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
