Why Can't I Fall Asleep?

The cause of short-term sleep issues can vary greatly from one person to the next, since they’re usually driven by at least one or more underlying variables. So, if you want to drift peacefully off to sleep, it’s recommended to first focus on finding the source of your sleep troubles. Below are some common causes of difficulty sleeping to help you pinpoint what might be keeping you awake.

Problems within your sleeping environment can pose some serious challenges when it comes time to hit the sack. These sleep disruptors often include bright lights, an uncomfortable mattress, or ambient noise. A restless sleeping partner, noisy pet, or room that is too cold or too warm may also be to blame. While not everything in your sleeping space is always within your control, it’s helpful to scan the room to see what potential impediments to sleep might be at play and adjust what you can.

Difficulty sleeping is more common in people experiencing high levels of stress. Although stress is a normal (and largely unavoidable) part of life, it’s important to manage it in healthy ways so that it doesn’t affect your ability to drift off to sleep at night. A relaxing nighttime routine is one strategy to help you wind down at the end of the day. Try transforming your bedroom into a serene sanctuary, with soothing music, dim lighting, and an evening meditation.

Unhealthy lifestyle habits can also impact sleep, such as staying up too late or consuming caffeine, alcohol, large meals, or sugary foods too close to bedtime. Irregular sleep schedules may also interfere with catching some Zzzs, especially for night shift workers who often need to sleep during the day. Focusing on healthy lifestyle habits, such as a regular sleep schedule and plenty of exercise, has been shown to be an effective way to naturally improve sleep quality.

Individuals experiencing mental health challenges, such as anxiety and depression, are also more likely to struggle with falling (and staying) asleep. However, since the dynamics between mental health and sleep difficulties can be complex, it’s crucial to speak with your healthcare provider if you suspect a mental health concern may be causing your sleep problems (or vice versa). They’ll be able to provide you with the best individualized treatment options.

During certain stages of life, trouble falling asleep and getting back to sleep can become more common. Sleep issues are more prevalent in adults over the age of 60 due to changes caused by the natural aging process. Older folks may also find it increasingly difficult to fall asleep as a result of age-related medical conditions or sleep-disrupting medications.

In addition, a shift in circadian rhythm during puberty (known as "sleep phase delay") can cause sleep problems in many teenagers as well. This internal clock disruption is often also influenced by busy social lives, hectic schedules, and the pressure to perform at school.

Research shows that women have a 40% higher likelihood of experiencing sleep issues than men.³ Factors that may cause trouble sleeping or insomnia in women include hormonal fluctuations during pregnancy, as well as menopause, premenstrual syndrome (PMS), or other female-specific concerns. When pregnant, it may become more difficult to find a comfortable sleeping position, therefore making it more difficult for some expecting mothers to doze off at night.

Difficulty sleeping may stem from underlying health conditions or illnesses that can impact sleep quality. These can include anything from neurological issues, like Alzheimer’s or Parkinson’s disease, to chronic pain, arthritis, gastrointestinal disorders, and more. Each specific health condition can impact how frequent and severe a person’s sleeping problems may be, so it’s best to discuss any concerns you may have with your healthcare provider.

Sleep disorders impact the lives of up to 70 million Americans each year, according to the Cleveland Clinic.⁴ And although something like insomnia is technically considered a sleep disorder in itself, there are other sleep disorders that may trigger or worsen it—such as restless leg syndrome or sleep apnea.

Certain medications and drugs can also influence sleep quality. Trouble sleeping can sometimes be an unwelcome side effect of prescription medications, such as antidepressants and medications used to treat high blood pressure or ADHD, as well as over-the-counter allergy and daytime cold products. Weight loss or performance supplements containing stimulants like caffeine may also impact a person’s ability to drift off to sleep. Always talk to your healthcare provider if you’re concerned any medication you’re taking is interfering with your sleep.