelor of Arts in Psychology and Economics from the University of California, Davis. As a student, he volunteered at Sandy Segal Youth Health Center providing mental health services to youth and teens suffering from anxiety, depression, and grief. Concurrently Alex worked with adults (18-55) with neurodevelopmental disabilities such as Autism Spectrum Disorder, Cerebral Palsy, etc for three years. His main role as an independent living skills (ILS) instructor, was assisting clients in learning domains such as safety, nutrition, social & communication skills, housekeeping, community access and money management. Since graduating Pepperdine, Alex is working at the Westwood Institute for Anxiety Disorders, attaining hours for licensure and gaining clinical experience with highly comorbid and extreme cases of OCD and related anxiety disorders. As an associate therapist his responsibilities are administering supervised assessments to new patients, provide support in developing and executing exposures with patients, and assigning daily homework while maintaining a high standard of care. Alex has developed a passion for working the OCD and related anxiety disorders population. As of January 2022, Alex began studying toward his doctoral degree (Psy.D.) at The Chicago School for Professional Psychology with an expected completion in three years. Alex’s clinical services at the Westwood Institute for Anxiety Disorders are provided under the license and supervision of Dr. David Kronemyer (PSY29946) and Dr. Mark Winitsky (LMFT 47563).

Learn more about Alex

Jasmine Quach

Jasmine Quach recently graduated from UCLA with a degree in Psychobiology. She currently works as a clinic coordinator for the Westwood Institute for Anxiety Disorders and as a research assistant in the Izquierdo Lab, where she supports research on the neural mechanisms of decision-making and emotion. Jasmine is passionate about mental health advocacy and plans to pursue a PsyD in neuropsychology.

September 2, 2025

Too Tired to Sleep? Easy Tips for a Better Night’s Rest

a woman sitting up in bed with her hands on her face unable to sleep

Authored by: Eda Gorbis, PhD, LMFT, Alexander Gorbis, MA, and Jasmine Quach

Have you ever felt really tired, but your brain just won’t turn off? You’re not alone. Even when your body wants to sleep, certain things, like stress, screen time, or your daily habits, can get in the way. Sleep helps your body rest and your brain feel better. But if just one thing is off, it can throw your sleep out of balance. The good news? A few small changes can lead to better sleep over time.

The Sleep-Mental Health Connection

When you don’t sleep well, it’s harder to handle stress, anxiety, or depression. And those same feelings can also keep you awake. It’s a tough cycle. But don’t worry, there are ways to break it. Start by building small, healthy habits every day. They can help you sleep better and feel better.

What Is Sleep Hygiene?

Sleep hygiene means having good habits that help your brain know when it’s time to sleep.
Bad habits, like staying up late, using your phone in bed, or drinking caffeine, can confuse your body and make it harder to fall asleep.

Easy Tips for Better Sleep (Backed by Science)

Stick to a routine: Go to bed and wake up at the same time, even on weekends.
Keep your bed for sleeping: No phones or homework in bed.
Cut back on caffeine and alcohol: Especially after 2 p.m.
Relax before bed: Take a bath, stretch, or read a book.
Avoid naps after 2 p.m.: They can make it harder to fall asleep.
Move your body: Exercise during the day, but not right before bed.
Make your room sleep-friendly: Keep it dark, cool, and quiet.
Try tools like earplugs or sleep masks: These can block out noise or light.

Still Can’t Sleep? Try These Tools

Try “reverse psychology”: Tell yourself to stay awake. It takes the pressure off and helps you relax.
Write it out: Before bed, jot down your worries or tomorrow’s to-do list. This clears your mind.

Why This Matters

Life is stressful, especially with phones, school, and work all blending together.

Poor sleep can affect your mood, memory, and health. If you already deal with stress, anxiety, or other mental health issues, getting good sleep is even more important.

Small Habits, Big Impact

You have enough to worry about, school, work, life. Don’t let poor sleep add to the list.
Making a few small changes to your bedtime routine can help your body rest and your brain recharge. You don’t have to give up your phone completely, just use it in a smarter way before bed.

Engagement Questions:

What bedtime habit helps you relax the most?
Have you ever tried writing down your thoughts before bed?
What makes it hardest for you to fall asleep at night?

ADAA Resources

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