About one in five adults experiences insomnia or significant sleep problems at any time.1 But the good news is that for most people, sleeplessness is temporary.
Here are some of the most common reasons why you can’t sleep and what you can do about it.
1. Stress and anxiety
Stress and anxiety are among the most common causes of sleep problems. People with anxiety are more likely to experience insomnia because worrying about work, finances, family, or other concerns can keep the mind from remaining active when it’s time to sleep.2
This can lead to overthinking, restlessness and frequent waking up at night.
2. Too much caffeine
Caffeine is a stimulant that can remain in your body for several hours. Coffee, tea, energy drinks, and some fizzy drinks can make it difficult to fall asleep, especially if consumed later in the day.
Studies have shown that consuming caffeine even six hours before bedtime can disrupt sleep and reduce total sleep time.3
Reducing caffeine intake in the afternoon and evening can improve sleep quality.
3. Screen time before bed
Phones, tablets and televisions emit blue light, which can interfere with the production of melatonin, the hormone that helps regulate sleep.4
Scrolling through social media or watching stimulating content can also keep your brain on alert when it should be off.
4. Depression and bad mood
Sleep problems and depression often go together. Some people with depression struggle to fall asleep, while others wake up too early and can’t get back to sleep.5
Persistent low mood, lack of interest in activities, and fatigue during the day may indicate that depression is contributing to your sleep difficulties.
5. Pain and discomfort
Chronic pain, arthritis, headaches, back pain and other physical conditions can make it difficult to find rest. You may also have to wake up at night due to pain.6
Treating the underlying cause of the discomfort can often help improve sleep.
6. Side effects of medicine
Some medicines can affect sleep.7 These include:
If you think a medicine is affecting your sleep, talk to your doctor or pharmacist before stopping treatment.
7. Sleep Apnea
Sleep apnea is a condition in which breathing repeatedly stops and starts during sleep. This can disrupt your sleep and prevent you from getting adequate rest.8
As a result, people with sleep apnea may wake up repeatedly throughout the night, even if they don’t remember doing so.
If you think you or someone you know has sleep apnea, you should see your doctor for medical evaluation and treatment.
8. Restless Legs Syndrome
Restless leg syndrome causes a feeling of discomfort in the legs and an excessive urge to move them, especially in the evening or at night.
Symptoms often get worse when lying down and make it difficult to sleep.9
9. Menopause
Hormonal changes during perimenopause and menopause can disrupt the body’s sleep-wake cycle, making it harder to get a good night’s sleep.10
Symptoms such as hot flashes, night sweats, and anxiety can make it difficult to sleep or cause frequent awakenings during the night.
As a result, sleep disturbances and insomnia are common during perimenopause and menopause.
10. Alcohol and nicotine
Although alcohol may make you feel sleepy initially, it can disrupt sleep later in the night and make you more likely to wake up.11 Meanwhile, nicotine is a stimulant that can make it harder to fall asleep and stay asleep.12
As a result, both alcohol and nicotine can reduce sleep quality and contribute to insomnia symptoms. Reducing alcohol and quitting smoking can help improve sleep quality.
11. Pregnancy
Hormonal changes, physical discomfort, frequent urination, and anxiety about the upcoming birth can all contribute to insomnia during pregnancy.13
Sleep difficulties are especially common during the first and third trimesters.
12. Irregular sleep pattern
Shift work, jet lag, and inconsistent sleep times can disrupt your body’s natural sleep-wake cycle, making it harder for you to fall asleep and wake up at the times you want.14
This can lead to difficulty falling asleep, frequent awakenings, and poor quality sleep. Going to bed and waking up at the same time each day can help restore a healthy routine.
It is common to feel tired but not able to sleep. Stress hormones like cortisol can keep your brain alert even when your body feels tired.
Anxiety, caffeine, irregular sleep patterns, and certain medical conditions can all contribute to this feeling.
It is normal to wake up sometimes in the middle of the night. However, regularly waking up at 3 a.m. may be associated with:
If you regularly wake up at 3 a.m., try not to look at the clock or use your phone, as this may make it difficult to go back to sleep.
If you can’t sleep, experts recommend:
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If you’ve been awake for more than 20 minutes, get out of bed and do something relaxing.
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Clear your mind by journaling or writing down any worries or concerns.
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Adjust the temperature of your room so it stays cool, especially during hot weather.
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Close your curtains and wear a sleep mask to keep your room dark.
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Read a book or listen to calming music or ASMR.
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Practice meditation or breathing exercises.
Although these techniques may help when you can’t sleep, creating a consistent sleep routine and learning how to fall asleep more effectively may help prevent future sleep problems.
The following strategies may help you fall asleep faster and improve overall sleep quality.
For a better night’s sleep, try:
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Go to bed at the same time every night.
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Creating a relaxing bedtime routine.
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Avoid bright lights and reduce screen time before bed.
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Use a blue light filter if you use your phone or other screens.
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Keep your bedroom cozy and cool.
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Avoid caffeine in the afternoon and evening.
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Limiting alcohol and nicotine.
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Exercise regularly during the day.
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Avoid eating heavy meals before sleeping.
Many people find that consistently improving their sleep habits over several weeks makes a noticeable difference.
Talk to a doctor if:
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Sleep problems persist for more than several weeks.
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Insomnia affects your work or daily life.
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You feel extremely tired during the day.
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You snore heavily or stop breathing while sleeping.
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Pain, anxiety, or bad mood may be contributing to poor sleep.
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Home remedies are not helping.
Further evaluation may be needed to identify the underlying cause of persistent insomnia.
There are a number of reasons why you may have trouble falling asleep, ranging from stress and caffeine to medical conditions like sleep apnea and restless leg syndrome.
Making small lifestyle changes can often improve sleep, but persistent or severe insomnia should be evaluated by a health care professional. Identifying the underlying cause is the first step toward getting better quality sleep and feeling more rested.
