'Why Can't I Sleep'—Why You're Not Sleeping and How to Get More Rest

If you regularly have a tough time falling or staying asleep, chances are the cause is either something you’re doing (like drinking coffee late in the day) or something you’re not doing (like getting rid of the stress that keeps you awake).

Fortunately, there are a number of steps you can take to turn things around.

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Reasons Why You Can't Sleep (or Stay Asleep)

When you say, "I can't sleep," it might mean that you are unable to fall asleep, but it can also mean that you struggle to stay asleep.

There are many different factors that might be contributing to trouble with sleep. For example, lifestyle choices, sleep habits, stress, and medical conditions can all play a role.

You Drink Alcohol Before Bed

A single glass of alcohol before bedtime may not interfere with your ability to fall asleep, but indulge in much more and sleep can become impaired. This is because alcohol interferes with the sleep cycle, especially the REM sleep that includes dreaming.

You may not realize this since the initial effect of drinking alcohol is relaxation. This can help you drop off to sleep quickly after imbibing. But your rest will be fragmented and unrefreshing. This effect is even more prevalent with people with high alcohol use as it often goes hand-in-hand with insomnia.

You Have Anxiety

Sleep and anxiety are closely connected. If you have trouble sleeping, your anxiety might increase, and if you have high anxiety, you may have trouble sleeping. In fact, sleep disruption can co-occur with almost all mental health conditions.

Research shows that the type of sleep disruption varies based on anxiety type. People with state anxiety (anxiety due to a current situation) typically have more trouble falling asleep. People with trait anxiety (a personality that is more anxious) often have more trouble staying asleep.

You Have Poor Sleep Habits

Sleep habits, such as staying up too late and having an irregular sleep schedule, can play a part in poor sleep. Napping later in the day can lead to trouble sleeping as well.

Along with trouble falling or staying asleep, poor sleep habits can also negatively affect mental health. Studies have connected poor sleep hygiene with poorer mental well-being.

You Share Your Bed With Others or Pets

Sharing your bed, whether with a human or four-legged friend, greatly reduces sleep quality—especially if your partner snores, crowds you, hogs the covers, or otherwise makes you uncomfortable.

You and your partner might also have different preferred sleeping conditions (such as temperature, light, and noise level).

Sharing a bed with an infant can also lead to more fragmented sleep for the parent and more night wakings for the child.

Your Bedroom Is Too Hot or Too Cold

Many sleep experts recommend keeping your bedroom at 60 to 67 degrees Fahrenheit at night. But many people like to cut energy costs by turning the thermostat down to the freezing zone during the winter and switching the AC off during the summer.

You've Had Caffeine

You know a bedtime cup of coffee is a bad idea, but did you know that the half-life of caffeine is three to five hours? That means only half the dose is eliminated during that time, leaving the remaining half to linger in your body. That’s why a late afternoon cup of joe can disrupt your sleep later that night.

You're Stressed

If "I can't sleep" is followed by "I'm so stressed," you're not alone. About 43% of American adults say that stress has kept them up at night at least once in the last month.

During the day, the activities of life tend to distract you, but once you settle yourself into bed, your mind is free to roam. For most people, it’s not the good aspects of their lives that their mind chooses to focus on, but rather, the negatives. This can keep them from getting a good night's sleep.

You're Exercising Right Before Bed

A casual around-the-block stroll with your dog in the late evening is fine (especially if it shifts your pet's wake-up time closer to your own). But research has found that a heart-pumping, sweat-dripping cardio workout within one hour of bedtime is too much.

You Have a Poor Diet

Is your typical bedtime snack a slice (or two) of pizza or a bag of chips? If so, don’t be surprised when you’re lying awake staring at your ceiling.

A large amount of fat or protein right before bedtime, or a spicy meal, can send your digestive system into overdrive, making it difficult to sleep and potentially giving you heartburn. Hunger pains can wake you up as well, as can precipitous blood sugar drops during the night.

Your Medication Might Be to Blame

Do you take any medications? If so, this may be the reason why you can't sleep. Drug-induced insomnia can be caused by a variety of prescription medications, including medicines for:

• Cardiovascular disease
• Asthma
• Psychiatric disorders
• Cancer
• Hypothyroidism
• Smoking cessation
  

Your Screen-Time Use Is Too High

Light exposure at bedtime impairs your quality of sleep, whether it’s coming from your bed partner’s reading lamp, the alarm clock display, or the street light outside your window. Light emitted from electronic devices can have the same effect, making this an issue if you like to watch television or use your smartphone right before bed.

Studies have connected longer screen times with a harder time falling asleep, shorter sleep durations, lower sleep efficiency, and worsened sleep quality.

Your Work Schedule Is Not Ideal

Working an early or late shift can disrupt your circadian rhythm, particularly if those shifts vary. Likewise, working long hours at a stressful job can cause anxiety that leaves you staring at your bedroom ceiling.

You've Been Traveling

Jet lag confuses your body and mind because it jolts you out of your usual sleep patterns. Similarly, sleeping in an unfamiliar environment can be difficult.

You Have a Mental Health Condition

Insomnia sometimes signals a mental health disorder, such as depression.

You might have difficulty falling or staying asleep, sleep too much, or sleep at times unusual for you. Additionally, certain medications prescribed for mental health (e.g., fluoxetine, venlafaxine) can have energizing effects that disrupt sleep.

What Should I Do If I Can't Sleep?

When you can't sleep, there are some important steps that you should take to figure out what's wrong and find solutions. Everyone is unique, however, so what works for you might be different than what works for someone else.

Summary

"Why can't I sleep?" It's a question that people often face if they find themselves lying awake at night or exhausted the following day. Understanding some of the common causes of poor sleep is often the first step toward addressing the problem.

The first thing to do is assess and address any lifestyle factors that might be interfering with a good night's rest. If you don't find any relief after making these changes, talk to a healthcare provider. They can help get to the bottom of your sleep difficulties and find the appropriate treatment so you can get the rest you need.

Frequently Asked Questions