When you're tossing and turning in bed for what feels like the whole night, you might find yourself asking, why? Why won't your mind relax? Why did you have coffee at dinner? Why is life so difficult and unfair? And why can't you fall asleep?
In truth, there are myriad reasons why you might not be able to sleep, from the medications you take to the temperature of your bedroom. Having answers to these questions will not only help you rest easy that night, but can help you develop better sleep habits for every night in the future.
Here are some common reasons why you might be struggling to snooze at night. Read through and see if something speaks to you — but then stop looking at your phone, because that can ruin your sleep, too.
You're jet lagged.
Coming down from a vacation in a different time zone? Your body's internal clock — including your sleep-wake cycle — might be thrown out of whack. There's no real "cure" for jet lag, but the best thing you can do to help fall asleep faster is stay hydrated, squeeze in a little light exercise, and get out in natural sunlight.
You overdid the caffeine.
Drinking caffeinated beverages can often create a vicious cycle: You wake up sleep-deprived, so you chug coffee, but then you have too much coffee, and aren't able to sleep the next night. Break the cycle by sticking to only 400 mg of caffeine or less per day (about four cups of coffee), and cut yourself off at 2 pm. Any later, and the buzz can screw with your sleep.
You can't stop scrolling your phone.
Yes, watching cooking videos on Instagram right before bed is relaxing, but staring at your phone can also interfere with your ability to fall asleep. Screens emit blue light, which inhibits melatonin production, the hormone that regulates wakefulness. If you must consume some pre-bed content, reading a physical book is your best bet.
Your mind is racing from stress.
There's really no "convenient" time to experience anxiety, but when your mind starts racing right as you're trying to drift off to sleep, it's the worst. At night, no amount of deep-breathing techniques or guided meditations will simply turn off your worries. If you find that your thoughts and anxieties keep you up most nights, it's worth it to seek out help from a healthcare provider or mental health expert, because it can be a sign of anxiety or insomnia.
You have insomnia.
Insomnia is the most common sleep disorder in the United States, according to the National Sleep Foundation. It's characterised by difficulty falling and staying asleep, and can be chronic or acute. Studies suggest that about 33% of Americans struggle with chronic insomnia, while one in four Americans deal with acute or short-term insomnia. Insomnia is also hereditary, so if poor sleep runs in your family, it could be a cue that you suffer, too.
You ate or drank a lot.
Eating foods that are high in fat and protein right before bed can keep you up. While these foods might keep you full and satisfied during the day, when your body is trying to digest them at night, it can make it harder for you to stay asleep. If you also have acid reflux, certain sleeping positions can aggravate heartburn, especially if you've eaten less than an hour before bedtime.
Additionally, if you were drinking alcohol with your big meal, that can mess with your sleep quality. Alcohol is a depressant, meaning it makes you drowsy, but it also can screw with the natural chemicals your body releases when you're sleeping. So, keep that in mind if you usually count on a nightcap to lull you to sleep.
Your room is too hot.
Sleep environment matters a lot, especially the temperature of your bedroom. "Part of your biological rhythms include a cooling of your body as you're sleeping during the night," Matthew Ebben, PhD, assistant professor in the Department of Neurology and Neuroscience at NYP/Weill Cornell Center for Sleep Medicine told Refinery29. That means, if you're too hot in bed, your body won't be able to cool down properly. In a perfect world, your bedroom should be between 60 and 67 degrees, according to the National Sleep Foundation.
You're struggling with restless leg syndrome.
Restless leg syndrome (RLS) is a neurological condition that causes an irresistible urge to move the legs, particularly at night, Andy Berkowski, MD, a clinical assistant professor of neurology and sleep medicine at the University of Michigan Department of Neurology told Refinery29. Many people experience RLS during pregnancy, because there's a direct relationship to iron levels. Sometimes, simple lifestyle changes such as exercising more and getting massages can solve RLS, but it's worth asking your doctor about it.
You're growing a human inside of you.
About 80% of pregnant people experience insomnia during pregnancy, due to the many bodily and hormonal changes that occur during gestation. Sleep disturbances can include, but aren't limited to, physical discomfort in bed, nausea, anxiety, nightmares, and frequent trips to the bathroom. If you're pregnant, it's worth it to do what you can to prioritise sleep (body pillows, anyone?), embrace naps, and talk to your doctor before taking any over-the-counter sleep aid.
Your roommate is disruptive.
Whether your "roommate" sleeps in bed with you or on the other side of the room, having other people around when you're trying to sleep can just be plain annoying. But your sleep is a basic human need, so it's important to prioritise your own rest. That might mean using a sleep mask, running a white noise machine, or wearing earplugs.
You're on medication.
Certain prescription medications make you more tired, while others — including stimulants, beta blockers, and SSRIs — make it harder for you to sleep. Talk to your doctor to see if there are common side effects you should be aware of, and see if they have suggestions for other sleep aids that may help.
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