Several factors can make it difficult to sleep, and identifying the cause of your sleep troubles can help you address the barriers preventing you from falling and staying asleep.

Some common factors include:

Caffeine or Nicotine Close to Bedtime

Caffeine, found in coffee, soda, chocolate, and certain teas, can stay in your system for up to eight hours.

Consuming caffeine later in the day can interfere with your ability to fall asleep. Similarly, nicotine, also a stimulant, can cause smokers to wake up early due to withdrawal symptoms during the night.

Drinking Alcohol Before Bed

While alcohol may initially make you feel relaxed, drinking large amounts before bed can hinder your ability to enter deep sleep stages, especially REM (rapid eye movement) sleep.

It can also disrupt normal breathing and worsen sleep disorders like sleep apnea, causing you to wake up once the alcohol’s effects wear off.

Unsupportive Sleep Environment

If your bedroom isn’t designed for good sleep, it can be hard to fall asleep.

The ideal environment includes a room temperature between 65 to 68 degrees Fahrenheit, free from noise, bright lights, and clutter.

Mental Health Disorders

Undiagnosed mental health conditions can greatly affect your sleep.

Around 40% of people with insomnia also experience mental health issues, particularly depression, anxiety, or substance use disorders.

Sleep Disorders

Sleep disorders, which affect millions of people, can be caused by medical, neurological, or mental health issues. Common sleep disorders include:

• Insomnia: Difficulty falling or staying asleep, often with early morning awakenings.
• Narcolepsy: A rare neurological condition causing excessive daytime sleepiness.
• Parasomnias: Sleep behaviors like sleepwalking, night terrors, or sleep paralysis.
• Restless Legs Syndrome (RLS): An overwhelming urge to move your legs due to discomfort, particularly at night.
• Sleep-related Breathing Disorders: Conditions like obstructive sleep apnea, which cause snoring or gasping and disrupt breathing during sleep.

Medical Conditions

Chronic health conditions can worsen or develop during sleep, disturbing your sleep cycle. These include:

• Benign prostatic hypertrophy (BPH)
• Breathing disorders
• Chronic fatigue syndrome
• Fibromyalgia
• Gastroesophageal reflux disease (GERD)
• Heart conditions
• Hormonal changes due to menstruation, pregnancy, or menopause
• Pain

Medications

Certain medications can interfere with sleep, making it harder to fall asleep, causing you to wake up during the night, or disrupting your sleep altogether.

Common medications that may impact sleep include:

• Cold and allergy medications containing antihistamines
• Inhalers or oral medications for asthma or chronic bronchitis
• Nasal decongestants
• Pain relievers with caffeine
• Medications containing aspirin

Chronic stress or anxiety can lead to restless nights and various sleep problems.

Stress triggers the body’s fight-or-flight response, activating the central nervous system (CNS) in preparation for a perceived threat.

Read Also: 4 Things To Do After A Sleepless Night

However, this heightened state of alertness can persist long after the stressor is gone, making it challenging to both fall asleep and stay asleep.

To ease stress before bedtime, consider trying these relaxation methods:

Gentle Breathing

Calming, slow breathing techniques can help counteract the stress response that disrupts sleep.

Deep breathing fosters relaxation and helps your body prepare for a restful night’s sleep. Studies show these techniques are particularly useful in managing insomnia.

Gentle breathing generally involves taking slower breaths, around four to 10 breaths per minute, which is slower than the usual rate of 10 to 20 breaths per minute. Here’s a deep breathing method to try:

• Start by breathing normally, paying attention to each breath.
• Gradually slow and deepen your breathing, extending both the inhalation and exhalation.
• Focus on breathing from your diaphragm, allowing your abdomen to rise and fall.
• Place your hands on your chest, ribs, and abdomen to feel your breath move through your body.
• Keep your attention on each breath as you breathe deeply and slowly.
• With every exhale, imagine releasing your tension and stress.

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) involves tensing and relaxing different muscle groups in a specific order.

This technique, combined with deep breathing, helps calm your body and mind. To practice PMR:

• Lie down comfortably and relax.
• Start at your feet. Inhale and tense your foot muscles, holding the tension for 4 to 10 seconds.
• As you exhale, release the tension and relax for 10 to 20 seconds.
• Move upwards, working through each muscle group—feet to head or head to feet.
• Continue tensing and relaxing muscle groups until you reach your head.
• To finish, count backward from five to one to bring yourself back to full alertness.

Maintain a Regular Sleep Schedule

Sticking to a consistent sleep routine can greatly improve your sleep quality.

Disruptions like shift work or jet lag can throw off your body’s natural circadian rhythm, making it harder to fall asleep.

Here are some tips to help keep a healthy sleep schedule:

• Go to bed and wake up at the same time every day, even on weekends, to support your circadian rhythm.
• Set reminders to stay on track with your sleep schedule.
• Create a calming bedtime routine that signals to your body that it’s time to relax—such as reading, enjoying a warm bath, or listening to calming music.
• Avoid activities that increase your heart rate in the two hours before bed.
• Set a curfew for electronics, turning off phones, laptops, and TVs at least one to two hours before sleep. This reduces exposure to blue light, which can interfere with melatonin production, the hormone that helps regulate sleep.
• If you enjoy reading before bed, choose printed materials over digital screens to avoid blue light exposure.
• Avoid naps in the afternoon, as they can interfere with falling asleep at night and maintaining a consistent sleep routine.

Approximately 90% of people in the United States consume too much salt, which is the main source of sodium for the body.

While the effects may not be immediately noticeable, long-term excessive salt intake can lead to health problems, such as hypertension (high blood pressure), which affects half of the adult population in the U.S.

Certain symptoms may indicate high sodium levels, including persistent thirst, fatigue, headaches, heart palpitations, and swelling.

Reducing your salt intake—particularly from processed foods high in sodium—can help manage blood pressure and lower the risk of heart disease and other related health issues.

Thirst and Dehydration

Sodium plays a key role in regulating fluid balance within and outside of cells.

Excessive salt intake without sufficient fluid intake can lead to dehydration, as it draws water from cells.

Signs of dehydration include increased thirst, dry mouth, dry skin, and sunken eyes.

Headaches

High sodium levels can contribute to headaches, often due to dehydration.

These headaches are usually dull and constricting, accompanied by dizziness, irritability, and brain fog.

In severe cases of high blood pressure, a hypertensive crisis can trigger a sudden, intense headache, along with vomiting, chest pain, and seizures.

Cutting back on sodium may also help reduce chronic headaches in people with hypertension.

Fatigue

When sodium levels are too high, fatigue and weakness are common, especially in cases of hypernatremia (elevated sodium levels in the blood).

This condition can lead to brain swelling, also known as cerebral edema, causing fatigue and muscle weakness.

While dehydration is often the cause of hypernatremia, it’s typically not caused by sodium intake alone.

Heart Palpitations

As an electrolyte, sodium is essential for muscle contractions and heartbeats.

Excessive sodium can disrupt the balance between sodium and calcium in the blood, leading to irregular heartbeats, or palpitations.

Though these palpitations are often harmless, frequent or severe instances may result in dizziness, chest pain, cold sweats, or even fainting.

Bloating and Swelling

A high-sodium diet can lead to fluid retention, causing bloating and swelling.

This may result in puffiness, particularly around the eyes.

In individuals with severe heart, liver, or kidney conditions, fluid retention can cause peripheral edema (fluid buildup in the legs, ankles, and feet).

Excessive sodium can also cause gastrointestinal bloating and gas.

Weight Gain

Fluid retention caused by excessive salt intake may lead to temporary weight gain.

A study showed that increasing sodium intake by just 1 gram per day raised the risk of obesity.

The exact connection between increased sodium and fat accumulation requires more research.

High Blood Pressure

High sodium intake causes the body to retain more fluid, which increases blood volume and raises blood pressure, potentially resulting in hypertension.

The World Health Organization associates sodium consumption above 5 grams per day with an increased risk of hypertension and cardiovascular issues.

Reducing sodium intake can significantly lower blood pressure and reduce the risk of heart disease within weeks.

Digestive Problems

In addition to bloating and weight gain, high sodium levels can cause nausea, upset stomach, and diarrhea due to fluid overload in the digestive system.

Excess sodium can also disrupt the gut microbiome, impairing nutrient absorption and leading to bloating, cramping, and gas.

Sleep Disturbances

Excess sodium can disrupt sleep by contributing to fluid retention and high blood pressure.

As you lie down, fluid from the legs may move to the upper airways, increasing the risk of obstructive sleep apnea.

High blood pressure may also cause chest pain and headaches, further interfering with sleep.

Some studies suggest that too much sodium can disrupt the production of norepinephrine, a hormone that helps regulate sleep-wake cycles, leading to fragmented sleep.

Snoring can quietly accompany your sleep, often unnoticed until it disrupts your partner’s rest or causes other disturbances.

If you’re sleeping alone, it may go unnoticed for years.

However, if you do snore, it’s important to recognize any symptoms or underlying conditions that could be linked to it, know which treatments work best, and determine when to seek medical advice.

Symptoms Associated with Snoring

Snoring happens when the tissues in your upper airway vibrate as air flows through your nose and throat, creating sound.

While snoring is often harmless, it can become louder if the airway narrows or collapses during sleep.

If the airway becomes obstructed, leading to a drop in blood oxygen levels and disrupted sleep, it may result in sleep apnea. Snoring and sleep apnea often occur together.

Mild or occasional snoring might not be a significant issue, but it can cause discomfort like dry mouth or become worse with nasal congestion from colds or allergies.

Factors such as sleep position (back sleeping being the worst), alcohol intake, and aging (which weakens muscle tone) can also contribute to snoring.

For women, menopause can increase both the frequency and severity of snoring.

If snoring evolves into sleep apnea, it may be associated with more serious issues such as daytime fatigue, frequent nighttime urination, teeth grinding, and other symptoms.

Sleep apnea can also raise the risk of conditions like high blood pressure, diabetes, heart disease, and stroke.

For children, chronic snoring is not normal and should be evaluated by a healthcare professional.

Treatment Options for Snoring

There are various treatment options for snoring, ranging from home remedies to medical interventions. Here are some solutions to consider:

1. Quit Smoking
   Smoking irritates and inflames the airways, making snoring worse. Quitting can reduce airway swelling and improve overall health. Consult with a healthcare provider for methods to quit, such as counseling or medications.
2. Sleep on Your Side
   Sleeping on your back can worsen snoring. Try sleeping on your side, and consider positional therapy aids like sewing a tennis ball into your shirt or using devices like Night Shift or Zzoma.
3. Limit Alcohol Consumption
   Alcohol relaxes throat muscles, which can increase snoring and the risk of sleep apnea. Avoid alcohol for several hours before bedtime.
4. Use Nasal Saline Sprays or Rinses
   Clearing nasal congestion with saline sprays or rinses (like a neti pot) can help improve airflow and reduce snoring by clearing out allergens and moisture.
5. Try Nasal Strips
   Over-the-counter Breathe Right strips can open nasal passages and reduce snoring by lifting the nasal bridge, though they may not be comfortable for everyone.
6. Consider Theravent Snore Therapy
   These adhesive strips create pressure in the nostrils to stabilize the airway and reduce snoring. However, they may not always work consistently, and air can escape if the mouth opens during sleep.
7. Lose Weight
   Excess weight, particularly around the neck, can restrict the airway and contribute to both snoring and sleep apnea. Losing weight may improve both conditions.
8. Treat Allergies
   Allergies can worsen snoring due to nasal congestion. Using steroid nasal sprays (like Flonase or Nasacort) or oral antihistamines (like Allegra or Zyrtec) can help relieve symptoms and reduce snoring.
9. Elevate the Head of Your Bed
   Raising the head of your bed by about 30 degrees can help prevent the airway from collapsing during sleep. You can use an adjustable bed or simply prop your head with pillows or a wedge.
10. Avoid Chinstraps
    Chinstraps are designed to keep the mouth closed, but they can interfere with breathing if you need to breathe through your mouth. These products are generally not recommended.
11. Practice Tongue Exercises
    Myofunctional therapy strengthens airway muscles, potentially reducing snoring and sleep apnea severity. However, it requires consistent practice, often up to 45 minutes per day, which can be challenging for many people.
12. Use Oral Appliances
    Oral devices, like mouthguards, can shift the lower jaw forward to open the airway. These are available over-the-counter or can be custom-made by a dentist, though custom versions can be costly.
13. CPAP for Sleep Apnea
    For those with both snoring and sleep apnea, a continuous positive airway pressure (CPAP) machine is very effective. It provides a steady flow of air to keep the airway open and prevent snoring and airway collapse.
14. Surgical Options
    In some cases, surgery may be necessary, such as removing tissue from the uvula or soft palate (UPPP) or implanting stabilizing devices. These treatments are only effective for some individuals. Other options may include nasal surgeries or tonsillectomies for children.

When to See a Doctor

If snoring is disrupting your sleep, or if you experience symptoms such as excessive daytime sleepiness, frequent awakenings, or difficulty breathing at night, it’s important to consult a doctor or sleep specialist.

They can assess whether your snoring indicates a more serious condition, like sleep apnea, and guide you toward the right treatment options.

Addressing the root causes of snoring can improve your sleep quality and overall health, benefiting both you and those around you.

Regardless of the reason behind your sleep issues, one night of poor sleep can drastically impair your ability to function the following day.

To help counteract the effects of a sleepless night and make it through the day, try these strategies:

1. Eat Nutritious Meals
   When you’re lacking sleep, your body often craves high-calorie foods as a way to stay alert. This hunger is a natural response aimed at providing the energy needed to remain awake. It could explain the link between sleep deprivation and weight gain. While sugary snacks can give a quick boost, they tend to cause an energy slump later. Instead, opt for healthier choices like whole grains, vegetables, fruits, and foods rich in omega-3 fatty acids to maintain steady energy and combat fatigue.
2. Use Caffeine Carefully
   Caffeine won’t replace a good night’s sleep, but it can help lift your energy, reduce tiredness, and improve your mood. Research suggests caffeine can keep you alert for basic tasks, but it doesn’t prevent errors that might lead to accidents or medical mistakes. While moderate caffeine intake (around 400 milligrams or 4-5 cups of coffee) is generally safe, some people may metabolize it differently or experience side effects like anxiety or a racing heart, which could disrupt their sleep further.
3. Stay Active
   Exercise can boost cognitive functions like memory, learning, and focus. It promotes better circulation and oxygen flow to your brain, helping you feel more energized. Just 30 minutes of physical activity can reduce fatigue, enhance mental clarity, and increase serotonin, which helps improve mood. Even light exercise can have a big impact on how you feel throughout the day.
4. Take Power Naps
   Short naps of 10 to 20 minutes, known as power naps, can help recharge your energy. Avoid naps that are too short (such as 5 minutes) or too long (over 30 minutes), as these can leave you feeling groggy and affect your nighttime sleep. Though power naps aren’t a replacement for a full night’s rest, they offer benefits like stress relief, improved health, and better focus. If you’re sleep-deprived, a quick nap during the day can help you stay alert and productive.

If you’re regularly getting just four to five hours of sleep per night (or even less), it could be due to factors like stress, too much caffeine, or an uncomfortable sleep setting.

If this pattern persists, it may point to a sleep disorder such as insomnia, narcolepsy, or sleep apnea.

Over time, this can result in symptoms of sleep deprivation, including sleepiness, forgetfulness, and irritability.

If you’re consistently getting less than five hours of sleep without showing signs of sleep deprivation, it could be due to a condition called Short Sleep Syndrome (SSS), which is caused by a rare genetic mutation.

Sleep Deprivation

Sleep deprivation, or insufficient sleep, happens when you don’t get enough quality rest to support your health, alertness, or performance.

The National Sleep Foundation advises 7-8 hours of sleep for adults, 8-10 hours for teenagers, and 9-11 hours for children of school age.

Sleep deprivation can be short-term, lasting a night or two, and usually resolves after a few nights of rest.

But when it becomes chronic, it can severely impact your ability to function, leading to symptoms like:

• Clumsiness
• Depression
• Difficulty learning
• Drowsiness
• Fatigue
• Forgetfulness
• Craving carbohydrates
• Irritability
• Reduced interest in sex
• Lack of motivation
• Mood swings
• Trouble concentrating
• Weight gain

Common causes of sleep deprivation include:

• Intrinsic sleep disorders: Conditions like insomnia, narcolepsy, sleep apnea, or restless leg syndrome.
• Extrinsic sleep disorders: Factors like food allergies, alcohol-related insomnia, or poor sleep habits.
• Circadian rhythm disorders: Issues such as jet lag or shift work syndrome.
• Parasomnias: Disorders like sleepwalking or REM sleep behavior disorder.

Is Sleeping 4-5 Hours a Night OK?

Not everyone who sleeps less than the recommended amount has a sleep disorder or experiences sleep deprivation symptoms.

However, a 2022 study in PLoS One found that adults over 50 who slept less than five hours per night had a 30% higher risk of chronic diseases compared to those who slept seven hours.

This risk rose with age, reaching 32% at age 60 and 40% at age 70. These conditions include:

• Diabetes
• Cancer
• Coronary artery disease
• Stroke
• Heart failure
• COPD (chronic obstructive pulmonary disease)
• Chronic kidney disease
• Liver disease
• Depression
• Dementia
• Mental disorders
• Parkinson’s disease
• Arthritis

Short Sleep Syndrome (SSS)

Unlike sleep deprivation, people with Short Sleep Syndrome (SSS) need less than six hours of sleep per night and still function well without experiencing sleep deprivation symptoms.

Those with SSS perform well at work or school and don’t feel the need to “catch up” on sleep over the weekends.

While the exact cause of SSS is not fully understood, genetics is thought to play a significant role.

A 2019 study in Neuron found that people with SSS often carry a rare mutation in the ADRB1 gene, which is associated with shorter sleep cycles and higher levels of β1-adrenergic receptors.

These receptors help manage the body’s functions during the sleep-wake cycle. In individuals with the ADRB1 mutation, this cycle is “reprogrammed” to complete necessary biological and hormonal processes within a shorter time frame.

Further research is required to fully understand this phenomenon.

Other Causes of Short Sleep

Several factors can make it hard to get enough rest, often due to habits that disrupt sleep. Common causes include:

• Stress and anxiety
• Excessive caffeine or alcohol before bed
• Intense exercise close to bedtime
• Late-night eating
• Uncomfortable bedroom temperature
• Noisy or bright environments
• Irregular sleep schedules
• Exposure to electronics or LED light before bed