What Can I Do? Especially if the problem has lasted for more than a few days, strongly consider seeking the advice of a mental health professional. Alcohol, tobacco, and caffeine can also negatively affect your ability to fall asleep or achieve quality sleep. If you abuse these or any other stimulants and are unable to stop on your own, seek professional help. Exercise several hours before sleep and finding time to unwind in the moments before you sleep have both shown to improve the quantity and quality of sleep.