🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 135 (from laksa081)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa135.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/","crawl_time":1775514034,"first_indexed_time":1741963442,"http_code":200,"src_unparsed":"org,aarp!www,\/health\/conditions-treatments\/have-trouble-sleeping\/ s443","src_root_hash":"2223325636571181335","history_drop_reason":null,"meta_title":"14 Surprising Factors That Can Sabotage Your Shut-Eye","meta_descriptions":["Alcohol, blue lights, stealth caffeine sources, anxiety and even certain medications can cause insomnia, which can have a negative impact on your health."],"attrs_boilerpipe_text":"7. Long naps\n“Many adults don’t nap voluntarily or intentionally, but often fall asleep when not busy or watching TV,” says Doghramji. Either way, your brain sees it as sleep. The most common time of the day when people get sleepy is between 2 and 3 in the afternoon, when we experience a natural dip in energy, he says. This may prevent you from feeling tired at bedtime; then spending too much time lying awake can contribute to insomnia. If your afternoon energy tends to be low, try scheduling something active for that time instead of napping. It will help you feel refreshed, and research shows that exercisers have better sleep quality too — so it’s a double bang for your buck.\nIf a nap calls your name, Pelayo suggests sleeping no longer than 40 minutes to avoid feeling groggy later. Rest your head where you normally sleep so you remain accustomed to the same sleep environment.\nSAM ISLAND\n8. Spending too much time in bed\nReading may be a relaxing activity but you should take your book to an armchair — not\nyour bed\n, Harris advises. “I prefer that the bed is only used for sleep and sex,” she says. Even calm activities like puzzles or an adult coloring book can cause your brain to associate the bed with activities that you pursue while awake, which can affect your ability to drift off at night.\n9. Alcohol\nYep, a glass of vino can simmer you down and make it easier to fall asleep. However, research shows that while it may help you conk out, there’s also a rebound effect that causes lighter and more fragmented sleep in the second half of the night; that’s why you’re up at 3 a.m. It also decreases sleep quality — so you rise less refreshed.\nSAM ISLAND\nLimit alcohol to three hours before bedtime and imbibe moderately (one drink for women and two for men, as recommended by the Centers for Disease Control and Prevention).\n10. Medications\nSleep can also be interrupted by poor timing of your medications. Some, like diuretics for blood pressure, can make you have to urinate more often. More than one or two bathroom breaks at night is abnormal, Doghramji says.\nAntidepressant SSRIs, can either be energizing or sedating, depending what type you’re on. Steroids like prednisone, beta blockers like propranolol and certain asthma medications are best taken in the morning to avoid sleep disruptions. Always consult your doctor before changing the timing of your medication. See \n\"Common Medications That Can Affect Sleep\"\n for more details.\nSAM ISLAND\n11. Stress\nDealing with stress can make falling asleep difficult, leading to light, fragmented sleep. However, there are tools to help alleviate stress-related insomnia.\nFor example, if you’re stressed over bills, avoid reviewing or addressing them in your bedroom. “Put it in a separate room so when you go to your room, it’s a different world,” says Pelayo who also wrote How to Sleep: The New Science-Based Solutions for Sleeping Through the Night.\nIf you have persistent thoughts that trap you in a cycle of negative feelings, schedule a dedicated time to think or worry. Consider journaling or writing a simple list, whether it’s what you need from the grocery store or even jotting down short- and long-term goals.\n“Say it and believe it, then put that aside,” says Pelayo. \"Now do something that you enjoy. Reach for pleasure, a warm bath or time with your spouse.” These activities can be incorporated into your sleep routine to signal to your body that you are transitioning into sleep mode and the day is over.\nProblems may seem less intense in the morning than they do at night.\nFinally, \ncognitive behavioral therapy for insomnia (CBT-I)\n, can help you retrain your thoughts to calm your mind, Doghramji says. A specially trained CBT-I therapist can help, but there are also apps that teach you these important skills. “Don’t just use them at 3 a.m.; practice with these apps during the day.”\n12. Forced-sleep\nAs you get older you may start going to bed earlier but you may want to consider pushing it back later.\n “You want a later bedtime, but a locked in wake-up time. That’s going to squeeze out those middle of the night awakening… and the body’s going to sleep deeper,” says Pelayo.\nLying in bed trying to force sleep to happen out of boredom backfires, Harris says. It can convince your brain that being awake in bed is normal. Instead, get up and go into a different room and do something relaxing and calm in dim light, she advises. (No screens allowed.) Having an accepting mindset about it can also help. “Sleep will come when it comes. If not tonight, don’t sleep in to compensate — and you’ll likely sleep better the next night,” she says.\n13. Health condition affecting sleep\n“Insomnia is both a symptom and a disease,” says Watson. If correcting your sleep habits hasn’t improved its quality, your insomnia may be a symptom of another condition.\nThere are over 80 sleep disorders, many which include insomnia as a symptom. These include\nsleep apnea\n, restless leg syndrome, parasomnia (such as sleepwalking, talking or eating) and narcolepsy. While a relatively rare condition, older adults in particular are susceptible to REM sleep behavior disorder (RBD), where individuals physically act out their dreams while asleep. This not only may cause injury to oneself or their bed partner but can be an early warning sign of Parkinson’s, Lewy body dementia or multiple system atrophy, a rare neurodegenerative disorder that affects the body's involuntary functions, and should be treated by a doctor.\nOther non-sleep disorders that may cause insomnia include pain, arthritis, atrial fibrillation, PTSD and heartburn, according to Pelayo.\nIf you’ve tried the correcting your sleep on your own for a month and it still doesn’t feel adequate, see your doctor for an evaluation.\n14. Exercising too close to bedtime\nExercise offers numerous benefits for better sleep, such as reducing anxiety and depression and realigning your circadian rhythm. But working out too close to bedtime may be counterproductive. Exercise can heat up your body or make you feel more alert which can make it harder to sleep. Instead, aim to exercise at least two hours before bed to allow these effects to wear off.\nTreatment options for insomnia\nCognitive behavioral therapy for insomnia (CBT-I):\nThis is typically recommended as the first-line treatment because it identifies and addresses habits, behaviors, thoughts and other factors that keep you awake during the night. Think of it as getting a toolbox for overcoming insomnia.\nMedication:\nThose who opt for medication should know that there can be side effects and limitations for long term use. For older adults,\nsleeping pills can be especially dangerous\ndue to the risk of mobility problems and falls. However, if you’re dealing with temporary insomnia, your doctor might give you a short-term prescription.\nAlternatively, a relatively new category of medication called dual orexin receptor antagonist (DORA) has proven to be well tolerated in older adults with insomnia and can be a good alternative to traditional prescription sleeping pills.\nOver-the-counter options\n: In general, it’s best to steer clear of over-the-counter options like \nmelatonin\n, Tylenol PM or Advil PM.  They may not provide the most effective solution and could mask an underlying medical condition responsible for insomnia, which might require a doctor’s evaluation, says Watson. “If you’re just addressing the insomnia yourself over the counter, you might miss an opportunity to address the root cause.”\nAlcohol\n: While alcohol may help you fall asleep initally, as it wears off, your sleep becomes more disrupted toward the last half of the night.\nCannabis\n: The role of cannabis in promoting sleep remains uncertain, and its potential effects are still being researched.\nWhen to see a doctor\nYou should reach out to a doctor when insomnia begins to impact your daytime function or if you routinely have trouble with your sleep quality or quantity, multiple nights a week.\nWorking with a sleep specialist or other another health care professional is important for managing insomnia because you can identify the root causes of your sleeplessness and establish a personalized treatment plan that addresses your specific needs.\n“Modern sleep medicine has reached a point where most sleep disorder will improve when addressed correctly,” Pelayo says. “So you shouldn’t suffer with a sleep disorder anymore.”","attrs_markdown":"Javascript is not enabled.\n\nJavascript must be enabled to use this site. Please enable Javascript in your browser and try again.\n\n[Skip to content](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#aarp-u-end-of-header)\n\n[Join our free webinar on Apr 7th to get guidance on the changes coming to student loan repayment.](https:\/\/www.eventbrite.com\/e\/student-loan-repayment-workshop-by-savi-aarp-tickets-1980188427893?aff=AlertbarApr7)\n\n[![AARP Logo Header White 139x36](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/graphics\/aarp_logos\/120x30-aarp-header-logo-red.svg)](https:\/\/www.aarp.org\/?intcmp=GLOBAL-HDR-BTN-CLK-LOGO-UXDIA \"Homepage\")\n\n- [Join](https:\/\/join.aarp.org\/joinnav)\n- [Renew](https:\/\/join.aarp.org\/rfrenew)\n\n- - [Membership & Benefits](https:\/\/www.aarp.org\/membership\/benefits\/all-offers-a-z\/ \"Membership and Benefits\")\n- - [Members Edition](https:\/\/www.aarp.org\/membership\/members-edition\/ \"members edition\")\n\n[AARP 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ONLY\n\n[Back](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/)\n\n[Work & Jobs](https:\/\/www.aarp.org\/work\/ \"Link to work and jobs channel page\")\n\n[Close Menu](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/ \"link to close menu\")\n\n[Job Search](https:\/\/www.aarp.org\/work\/job-search\/ \"link to job search landing page\")\n\n[Careers](https:\/\/www.aarp.org\/work\/careers\/ \"link to the careers landing page\")\n\n[Small Business](https:\/\/www.aarp.org\/work\/small-business\/ \"link to small business landing page\")\n\n[Employers](https:\/\/www.aarp.org\/work\/employers\/ \"Link to the employers landing page\")\n\n[Age Discrimination](https:\/\/www.aarp.org\/work\/age-discrimination\/ \"Link to the age discrimination landing page\")\n\n[Member Benefits](https:\/\/www.aarp.org\/membership\/benefits\/finance\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/work\/job-search\/indeed-career-services\/ \"Job Search Help from AARP and Indeed\")\n\nFlexible Work\n\n[Job Search Help from AARP and Indeed](https:\/\/www.aarp.org\/work\/job-search\/indeed-career-services\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/work\/skills-builder\/ \"Online Courses to Boost Your Career\")\n\nAARP Skills Builder\n\n[Online Courses to Boost Your Career](https:\/\/www.aarp.org\/work\/skills-builder\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/work\/job-search\/retiree-part-time-jobs\/ \"Part-Time Jobs (No Degree Required!)\")\n\nFlexible Work\n\n[Part-Time Jobs (No Degree Required!)](https:\/\/www.aarp.org\/work\/job-search\/retiree-part-time-jobs\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![a person on a laptop screen with various icons around it]()](https:\/\/virtualevents.aarp.org\/workjobs-hub\/en\/home?utm_medium=dotorg&utm_source=aarp&utm_campaign=workjobs-turnkey-webinar-hubpage-2024&utm_content=evergreen-top-nav&cmp=OTH-IMM-WORKJOBS-WEBINAR-HOUSE_TOPNAV \"Tips to Enhance Your Job Search\")\n\nON-DEMAND WEBINARS\n\n[Tips to Enhance Your Job Search](https:\/\/virtualevents.aarp.org\/workjobs-hub\/en\/home?utm_medium=dotorg&utm_source=aarp&utm_campaign=workjobs-turnkey-webinar-hubpage-2024&utm_content=evergreen-top-nav&cmp=OTH-IMM-WORKJOBS-WEBINAR-HOUSE_TOPNAV)\n\n[Back](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/)\n\n[Advocacy](https:\/\/www.aarp.org\/advocacy\/ \"Link to advocacy channel page\")\n\n[Close Menu](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/ \"link to close menu\")\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/medicare\/more-medicare-drug-price-negotiations-2025\/ \"Saving You RX Dollars\")\n\nDrug Prices\n\n[Saving You RX Dollars](https:\/\/www.aarp.org\/medicare\/more-medicare-drug-price-negotiations-2025\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/advocacy\/call-on-congress-protect-social-security-2025\/ \"Fighting to Protect Social Security\")\n\nSocial Security\n\n[Fighting to Protect Social Security](https:\/\/www.aarp.org\/advocacy\/call-on-congress-protect-social-security-2025\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/advocacy\/safeguard-medicaid-2025\/ \"Advocating for Strong Programs\")\n\nMedicare & Medicaid\n\n[Advocating for Strong Programs](https:\/\/www.aarp.org\/advocacy\/safeguard-medicaid-2025\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/advocacy\/100-reasons-support-family-caregivers-2025\/ \"Supporting Family Caregivers\")\n\nCaregiving\n\n[Supporting Family Caregivers](https:\/\/www.aarp.org\/advocacy\/100-reasons-support-family-caregivers-2025\/)\n\n[Back](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/)\n\n[Social Security](https:\/\/www.aarp.org\/social-security\/)\n\n[Close Menu](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/ \"link to close menu\")\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/virtualevents.aarp.org\/socialsecurity-hub\/en\/home \"Navigating important Social Security decisions? We Can Help.\")\n\nWebinars\n\n[Navigating important Social Security decisions? We Can Help.](https:\/\/virtualevents.aarp.org\/socialsecurity-hub\/en\/home)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![ask a a r p on a red background]()](https:\/\/www.aarp.org\/ask-aarp\/ \"Ask AARP: AI-powered Tool to Get the Most Out of Social Security\")\n\nTool\n\n[Ask AARP: AI-powered Tool to Get the Most Out of Social Security](https:\/\/www.aarp.org\/ask-aarp\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/social-security\/retirement\/basics\/ \"10 Things You Need to Know About Social Security\")\n\nBasics\n\n[10 Things You Need to Know About Social Security](https:\/\/www.aarp.org\/social-security\/retirement\/basics\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/social-security\/benefits-calculator\/ \"Social Security Benefits Calculator: Maximize Your Benefits\")\n\nTools\n\n[Social Security Benefits Calculator: Maximize Your Benefits](https:\/\/www.aarp.org\/social-security\/benefits-calculator\/)\n\n[Back](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/)\n\n[Medicare](https:\/\/www.aarp.org\/medicare\/)\n\n[Close Menu](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/ \"link to close menu\")\n\n[Approaching Medicare](https:\/\/www.aarp.org\/medicare\/approaching-medicare\/ \"Link to approaching medicare pathway overview\")\n\n[Enrolling in Medicare](https:\/\/www.aarp.org\/medicare\/enrolling-medicare\/ \"link to parts of enrolling in medicare pathway overview\")\n\n[Managing Costs & Coverage](https:\/\/www.aarp.org\/medicare\/managing-costs-coverage\/ \"link to managing medicare costs pathway overview\")\n\n[Getting Help](https:\/\/www.aarp.org\/medicare\/getting-help\/ \"link to getting help with medicare series\")\n\n[Latest News](https:\/\/www.aarp.org\/medicare\/latest-news\/ \"link to the latest medicare news\")\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![Ask A A R P. A I powered help from trusted A A R P sources. Illustration of a man using a laptop]()](https:\/\/www.aarp.org\/ask-aarp\/ \"Ask AARP: AI-powered Tool to Get the Most Out of Medicare \")\n\nTool\n\n[Ask AARP: AI-powered Tool to Get the Most Out of Medicare](https:\/\/www.aarp.org\/ask-aarp\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![illustration of a clipboard with a checklist and medical cross on it]()](https:\/\/navigator.aarp.org\/en_gb\/courses\/course\/17 \"Take This Course to Feel Prepared About Enrolling in Medicare \")\n\nAARP Navigator\n\n[Take This Course to Feel Prepared About Enrolling in Medicare](https:\/\/navigator.aarp.org\/en_gb\/courses\/course\/17)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![a red and white illustration showing a woman in a monitor flanked by a word bubble and a calendar]()](https:\/\/virtualevents.aarp.org\/medicare-hub\/en\/home?cmp=OTH-CSN-LEARN-MULTI-MEDICARE \"Get Answers to Medicare Questions With Our On-demand Webinars \")\n\nOn-Demand Webinars\n\n[Get Answers to Medicare Questions With Our On-demand Webinars](https:\/\/virtualevents.aarp.org\/medicare-hub\/en\/home?cmp=OTH-CSN-LEARN-MULTI-MEDICARE)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![Medical stethoscope and US flag on a pink background signifying advocacy]()](https:\/\/www.aarp.org\/advocacy\/#medicare \"Learn How AARP is Fighting for Better Medicare\")\n\nAdvocacy\n\n[Learn How AARP is Fighting for Better Medicare](https:\/\/www.aarp.org\/advocacy\/#medicare)\n\n[Back](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/)\n\n[Caregiving](https:\/\/www.aarp.org\/caregiving\/ \"Link to caregiving channel page\")\n\n[Close Menu](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/ \"Link to close menu\")\n\n[Basics](https:\/\/www.aarp.org\/caregiving\/basics\/ \"Link to basics laning page\")\n\n[Care at Home](https:\/\/www.aarp.org\/caregiving\/home-care\/ \"Link to care at home landing page\")\n\n[Medical](https:\/\/www.aarp.org\/caregiving\/medical\/ \"Link to medical landing page\")\n\n[Financial & Legal](https:\/\/www.aarp.org\/caregiving\/financial-legal\/ \"Link to the finance and legal landing page\")\n\n[Life Balance](https:\/\/www.aarp.org\/caregiving\/life-balance\/ \"Link to life balance landing page\")\n\n[Local](https:\/\/www.aarp.org\/caregiving\/local\/ \"Link to the local landing page\")\n\n[Member Benefits](https:\/\/www.aarp.org\/membership\/benefits\/caregiving\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![person stands at a door marked with a first aid cross there are a series of many doors and the person is wondering which is the best choice]()](https:\/\/www.aarp.org\/caregiving\/financial-legal\/understanding-long-term-care-insurance\/ \"Understanding Basics of LTC Insurance\")\n\nLONG-TERM CARE\n\n[Understanding Basics of LTC Insurance](https:\/\/www.aarp.org\/caregiving\/financial-legal\/understanding-long-term-care-insurance\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![illustration of a map with an icon of a person helping another person with a cane navigate towards caregiving]()](https:\/\/www.aarp.org\/caregiving\/care-connect\/resources\/ \"Assistance and Services in Your Area\")\n\nState Guides\n\n[Assistance and Services in Your Area](https:\/\/www.aarp.org\/caregiving\/care-connect\/resources\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/caregiving\/prepare-to-care-planning-guide\/ \"How to Develop a Caregiving Plan\")\n\nPrepare to Care Guides\n\n[How to Develop a Caregiving Plan](https:\/\/www.aarp.org\/caregiving\/prepare-to-care-planning-guide\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![Close up of a hospice nurse holding the hands of one of her patients]()](https:\/\/www.aarp.org\/caregiving\/grief-loss-end-of-life\/ \"How to Cope With Grief, Loss\")\n\nEnd of Life\n\n[How to Cope With Grief, Loss](https:\/\/www.aarp.org\/caregiving\/grief-loss-end-of-life\/)\n\n[Back](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/)\n\n[Games](https:\/\/www.aarp.org\/games\/)\n\n[Close Menu](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/ \"Link to close menu\")\n\n[All](https:\/\/www.aarp.org\/games\/category\/all-games\/ \"Link to the AARP All Games landing page\")\n\n[Recently Played](https:\/\/games.aarp.org\/category\/recently-played \"Link to AARP recently played games\")\n\n[Word & Trivia](https:\/\/www.aarp.org\/games\/category\/word\/ \"Link to AARP Games Word and Trivia category landing page\")\n\n[Rewards](https:\/\/www.aarp.org\/games\/category\/rewards-games\/ \"Link to the AARP Games Rewards category landing age\")\n\n[Atari® & Retro](https:\/\/www.aarp.org\/games\/category\/atari-games\/ \"Link to the AARP Games Atari and Retro category landing page\")\n\n[Mahjongg](https:\/\/www.aarp.org\/games\/category\/mahjongg\/ \"Link to the AARP Games Mahjongg category landing page\")\n\n[Members Only](https:\/\/www.aarp.org\/games\/category\/members\/ \"Link to the AARP Games Members Only category landing page\")\n\n[Staying Sharp](https:\/\/www.aarp.org\/games\/category\/staying-sharp\/ \"Link to the AARP Games Staying Sharp category landing page\")\n\n[Solitare](https:\/\/www.aarp.org\/games\/category\/solitaire\/ \"Link to the AARP Games Solitare category landing page\")\n\n[New Games](https:\/\/www.aarp.org\/games\/category\/new\/ \"Link to new games webpage\")\n\n[Strategy](https:\/\/www.aarp.org\/games\/category\/strategy\/ \"Link to the AARP Games Strategy category landing page\")\n\n[Arcade](https:\/\/www.aarp.org\/games\/category\/arcade\/ \"Link to the AARP Games Arcade category landing page\")\n\n[Puzzles](https:\/\/www.aarp.org\/games\/category\/puzzles\/ \"Link to the AARP Games Puzzle category landing page\")\n\n[Card](https:\/\/www.aarp.org\/games\/category\/card\/ \"Link to the AARP Games Card category landing page\")\n\n[Juegos](https:\/\/www.aarp.org\/games\/category\/juegos-espanol\/ \"Link to the AARP Games Juegos category landing page\")\n\n[Daily](https:\/\/www.aarp.org\/games\/category\/daily-games\/ \"Link to the AARP Games Daily category landing page\")\n\n[Game Shows](https:\/\/www.aarp.org\/games\/category\/game-shows\/ \"Learn more about the game show\")\n\n[Multiplayer](https:\/\/www.aarp.org\/games\/category\/multiplayer-games\/ \"Learn more about the multiplayer games\")\n\n[More About Games](https:\/\/www.aarp.org\/games\/more-on-games\/ \"Learn more about A A R P games\")\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![AARP Right Again Trivia and AARP Rewards]()](https:\/\/games.aarp.org\/games\/right-again-trivia \"Right Again! Trivia\")\n\n[Right Again! Trivia](https:\/\/games.aarp.org\/games\/right-again-trivia)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![AARP Right Again Trivia Sports and AARP Rewards]()](https:\/\/games.aarp.org\/games\/right-again-trivia-sports \"Right Again! Trivia – Sports\")\n\n[Right Again! Trivia – Sports](https:\/\/games.aarp.org\/games\/right-again-trivia-sports)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![Atari, Centipede, Pong, Breakout, Missile Command Asteroids]()](https:\/\/www.aarp.org\/games\/category\/atari-games\/ \"Atari® Video Games\")\n\n[Atari® Video Games](https:\/\/www.aarp.org\/games\/category\/atari-games\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![Throwback Thursday Crossword and AARP Rewards]()](https:\/\/games.aarp.org\/games\/throwback-thursday-crossword \"Throwback Thursday Crossword\")\n\n[Throwback Thursday Crossword](https:\/\/games.aarp.org\/games\/throwback-thursday-crossword)\n\n[Back](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/)\n\n[Travel](https:\/\/www.aarp.org\/travel\/ \"Link to travel channel page\")\n\n[Close Menu](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/ \"Link to close menu\")\n\n[Travel Tips](https:\/\/www.aarp.org\/travel\/travel-tips\/ \"Link to travel tips page\")\n\n[Vacation Ideas](https:\/\/www.aarp.org\/travel\/vacation-ideas\/ \"Link to vacation ideas landing page\")\n\n[Destinations](https:\/\/www.aarp.org\/travel\/destinations\/ \"Link to destinations landing page\")\n\n[Travel Benefits](https:\/\/www.aarp.org\/membership\/benefits\/travel\/ \"AARP Travel Benefits\")\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/travel\/vacation-ideas\/affordable-off-peak-getaways\/ \"Budget-Friendly Locations\")\n\nOFF-PEAK TRAVEL\n\n[Budget-Friendly Locations](https:\/\/www.aarp.org\/travel\/vacation-ideas\/affordable-off-peak-getaways\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/travel\/travel-tips\/real-id-questions\/ \"No Real ID? $45 Fee Starts Feb. 1\")\n\nNEW TSA FEE\n\n[No Real ID? \\$45 Fee Starts Feb. 1](https:\/\/www.aarp.org\/travel\/travel-tips\/real-id-questions\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]() MEMBERS ONLY](https:\/\/www.aarp.org\/travel\/travel-tips\/luxury-travel-retirement-budget\/ \"How to Travel on a Retirement Budget\")\n\nLUXURY TRAVEL FOR LESS\n\n[How to Travel on a Retirement Budget](https:\/\/www.aarp.org\/travel\/travel-tips\/luxury-travel-retirement-budget\/)\n\nMEMBERS ONLY\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/travel\/travel-tips\/preserve-trip-memories\/ \"Ideas to Capture Vacation Moments\")\n\nPRESERVE TRIP MEMORIES\n\n[Ideas to Capture Vacation Moments](https:\/\/www.aarp.org\/travel\/travel-tips\/preserve-trip-memories\/)\n\n- Entertainment & Style\n- Family & Relationships\n- Personal Tech\n- AARP Smart Picks\n- Home & Living\n- Auto\n- Staying Sharp\n- Podcasts\n- Videos\n- Events\n- AARP Near You\n\n[Back](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/)\n\n[Entertainment & Style](https:\/\/www.aarp.org\/entertainment\/ \"Link to entertainment channel page\")\n\n[Close Menu](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/ \"link to close menu\")\n\n[Movies](https:\/\/www.aarp.org\/entertainment\/movies-for-grownups\/ \"Link to movies laning page\")\n\n[TV](https:\/\/www.aarp.org\/entertainment\/television\/ \"Link to television landing page\")\n\n[Music](https:\/\/www.aarp.org\/entertainment\/music\/ \"Link to the music landing page\")\n\n[Celebrities](https:\/\/www.aarp.org\/entertainment\/celebrities\/ \"Link to the celebrity landing page\")\n\n[Beauty & Style](https:\/\/www.aarp.org\/entertainment\/beauty-style\/ \"Link to beauty and style landing page\")\n\n[Books](https:\/\/www.aarp.org\/entertainment\/books\/ \"Link to books landing page\")\n\n[Member Benefits](https:\/\/www.aarp.org\/membership\/benefits\/entertainment\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/entertainment\/beauty-style\/winter-white-fashion-tips\/ \"Getting Winter White, Right!\")\n\nBeauty & Style\n\n[Getting Winter White, Right\\!](https:\/\/www.aarp.org\/entertainment\/beauty-style\/winter-white-fashion-tips\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/entertainment\/movies-for-grownups\/movie-preview-2026\/ \"2026 Movie Preview\")\n\nMovies for Grownups\n\n[2026 Movie Preview](https:\/\/www.aarp.org\/entertainment\/movies-for-grownups\/movie-preview-2026\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]() MEMBERS ONLY](https:\/\/www.aarp.org\/entertainment\/music\/essential-songs-for-gen-x\/ \"Essential Songs for Gen Xers\")\n\nMUSIC\n\n[Essential Songs for Gen Xers](https:\/\/www.aarp.org\/entertainment\/music\/essential-songs-for-gen-x\/)\n\nMEMBERS ONLY\n\n[Back](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/)\n\n[Family & Relationships](https:\/\/www.aarp.org\/family-relationships\/ \"Link to family and relationships landing page\")\n\n[Close Menu](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/ \"link to close menu\")\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![graphic of a man and a woman with a cherry in their mouths]()](https:\/\/www.aarp.org\/membership\/members-edition\/in-the-mood\/ \"Your Questions Answered\")\n\nSex & Dating\n\n[Your Questions Answered](https:\/\/www.aarp.org\/membership\/members-edition\/in-the-mood\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/caregiving\/grandparents\/ \"Everything You Need to Know\")\n\nGrandparenting\n\n[Everything You Need to Know](https:\/\/www.aarp.org\/caregiving\/grandparents\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]() MEMBERS ONLY](https:\/\/www.aarp.org\/family-relationships\/great-ways-to-bond-with-your-dog\/ \"Great Ways to Bond With Your Dog\")\n\nPets\n\n[Great Ways to Bond With Your Dog](https:\/\/www.aarp.org\/family-relationships\/great-ways-to-bond-with-your-dog\/)\n\nMEMBERS ONLY\n\n[Back](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/)\n\n[Personal Tech](https:\/\/www.aarp.org\/personal-technology\/ \"link to personal tech landing page\")\n\n[Close Menu](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/ \"link to close menu\")\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![a tablet displaying smart home controls in a living room]()](https:\/\/www.aarp.org\/personal-technology\/caregiving-smart-home-technology\/ \"Caregiver’s Guide to Smart Home Tech\")\n\nHome Technology\n\n[Caregiver’s Guide to Smart Home Tech](https:\/\/www.aarp.org\/personal-technology\/caregiving-smart-home-technology\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/social-connections\/ \"Creating Social Connections\")\n\nGet Happier\n\n[Creating Social Connections](https:\/\/www.aarp.org\/social-connections\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![a hand is touching computer signals on a blue background]()](https:\/\/www.aarp.org\/personal-technology\/artificial-intelligence\/ \"Weighing the Perils and Positives\")\n\nPOSSIBILITIES OF AI\n\n[Weighing the Perils and Positives](https:\/\/www.aarp.org\/personal-technology\/artificial-intelligence\/)\n\n[Back](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/)\n\n[AARP Smart Picks](https:\/\/www.aarp.org\/product-reviews\/)\n\n[Close Menu](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/ \"link to close menu\")\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/health\/healthy-living\/best-mattress\/ \"The Best Mattresses of 2026: Expert Testing\")\n\nSleep\n\n[The Best Mattresses of 2026: Expert Testing](https:\/\/www.aarp.org\/health\/healthy-living\/best-mattress\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/family-relationships\/best-dating-sites-for-seniors\/ \"The Top Dating Sites for Seniors Compared\")\n\nRelationships\n\n[The Top Dating Sites for Seniors Compared](https:\/\/www.aarp.org\/family-relationships\/best-dating-sites-for-seniors\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/health\/conditions-treatments\/best-blood-pressure-monitors\/ \"Best Blood Pressure Monitors 2026\")\n\nHome Health\n\n[Best 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A different privacy policy and terms of service will apply.\n\n[Continue](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/) [Cancel](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/)\n\nHealthy Sleep Advice\n\n[Go to Series Main Page](https:\/\/www.aarp.org\/health\/healthy-living\/better-sleep-for-better-health\/)\n\n- [![Article Image](https:\/\/aarp.widen.net\/content\/p4nub1pfjy\/png\/102433_ConditionsLinkedToPoorSleep.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Causes of Sleeplessness Health Conditions Linked to Poor Sleep Trouble sleeping can signal serious problems](https:\/\/www.aarp.org\/health\/conditions-treatments\/causes-of-sleeplessness\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/healthy-living\/2022\/06\/1140-best-sleep-positions.jpg) Side or Back What’s the Best Sleeping Position for Your Health? How you snooze can affect sleep quality, plus brain, heart and stomach health](https:\/\/www.aarp.org\/health\/healthy-living\/best-sleeping-position\/)\n- [![Article Image](https:\/\/aarp.widen.net\/content\/ldzkhkjs7g\/png\/%2520100154_Natl-Napping-Day_hires.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Afternoon Rest 7 Napping Tips for a Refreshing Snooze Happy, healthy napping is just a few bits of advice away](https:\/\/www.aarp.org\/home-family\/your-home\/info-2024\/napping-tips.html)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/drugs_supplements\/2023\/04\/1140-womantakingmelatoninpills.png) Sleep Aids Can Melatonin Help You Sleep? Plus, what you need to know about safety](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/healthy-living\/2023\/12\/1140-woman-with-insomnia-sleep-deprivation.jpg) Deficit Woes Why Missing Sleep Is Worse for Women Than Men Not only do females get less sleep than males, their health suffers more from it](https:\/\/www.aarp.org\/health\/healthy-living\/why-sleep-matters-more-for-women\/)\n- [![Article Image](https:\/\/aarp.widen.net\/content\/ldzkhkjs7g\/png\/%2520100154_Natl-Napping-Day_hires.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Home & Living 7 Napping Tips for a Refreshing Snooze A power nap, a cat nap, an afternoon snooze. Whatever you call it, the concept of a nap is nothing new. But is a quick bit of shut-eye good for you? And when and how often should you take one? For National Napping Day, we talked to the experts to find out.](https:\/\/www.aarp.org\/home-living\/napping-tips\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/members-only\/member-benefits\/2022\/05\/1140-sg-sleep-NEW-promo.jpg) Health Smart Sleep Tips for a Refreshing Morning 43 tips to help you fight those restless, endless nights and get the slumber you need](https:\/\/www.aarp.org\/health\/healthy-living\/smart-guide-sleep\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/conditions_treatments\/2019\/03\/1140-man-with-insomnia-in-bed.jpg) Tossing and Turning Suddenly Can’t Sleep? Here’s What May Be Causing Your Insomnia 14 surprising factors that can sabotage your shut-eye](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/healthy-living\/2022\/04\/1140-woman-asleep-with-light.jpg) Hello Darkness Light Can Affect Your Sleep and Health You should not be able to see your hand in your bedroom, experts say](https:\/\/www.aarp.org\/health\/healthy-living\/light-affects-sleep-health\/)\n- [![Article Image](https:\/\/aarp.widen.net\/content\/joaqsbpnqf\/png\/96761_MedicationsEffectSleep.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Sleep Meds 10 Medications That Can Mess With Your Sleep Trouble sleeping? These drugs may be to blame](https:\/\/www.aarp.org\/health\/drugs-supplements\/medications-that-can-cause-insomnia\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/travel\/tips\/2023\/09\/1140-woman-wearing-sleep-mask.jpg) Shuteye on Trips 6 Tips for Getting Better Sleep While Traveling A good night’s sleep on vacation can start before you leave home](https:\/\/www.aarp.org\/travel\/travel-tips\/lodging\/info-2023\/tips-for-better-sleep-while-on-vacation.html)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/home-and-family\/experience-counts\/august-17-issue-9\/1140-sleep-items-blue.jpg) Sleep Hygiene How to Create a Sleep Sanctuary and Other Tips for a Good Night's Sleep 13 habits to give your body the rest it needs](https:\/\/www.aarp.org\/health\/healthy-living\/good-sleeping-habits\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/specialized-membership\/staying-sharp\/articles\/2015\/1020-exhausted-man-head-hands-office.jpg) Staying Sharp 3 Things to Know About Sleep and Your Brain Why a good night’s rest is good medicine](https:\/\/stayingsharp.aarp.org\/articles\/sleep-deprivation-loss\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/healthy-living\/2023\/03\/1140-floating-bed-with-cloud.jpg) Stay Asleep 6 Simple Strategies for Sleeping Through the Night Tips for getting the deep sleep you need. Plus, how to get back to sleep if you wake in the wee hours](https:\/\/www.aarp.org\/health\/healthy-living\/how-to-sleep-through-the-night\/)\n- [![Article Image](https:\/\/aarp.widen.net\/content\/uq5cavnp9j\/png\/102328_SleepAndYourBrain.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Sweet Dreams What Goes On in the Brain When We Dream? Plus, when they happen during sleep and how they evolve as we age](https:\/\/www.aarp.org\/health\/healthy-living\/what-happens-when-we-dream\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/healthy-living\/2022\/05\/1140-woman-sleeping.jpg) The Right Amount Can You Get Too Much Sleep? Researchers say seven hours per night is ideal](https:\/\/www.aarp.org\/health\/healthy-living\/healthy-sleeping-tips\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/healthy-living\/2023\/03\/1140-sleeping-pill-couple.jpg) Side Effects 3 Reasons to Avoid Sleeping Pills Sleep medication use is on the rise, especially in older adults](https:\/\/www.aarp.org\/health\/conditions-treatments\/reasons-to-avoid-sleeping-pills\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/specialized-membership\/staying-sharp\/challenges-redesign\/sleep\/make-sleep-your-superpower-Rewards-2X.gif) Staying Sharp Make Sleep Your Superpower Learn how to overcome the barriers to a good night's rest with our new sleep challenge](https:\/\/stayingsharp.aarp.org\/themes\/sleep\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/specialized-membership\/staying-sharp\/articles\/2016\/1020-better-diet-choices.jpg) Staying Sharp A Healthy Diet May Be Linked to Better Sleep More fruits and veggies — and fewer sugary drinks — could help you catch your 40 winks](https:\/\/stayingsharp.aarp.org\/articles\/healthy-diet-better-sleep\/)\n- [![Article Image](https:\/\/aarp.widen.net\/content\/atcknlfsce\/png\/103362_AppleSleepApnea_A.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Sleep Technology Newer Smartwatches Can Alert on Symptoms of Sleep Apnea FDA OKs software that measures breathing interruptions](https:\/\/www.aarp.org\/home-family\/personal-technology\/info-2024\/sleep-apnea-smartwatch.html)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/specialized-membership\/staying-sharp\/articles\/2020\/03\/1020x600-man-stressed-sleeping.jpg) Staying Sharp Too Stressed for Sleep? Here's What May Help Studies suggest losing good slumber may take a toll on the brain and body](https:\/\/stayingsharp.aarp.org\/articles\/stressed-sleep\/)\n\n[Health](https:\/\/www.aarp.org\/health\/)\n\n# Suddenly Can’t Sleep? Here’s What May Be Causing Your Insomnia\n## 14 surprising factors that can sabotage your shut-eye\n***\nBy\n\nJessica Migala,\n\nUpdated  July 30, 2024\n\nAARP\n\n49\n\nComments\n\n[En español](https:\/\/www.aarp.org\/espanol\/salud\/enfermedades-y-tratamientos\/info-2019\/causas-comunes-del-insomnio.html)\n\nPublished  March 08, 2019\n\n\/ Updated  July 30, 2024\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![Man in bed](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/conditions-treatments\/have-trouble-sleeping\/_jcr_content\/root\/container_main\/container_body_main\/container_body1\/container_body_cf\/container_image\/articlecontentfragment\/cfimage.coreimg.50.932.jpeg\/content\/dam\/aarp\/health\/conditions_treatments\/2019\/03\/1140-man-with-insomnia-in-bed.jpg)\n\nGetty Images\n\n- [Facebook](http:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/)\n- [Twitter](http:\/\/twitter.com\/intent\/tweet?url=https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/&related=CreateTheGood&text=)\n- [LinkedIn](https:\/\/www.linkedin.com\/shareArticle?mini=true&url=https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/&title=)\n\n#### In this story\n[Age](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#age \"age-related insomnia\") • [Blue-lights](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#blue-lights \"excess screen time can disrupt sleep\") • [Menopause](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#menopause \"menopause symptoms can mess with sleep\") • [Caffeine](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#caffeine \"that extra cup of joe could keep you awake at night\") • [Lack of routine](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#lack-of-routine \"set a routine to catch more Z's\") • [Poor sleeping environment](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#poor-sleep-environment \"why your bedroom should be a restful retreat\") • [Long naps](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#long-naps \"napping during the day can keep you awake at night\") • [Too much time in bed](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#too-much-time-in-bed \"lounging all day makes it difficult to unwind\") • [Alcohol](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#alcohol \"skip the nightcap to sleep more soundly\") • [Medications](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#medications \"the cause of your insomnia may be in your medicine cabinet\") • [Stress](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#stress \"anxiety and tension can make it tough to sleep\") • [Forced-sleep](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#forced-sleep \"trying to make yourself sleep can keep you awake\") • [Coexisting condition](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#coexisting-condition \"these health conditions often cause or worsen insomnia\") • [Exercise](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#exercise \"break a sweat earlier in the day to sleep better\") • [Treatment options](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#treatment-options \"how to get help for insomnia\") • [When to see a doctor](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#when-to-see-a-doctor \"when to see a doctor for insomnia\")\n\nSleep. It’s as elusive as leprechaun gold, and twice as valuable. The number of health conditions linked to poor or inadequate sleep is almost endless, with obesity, [diabetes](https:\/\/www.aarp.org\/health\/conditions-treatments\/habits-increase-diabetes-risk\/ \"habits that can lead to diabetes\") and heart disease topping the list. But sleep ought to be something we can control — just get to bed early and sleep the night away, right?\n\nUnfortunately, it isn’t that simple.\n\n[aarp-membership\/member-benefits-and-discounts,taxonomy:money\/personal-finances\/discounts]()\n\n[Discover New AARP Benefits Find hundreds of unexpected benefits, savings and other free content with your membership.](https:\/\/secure.aarp.org\/applications\/user\/auth?intcmp=MOJO-EXP-FNDRY-SWN&referrer=https%3A%2F%2Fappsec.aarp.org%2Fmem%2Fcardboarding%3Fflow%3Dw-o-a-2-t-i-y-r-m-e-s-n-h-xs-p-db-1-d)\n\nMembers only\n\n“It really begins with feeling safe. There are physical aspects of sleep and there are psychological aspects of sleep. But in the end, your state of mind trumps everything,” says Rafael Pelayo, M.D., a clinical professor of psychiatry and behavioral sciences in sleep medicine at Stanford Medicine.\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![An illustration of a sun that's snoozing and a moon that is awake.](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/conditions-treatments\/have-trouble-sleeping\/_jcr_content\/root\/container_main\/container_body_main\/container_body1\/container_body_cf\/body_one_cf_one\/par3\/articlecontentfragme\/cfimage.coreimg.50.932.jpeg\/content\/dam\/aarp\/health\/conditions_treatments\/2019\/03\/1140-deep-insomnia-general.jpg)\n\nSAM ISLAND\n\nIf you find yourself lying in bed for hours unable to fall asleep, waking up during the night, or don’t feel refreshed in the morning, see if one of these factors is souring your sweet dreams.\n\n### What is insomnia?\nInsomnia is a common sleep disorder that can be caused by a variety of factors such as stress, anxiety, depression, medical conditions and medication side effects. Poor sleep habits, which sleep expert Nathaniel Watson, M.D., says “develop over a lifetime,” can also contribute. These habits may include not keeping to a regular sleep schedule, napping during the day or drinking too much alcohol right before bedtime.\n\nWhat’s more, hormonal fluctuations in women related to the menstrual cycle, pregnancy and menopause can lead to insomnia, says Shelby Harris, clinical associate professor at the Albert Einstein College of Medicine in New York and director of sleep health at Sleepopolis.\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![newsletter-naw-tablet](https:\/\/cdn.aarp.net\/content\/dam\/experience-fragments\/uxdia-folder-structure\/en\/next-action-widgets\/newsletter_naw\/Newsletter_NAW\/health\/_jcr_content\/root\/responsivegrid\/container_copy\/articleimage.coreimg.75.1140.jpeg\/content\/dam\/aarp\/QA_bucket\/widgetimages\/newsletter_NAW_tablet.jpg)\n\nAARP NEWSLETTERS\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![Mujer leyendo tableta](https:\/\/cdn.aarp.net\/content\/dam\/experience-fragments\/uxdia-folder-structure\/en\/next-action-widgets\/newsletter_naw\/Newsletter_NAW\/health\/_jcr_content\/root\/responsivegrid\/container_copy\/container\/container\/articleimage.coreimg.75.1140.png\/content\/dam\/aarp\/QA_bucket\/widgetimages\/newsletter_NAW_desktop.png)\n\nGet the Your Health newsletter from AARP\n\n**Sign up for the latest health news, fitness and nutrition updates and more\\!**\n\n[See All Newsletters](https:\/\/www.aarp.org\/newsletters\/)\n\n[Privacy Hub](https:\/\/www.aarp.org\/privacy\/ \"privacy hub link\")\n\nARTICLE CONTINUES AFTER ADVERTISEMENT\n\n### Temporary vs. chronic insomnia\nInsomnia is considered chronic when it occurs three nights a week for three months. Fewer nights of disrupted sleep would be indicative of short-term, or temporary, insomnia.\n\n“When people have these unhappy moments in their life, there’s probably a little bit of difficulty sleeping and we shouldn’t get too hung up on that,” says Watson, who is codirector of the University of Washington Medicine Sleep Center. “If somebody’s having a short-term insomnia issue related to something happening in their life, I would caution people from catastrophizing around that and think of that as the normal experience of human emotion.”\n\n### What causes insomnia?\n#### **1\\. Age**\nAge, alone, can be to blame for your sleep troubles. For one, older adults are more susceptible to health issues that can disrupt sleep. Plus, as you age, your circadian rhythm changes, which is why you might notice wanting to go to bed earlier and, likewise, waking up earlier. For women in perimenopause and menopause, [sleep disturbances](https:\/\/www.aarp.org\/health\/healthy-living\/why-sleep-matters-more-for-women\/ \"why missing sleep is worse for women vs. men\") often manifest hot flashes and night sweats.\n\n[Magazines & Resources]()\n\n[AARP Bookstore 40% off select AARP guides and books on health, tech, money, caregiving and more](https:\/\/www.aarp.org\/membership\/benefits\/magazines\/bookstore\/)\n\nMembers only\n\nAdding to these difficulties, as we age our brain makes less melatonin, a hormone that tells us night is approaching and prepares us for sleep, says Pelayo.\n\n“It’s not chiseled in stone that as we get older that we’re going to have problematic sleep,” says Watson. “When we look at epidemiology, we do see that sleep difficulties do become more prevalent as we age, but it’s not necessarily predetermined.”\n\nIf you’re battling age-related insomnia, it’s important to keep a consistent sleep schedule so you don’t skimp on the recommended seven hours a night. Try to go to bed at the same time every night to avoid those late-night, early-morning days.\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![An illustration of a man lying in bed and using his smartphone.](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/conditions-treatments\/have-trouble-sleeping\/_jcr_content\/root\/container_main\/container_body_main\/container_body2\/container_body_cf\/body_two_cf_one\/par9\/articlecontentfragme\/cfimage.coreimg.50.932.jpeg\/content\/dam\/aarp\/health\/conditions_treatments\/2019\/03\/1140-bluelight-sleep.jpg)\n\nSam Island\n#### **2\\. Blue-lights**\nYou’ve heard time and again to turn off electronics an hour or so before bed because these devices emit a blue light that suppresses melatonin. However, glaring blue light even three or four hours earlier — like watching TV during or shortly after dinner — is enough to delay melatonin production, says Karl Doghramji, M.D., director of the Jefferson Sleep Disorders Center in Philadelphia. You don’t have to turn off the tube, though.\n\nHe recommends wearing [eyeglasses that block blue light](https:\/\/www.aarp.org\/health\/conditions-treatments\/computer-glasses-blue-light-protection\/ \"blue light blocking glasses\") (available from a variety of online retailers) until you tuck in (and when you wake up at night too). That way, you’ll have no problems winding down with the TV on.\n\n#### **3\\. Menopause**\nDeclining estrogen can prompt disturbances — including hot flashes — in the middle of the night. Research indicates that about a quarter of menopausal women have sleep problems severe enough to impact their ability to function during the day.\n\nHead off hot, sweaty wakeups by using sheets and pajamas that wick moisture, and sleeping on a buckwheat pillow, which is more cooling than traditional latex or down, advises Harris, who wrote The Women’s Guide to Overcoming Insomnia. If your partner likes it warmer, consider having a separate comforter for each side of the bed.\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![An illustration of a man laying down looking up at floating sources of caffeine: coffee, chocolate and iced tea. ](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/conditions-treatments\/have-trouble-sleeping\/_jcr_content\/root\/container_main\/container_body_main\/container_body2\/container_body_cf\/body_two_cf_one\/par15\/articlecontentfragme\/cfimage.coreimg.50.932.jpeg\/content\/dam\/aarp\/health\/conditions_treatments\/2019\/03\/1140-caffine-insomnia.jpg)\n\nSam Island\n#### **4\\. Caffeine**\nWhile it may be intuitive that [drinking coffee](https:\/\/www.aarp.org\/health\/conditions-treatments\/coffee-prevents-early-death\/ \"coffee may boost longevity\") for an afternoon pick-me-up could interfere with your sleep later, “people often have no idea that they’re consuming caffeine in other forms, like iced tea or chocolate,” says Beth Ann Malow, M.D., director of the sleep disorders division of the Vanderbilt University Medical Center in Nashville, Tennessee. Everyone metabolizes it at a different rate, so you may be surprised at what time of day you should be cutting off caffeine. “If you’re having trouble falling asleep, eliminate it after lunch,” she says.\n\n#### **5\\. Lack of a routine**\nHumans like routines because they’re predictable and monotony tends to make people sleepy, Pelayo says.\n\nHowever, there is no one-size-fits all approach, since different things comfort different people. What’s most important is that your sleep routine signals relaxation, whether it’s a bath, meditation, prayer or even changing into clothes worn only for sleep.\n\nRoutines aren’t just helpful before sleep either; they can also help you get out of bed and reinforce a consistent sleep schedule. Plan to do something you really enjoy first thing in the morning to encourage you to get out of bed and stick with a consistent wake-up time to help maintain a regular sleep schedule.\n\n#### **6\\. Poor sleep environment**\nA good sleep environment starts with feeling safe, Pelayo says. “We want people to go to bed feeling safe, comfortable and loved.”\n\nTemperature is crucial; your bedroom should be between 65 and 68 °F, according to the Sleep Foundation. Cooling sheets may also help.\n\nDark rooms help stimulate melatonin production, so in addition to shades that keep out light, make sure to douse lights from any electronic devices. Exposure to bright light, especially in the morning, can also help you sleep at night, because it can help keep our circadian clocks on track.\n\nIn fact, multiple studies show that [cataract surgery](https:\/\/www.aarp.org\/medicare\/does-medicare-cover-cataract-surgery\/ \"does Medicare cover cataract surgery\"), which increases light entering the eye, can improve melatonin production by intensifying daytime light exposure, strengthening the signal that night is approaching.\n\nFor noise, if you prefer silence, embrace it. But, if it comforts you, use it — whether its a podcast, fan or a sound machine. Make sure the sound is continuous and non-looping to avoid disruptions and set a timer for a podcast so the continued talk doesn’t wake you back up.\n\n“The brain is very active when it’s sleeping. It’s doing maintenance. It also has background monitoring,” says Pelayo. Therefore, sudden noises or interruptions can disturb sleep.\n\nLastly, if keeping your phone nearby makes you feel safe, keep it within reach, Pelayo says. But, if it becomes something you obsess over, consider placing it in another room.\n\nKnow that you can put your phone in ‘do not disturb’ mode to prevent notifications or configure it to only accept calls from specific contacts during sleeping hours.\n\nARTICLE CONTINUES AFTER ADVERTISEMENT\n\n#### **7\\. Long naps**\n“Many adults don’t nap voluntarily or intentionally, but often fall asleep when not busy or watching TV,” says Doghramji. Either way, your brain sees it as sleep. The most common time of the day when people get sleepy is between 2 and 3 in the afternoon, when we experience a natural dip in energy, he says. This may prevent you from feeling tired at bedtime; then spending too much time lying awake can contribute to insomnia. If your afternoon energy tends to be low, try scheduling something active for that time instead of napping. It will help you feel refreshed, and research shows that exercisers have better sleep quality too — so it’s a double bang for your buck.\n\nIf a nap calls your name, Pelayo suggests sleeping no longer than 40 minutes to avoid feeling groggy later. Rest your head where you normally sleep so you remain accustomed to the same sleep environment.\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![An illustration of a woman in bed reading a gigantic book.](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/conditions-treatments\/have-trouble-sleeping\/_jcr_content\/root\/container_main\/container_body_main\/container_body3\/container_body_cf\/body_three_cf_one\/par3\/articlecontentfragme\/cfimage.coreimg.50.932.jpeg\/content\/dam\/aarp\/health\/conditions_treatments\/2019\/03\/1140-bedroom-insomnia.jpg)\n\nSAM ISLAND\n#### **8\\. Spending too much time in bed**\nReading may be a relaxing activity but you should take your book to an armchair — not [your bed](https:\/\/www.aarp.org\/health\/healthy-living\/best-mattress\/ \"best mattresses\"), Harris advises. “I prefer that the bed is only used for sleep and sex,” she says. Even calm activities like puzzles or an adult coloring book can cause your brain to associate the bed with activities that you pursue while awake, which can affect your ability to drift off at night.\n\n#### **9\\. Alcohol**\nYep, a glass of vino can simmer you down and make it easier to fall asleep. However, research shows that while it may help you conk out, there’s also a rebound effect that causes lighter and more fragmented sleep in the second half of the night; that’s why you’re up at 3 a.m. It also decreases sleep quality — so you rise less refreshed.\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![An illustration of a wine bottle and wine glass lying in bed.](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/conditions-treatments\/have-trouble-sleeping\/_jcr_content\/root\/container_main\/container_body_main\/container_body3\/container_body_cf\/body_three_cf_one\/par7\/articlecontentfragme\/cfimage.coreimg.50.932.jpeg\/content\/dam\/aarp\/health\/conditions_treatments\/2019\/03\/1140-alcohol-insomnia.jpg)\n\nSAM ISLAND\n\nLimit alcohol to three hours before bedtime and imbibe moderately (one drink for women and two for men, as recommended by the Centers for Disease Control and Prevention).\n\n#### **10\\. Medications**\nSleep can also be interrupted by poor timing of your medications. Some, like diuretics for blood pressure, can make you have to urinate more often. More than one or two bathroom breaks at night is abnormal, Doghramji says.\n\nAntidepressant SSRIs, can either be energizing or sedating, depending what type you’re on. Steroids like prednisone, beta blockers like propranolol and certain asthma medications are best taken in the morning to avoid sleep disruptions. Always consult your doctor before changing the timing of your medication. See [\"Common Medications That Can Affect Sleep\"](https:\/\/www.aarp.org\/health\/drugs-supplements\/medications-that-can-cause-insomnia\/ \"these common medications can trigger insomnia\") for more details.\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![An illustration of a man sitting up in bed with insomnia.](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/conditions-treatments\/have-trouble-sleeping\/_jcr_content\/root\/container_main\/container_body_main\/container_body3\/container_body_cf\/body_three_cf_one\/par11\/articlecontentfragme\/cfimage.coreimg.50.932.jpeg\/content\/dam\/aarp\/health\/conditions_treatments\/2019\/03\/1140-deep-unexplained-insomnia.jpg)\n\nSAM ISLAND\n#### **11\\. Stress**\nDealing with stress can make falling asleep difficult, leading to light, fragmented sleep. However, there are tools to help alleviate stress-related insomnia.\n\nFor example, if you’re stressed over bills, avoid reviewing or addressing them in your bedroom. “Put it in a separate room so when you go to your room, it’s a different world,” says Pelayo who also wrote How to Sleep: The New Science-Based Solutions for Sleeping Through the Night.\n\nIf you have persistent thoughts that trap you in a cycle of negative feelings, schedule a dedicated time to think or worry. Consider journaling or writing a simple list, whether it’s what you need from the grocery store or even jotting down short- and long-term goals.\n\n“Say it and believe it, then put that aside,” says Pelayo. \"Now do something that you enjoy. Reach for pleasure, a warm bath or time with your spouse.” These activities can be incorporated into your sleep routine to signal to your body that you are transitioning into sleep mode and the day is over.\n\nProblems may seem less intense in the morning than they do at night.\n\nFinally, [cognitive behavioral therapy for insomnia (CBT-I)](https:\/\/www.aarp.org\/health\/conditions-treatments\/talk-therapy-for-insomnia\/ \"why you might consider CBT for insomnia\"), can help you retrain your thoughts to calm your mind, Doghramji says. A specially trained CBT-I therapist can help, but there are also apps that teach you these important skills. “Don’t just use them at 3 a.m.; practice with these apps during the day.”\n\n#### **12\\. Forced-sleep**\nAs you get older you may start going to bed earlier but you may want to consider pushing it back later.\n\n“You want a later bedtime, but a locked in wake-up time. That’s going to squeeze out those middle of the night awakening… and the body’s going to sleep deeper,” says Pelayo.\n\nLying in bed trying to force sleep to happen out of boredom backfires, Harris says. It can convince your brain that being awake in bed is normal. Instead, get up and go into a different room and do something relaxing and calm in dim light, she advises. (No screens allowed.) Having an accepting mindset about it can also help. “Sleep will come when it comes. If not tonight, don’t sleep in to compensate — and you’ll likely sleep better the next night,” she says.\n\n#### **13\\. Health condition affecting sleep**\n“Insomnia is both a symptom and a disease,” says Watson. If correcting your sleep habits hasn’t improved its quality, your insomnia may be a symptom of another condition.\n\nThere are over 80 sleep disorders, many which include insomnia as a symptom. These include [sleep apnea](https:\/\/www.aarp.org\/health\/healthy-living\/what-is-sleep-apnea\/ \"more on sleep apnea in older adults\"), restless leg syndrome, parasomnia (such as sleepwalking, talking or eating) and narcolepsy. While a relatively rare condition, older adults in particular are susceptible to REM sleep behavior disorder (RBD), where individuals physically act out their dreams while asleep. This not only may cause injury to oneself or their bed partner but can be an early warning sign of Parkinson’s, Lewy body dementia or multiple system atrophy, a rare neurodegenerative disorder that affects the body's involuntary functions, and should be treated by a doctor.\n\nOther non-sleep disorders that may cause insomnia include pain, arthritis, atrial fibrillation, PTSD and heartburn, according to Pelayo.\n\nIf you’ve tried the correcting your sleep on your own for a month and it still doesn’t feel adequate, see your doctor for an evaluation.\n\n#### **14\\. Exercising too close to bedtime**\nExercise offers numerous benefits for better sleep, such as reducing anxiety and depression and realigning your circadian rhythm. But working out too close to bedtime may be counterproductive. Exercise can heat up your body or make you feel more alert which can make it harder to sleep. Instead, aim to exercise at least two hours before bed to allow these effects to wear off.\n\n### Treatment options for insomnia\n**Cognitive behavioral therapy for insomnia (CBT-I):** This is typically recommended as the first-line treatment because it identifies and addresses habits, behaviors, thoughts and other factors that keep you awake during the night. Think of it as getting a toolbox for overcoming insomnia.\n\n**Medication:** Those who opt for medication should know that there can be side effects and limitations for long term use. For older adults, [sleeping pills can be especially dangerous](https:\/\/www.aarp.org\/health\/conditions-treatments\/reasons-to-avoid-sleeping-pills\/ \"why older adults should skip sleeping pills\") due to the risk of mobility problems and falls. However, if you’re dealing with temporary insomnia, your doctor might give you a short-term prescription.\n\nAlternatively, a relatively new category of medication called dual orexin receptor antagonist (DORA) has proven to be well tolerated in older adults with insomnia and can be a good alternative to traditional prescription sleeping pills.\n\n**Over-the-counter options**: In general, it’s best to steer clear of over-the-counter options like [melatonin](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/ \"the link between melatonin and sleep\"), Tylenol PM or Advil PM. They may not provide the most effective solution and could mask an underlying medical condition responsible for insomnia, which might require a doctor’s evaluation, says Watson. “If you’re just addressing the insomnia yourself over the counter, you might miss an opportunity to address the root cause.”\n\n**Alcohol**: While alcohol may help you fall asleep initally, as it wears off, your sleep becomes more disrupted toward the last half of the night.\n\n**Cannabis**: The role of cannabis in promoting sleep remains uncertain, and its potential effects are still being researched.\n\n### When to see a doctor\nYou should reach out to a doctor when insomnia begins to impact your daytime function or if you routinely have trouble with your sleep quality or quantity, multiple nights a week.\n\nWorking with a sleep specialist or other another health care professional is important for managing insomnia because you can identify the root causes of your sleeplessness and establish a personalized treatment plan that addresses your specific needs.\n\n“Modern sleep medicine has reached a point where most sleep disorder will improve when addressed correctly,” Pelayo says. “So you shouldn’t suffer with a sleep disorder anymore.”\n\n[%{postComment}%](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/#comments_widget_id)\n\n*Jessica Migala has written for* Marie Claire*,* Prevention *and more than 30 other publications.*\n\nUnlock Access to AARP Members Edition\n\n[Join AARP to Continue](https:\/\/appsec.aarp.org\/mem\/join?campaignID=UBJFMOA23&intcmp=MEM-ONLY-ACCESS)\n\nAlready a Member? [Login](https:\/\/secure.aarp.org\/applications\/user\/login?promo=MOA&intcmp=MEM-ONLY-ACCESS)\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![newsletter-naw-tablet](https:\/\/cdn.aarp.net\/content\/dam\/experience-fragments\/uxdia-folder-structure\/en\/next-action-widgets\/newsletter_naw\/Newsletter_NAW\/master\/_jcr_content\/root\/responsivegrid\/container\/articleimage.coreimg.75.1140.jpeg\/content\/dam\/aarp\/QA_bucket\/widgetimages\/newsletter_NAW_tablet.jpg)\n\nAARP NEWSLETTERS\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![Mujer leyendo tableta](https:\/\/cdn.aarp.net\/content\/dam\/experience-fragments\/uxdia-folder-structure\/en\/next-action-widgets\/newsletter_naw\/Newsletter_NAW\/master\/_jcr_content\/root\/responsivegrid\/container\/container\/container\/articleimage.coreimg.75.1140.png\/content\/dam\/aarp\/QA_bucket\/widgetimages\/newsletter_NAW_desktop.png)\n\nGet the Your Health newsletter from AARP\n\n**Sign up for the latest health news, fitness and nutrition updates and more\\!**\n\n[See All Newsletters](https:\/\/www.aarp.org\/newsletters\/)\n\n[Privacy Hub](https:\/\/www.aarp.org\/about-aarp\/privacy-policy\/ \"privacy policy link\")\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![newsletter-naw-tablet](https:\/\/cdn.aarp.net\/content\/dam\/experience-fragments\/uxdia-folder-structure\/en\/next-action-widgets\/newsletter_naw\/Newsletter_NAW\/health\/_jcr_content\/root\/responsivegrid\/container_copy\/articleimage.coreimg.75.1140.jpeg\/content\/dam\/aarp\/QA_bucket\/widgetimages\/newsletter_NAW_tablet.jpg)\n\nAARP NEWSLETTERS\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![Mujer leyendo tableta](https:\/\/cdn.aarp.net\/content\/dam\/experience-fragments\/uxdia-folder-structure\/en\/next-action-widgets\/newsletter_naw\/Newsletter_NAW\/health\/_jcr_content\/root\/responsivegrid\/container_copy\/container\/container\/articleimage.coreimg.75.1140.png\/content\/dam\/aarp\/QA_bucket\/widgetimages\/newsletter_NAW_desktop.png)\n\nGet the Your Health newsletter from AARP\n\n**Sign up for the latest health news, fitness and nutrition updates and more\\!**\n\n[See All Newsletters](https:\/\/www.aarp.org\/newsletters\/)\n\n[Privacy Hub](https:\/\/www.aarp.org\/privacy\/ \"privacy hub link\")\n\nMore on Sleep\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![tea, feathers, pills, masks, and an alarm clock on a blue field](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/conditions-treatments\/have-trouble-sleeping\/_jcr_content\/root\/container_main\/container_moreAarp_main\/container_moreAarp\/container_moreAarp_cmp\/featuredlist\/tabItem\/good-sleeping-habits1.coreimg.50.932.jpeg\/content\/dam\/aarp\/home-and-family\/experience-counts\/august-17-issue-9\/1140-sleep-items-blue.jpg)](https:\/\/www.aarp.org\/health\/healthy-living\/good-sleeping-habits\/ \"How to Create a Sleep Sanctuary and Other Tips for a Good Night's Sleep\n\")\n\n[How to Create a Sleep Sanctuary and Other Tips for a Good Night's Sleep](https:\/\/www.aarp.org\/health\/healthy-living\/good-sleeping-habits\/)\n\n[13 habits to give your body the rest it needs](https:\/\/www.aarp.org\/health\/healthy-living\/good-sleeping-habits\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![3D illustration of double bed hovering in air and with white cloud above.](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/conditions-treatments\/have-trouble-sleeping\/_jcr_content\/root\/container_main\/container_moreAarp_main\/container_moreAarp\/container_moreAarp_cmp\/featuredlist\/tabItem\/how-to-sleep-through-the-night2.coreimg.50.932.jpeg\/content\/dam\/aarp\/health\/healthy-living\/2023\/03\/1140-floating-bed-with-cloud.jpg)](https:\/\/www.aarp.org\/health\/healthy-living\/how-to-sleep-through-the-night\/ \"6 Simple Strategies for Sleeping Through the Night\n\n\n\n\")\n\n[6 Simple Strategies for Sleeping Through the Night](https:\/\/www.aarp.org\/health\/healthy-living\/how-to-sleep-through-the-night\/)\n\n[Tips for getting the deep sleep you need. Plus, how to get back to sleep if you wake in the wee hours](https:\/\/www.aarp.org\/health\/healthy-living\/how-to-sleep-through-the-night\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![509782673](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/conditions-treatments\/have-trouble-sleeping\/_jcr_content\/root\/container_main\/container_moreAarp_main\/container_moreAarp\/container_moreAarp_cmp\/featuredlist\/tabItem\/sleep-and-brain-health3.coreimg.50.932.jpeg\/content\/dam\/aarp\/research\/surveys_statistics\/health\/2016\/Images\/1140-sleep-and-brain-health.jpg)](https:\/\/www.aarp.org\/pri\/topics\/health\/brain-health\/sleep-and-brain-health\/ \"Sleep and Brain Health\")\n\n[Sleep and Brain Health](https:\/\/www.aarp.org\/pri\/topics\/health\/brain-health\/sleep-and-brain-health\/)\n\n[Sleep habits and understanding the relationship between sleep and brain health are examined in this study of 40-plus adults](https:\/\/www.aarp.org\/pri\/topics\/health\/brain-health\/sleep-and-brain-health\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![3D illustration of double bed with pillows floating on clouds in mid-air against blue background](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/conditions-treatments\/have-trouble-sleeping\/_jcr_content\/root\/container_main\/container_moreAarp_main\/container_moreAarp\/container_moreAarp_cmp\/featuredlist\/tabItem\/smart-guide-sleep4.coreimg.50.932.jpeg\/content\/dam\/aarp\/members-only\/member-benefits\/2022\/05\/1140-sg-sleep-NEW-promo.jpg) MEMBERS ONLY](https:\/\/www.aarp.org\/health\/healthy-living\/smart-guide-sleep\/ \"Wake Up More Refreshed With Our Smart Guide to Sleep\n&nbsp;\n\")\n\n[Wake Up More Refreshed With Our Smart Guide to Sleep](https:\/\/www.aarp.org\/health\/healthy-living\/smart-guide-sleep\/)\n\n[43 tips to help you fight those restless, endless nights and get the slumber you need](https:\/\/www.aarp.org\/health\/healthy-living\/smart-guide-sleep\/)\n\nMEMBERS ONLY\n\n{ \"maxItems\":4, \"itemsPerRow\":\"3\", \"rows\":\"4\", \"loadMore\":\"6\", \"adsNum\":\"0\", \"resultsLength\":\"4\" }\n\n### Recommended for You\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![a photo and graphic illustration shows a burrito covered in foil, cut in half](https:\/\/aarp.widen.net\/content\/f8o4jllll8\/jpeg\/1200-burrito-2026.jpg?anchor=0%2C0&q=80&color=ffffffff&u=k2e9ec) Members only](https:\/\/www.aarp.org\/home-living\/national-burrito-day-deals-2026\/?src=psn \"Recommended for You\")\n\nHome Living\n\n#### [National Burrito Day Freebies and Deals](https:\/\/www.aarp.org\/home-living\/national-burrito-day-deals-2026\/?src=psn)\n[Celebrate the unofficial holiday with 10 tasty burrito bargains](https:\/\/www.aarp.org\/home-living\/national-burrito-day-deals-2026\/?src=psn)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) 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Safe](https:\/\/www.aarp.org\/auto\/driver-safety\/winter-driving-tips\/?src=psn)\n[New skidding recommendations, how to prep your car for winter and more.](https:\/\/www.aarp.org\/auto\/driver-safety\/winter-driving-tips\/?src=psn)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![](https:\/\/www.aarp.org\/content\/dam\/aarp\/retirement\/social-security\/2021\/12\/1140-ssa-retirement-selfie.jpg) Members only](https:\/\/www.aarp.org\/social-security\/faq\/when-can-you-start-collecting\/?src=psn \"Recommended for You\")\n\nSocial Security\n\n#### [When Can I Collect Social Security?](https:\/\/www.aarp.org\/social-security\/faq\/when-can-you-start-collecting\/?src=psn)\n[You can start getting retirement benefits at age 62, but payments get bigger if you wait.](https:\/\/www.aarp.org\/social-security\/faq\/when-can-you-start-collecting\/?src=psn)\n\nARTICLE CONTINUES AFTER ADVERTISEMENT\n\n{ \"articlePagePath\" 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Long naps**\n“Many adults don’t nap voluntarily or intentionally, but often fall asleep when not busy or watching TV,” says Doghramji. Either way, your brain sees it as sleep. The most common time of the day when people get sleepy is between 2 and 3 in the afternoon, when we experience a natural dip in energy, he says. This may prevent you from feeling tired at bedtime; then spending too much time lying awake can contribute to insomnia. If your afternoon energy tends to be low, try scheduling something active for that time instead of napping. It will help you feel refreshed, and research shows that exercisers have better sleep quality too — so it’s a double bang for your buck.\n\nIf a nap calls your name, Pelayo suggests sleeping no longer than 40 minutes to avoid feeling groggy later. Rest your head where you normally sleep so you remain accustomed to the same sleep environment.\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![An illustration of a woman in bed reading a gigantic book.](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/conditions-treatments\/have-trouble-sleeping\/_jcr_content\/root\/container_main\/container_body_main\/container_body3\/container_body_cf\/body_three_cf_one\/par3\/articlecontentfragme\/cfimage.coreimg.50.932.jpeg\/content\/dam\/aarp\/health\/conditions_treatments\/2019\/03\/1140-bedroom-insomnia.jpg)\n\nSAM ISLAND\n#### **8\\. Spending too much time in bed**\nReading may be a relaxing activity but you should take your book to an armchair — not [your bed](https:\/\/www.aarp.org\/health\/healthy-living\/best-mattress\/ \"best mattresses\"), Harris advises. “I prefer that the bed is only used for sleep and sex,” she says. Even calm activities like puzzles or an adult coloring book can cause your brain to associate the bed with activities that you pursue while awake, which can affect your ability to drift off at night.\n\n#### **9\\. Alcohol**\nYep, a glass of vino can simmer you down and make it easier to fall asleep. However, research shows that while it may help you conk out, there’s also a rebound effect that causes lighter and more fragmented sleep in the second half of the night; that’s why you’re up at 3 a.m. It also decreases sleep quality — so you rise less refreshed.\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![An illustration of a wine bottle and wine glass lying in bed.](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/conditions-treatments\/have-trouble-sleeping\/_jcr_content\/root\/container_main\/container_body_main\/container_body3\/container_body_cf\/body_three_cf_one\/par7\/articlecontentfragme\/cfimage.coreimg.50.932.jpeg\/content\/dam\/aarp\/health\/conditions_treatments\/2019\/03\/1140-alcohol-insomnia.jpg)\n\nSAM ISLAND\n\nLimit alcohol to three hours before bedtime and imbibe moderately (one drink for women and two for men, as recommended by the Centers for Disease Control and Prevention).\n\n#### **10\\. Medications**\nSleep can also be interrupted by poor timing of your medications. Some, like diuretics for blood pressure, can make you have to urinate more often. More than one or two bathroom breaks at night is abnormal, Doghramji says.\n\nAntidepressant SSRIs, can either be energizing or sedating, depending what type you’re on. Steroids like prednisone, beta blockers like propranolol and certain asthma medications are best taken in the morning to avoid sleep disruptions. Always consult your doctor before changing the timing of your medication. See [\"Common Medications That Can Affect Sleep\"](https:\/\/www.aarp.org\/health\/drugs-supplements\/medications-that-can-cause-insomnia\/ \"these common medications can trigger insomnia\") for more details.\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![An illustration of a man sitting up in bed with insomnia.](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/conditions-treatments\/have-trouble-sleeping\/_jcr_content\/root\/container_main\/container_body_main\/container_body3\/container_body_cf\/body_three_cf_one\/par11\/articlecontentfragme\/cfimage.coreimg.50.932.jpeg\/content\/dam\/aarp\/health\/conditions_treatments\/2019\/03\/1140-deep-unexplained-insomnia.jpg)\n\nSAM ISLAND\n#### **11\\. Stress**\nDealing with stress can make falling asleep difficult, leading to light, fragmented sleep. However, there are tools to help alleviate stress-related insomnia.\n\nFor example, if you’re stressed over bills, avoid reviewing or addressing them in your bedroom. “Put it in a separate room so when you go to your room, it’s a different world,” says Pelayo who also wrote How to Sleep: The New Science-Based Solutions for Sleeping Through the Night.\n\nIf you have persistent thoughts that trap you in a cycle of negative feelings, schedule a dedicated time to think or worry. Consider journaling or writing a simple list, whether it’s what you need from the grocery store or even jotting down short- and long-term goals.\n\n“Say it and believe it, then put that aside,” says Pelayo. \"Now do something that you enjoy. Reach for pleasure, a warm bath or time with your spouse.” These activities can be incorporated into your sleep routine to signal to your body that you are transitioning into sleep mode and the day is over.\n\nProblems may seem less intense in the morning than they do at night.\n\nFinally, [cognitive behavioral therapy for insomnia (CBT-I)](https:\/\/www.aarp.org\/health\/conditions-treatments\/talk-therapy-for-insomnia\/ \"why you might consider CBT for insomnia\"), can help you retrain your thoughts to calm your mind, Doghramji says. A specially trained CBT-I therapist can help, but there are also apps that teach you these important skills. “Don’t just use them at 3 a.m.; practice with these apps during the day.”\n\n#### **12\\. Forced-sleep**\nAs you get older you may start going to bed earlier but you may want to consider pushing it back later.\n\n“You want a later bedtime, but a locked in wake-up time. That’s going to squeeze out those middle of the night awakening… and the body’s going to sleep deeper,” says Pelayo.\n\nLying in bed trying to force sleep to happen out of boredom backfires, Harris says. It can convince your brain that being awake in bed is normal. Instead, get up and go into a different room and do something relaxing and calm in dim light, she advises. (No screens allowed.) Having an accepting mindset about it can also help. “Sleep will come when it comes. If not tonight, don’t sleep in to compensate — and you’ll likely sleep better the next night,” she says.\n\n#### **13\\. Health condition affecting sleep**\n“Insomnia is both a symptom and a disease,” says Watson. If correcting your sleep habits hasn’t improved its quality, your insomnia may be a symptom of another condition.\n\nThere are over 80 sleep disorders, many which include insomnia as a symptom. These include [sleep apnea](https:\/\/www.aarp.org\/health\/healthy-living\/what-is-sleep-apnea\/ \"more on sleep apnea in older adults\"), restless leg syndrome, parasomnia (such as sleepwalking, talking or eating) and narcolepsy. While a relatively rare condition, older adults in particular are susceptible to REM sleep behavior disorder (RBD), where individuals physically act out their dreams while asleep. This not only may cause injury to oneself or their bed partner but can be an early warning sign of Parkinson’s, Lewy body dementia or multiple system atrophy, a rare neurodegenerative disorder that affects the body's involuntary functions, and should be treated by a doctor.\n\nOther non-sleep disorders that may cause insomnia include pain, arthritis, atrial fibrillation, PTSD and heartburn, according to Pelayo.\n\nIf you’ve tried the correcting your sleep on your own for a month and it still doesn’t feel adequate, see your doctor for an evaluation.\n\n#### **14\\. Exercising too close to bedtime**\nExercise offers numerous benefits for better sleep, such as reducing anxiety and depression and realigning your circadian rhythm. But working out too close to bedtime may be counterproductive. Exercise can heat up your body or make you feel more alert which can make it harder to sleep. Instead, aim to exercise at least two hours before bed to allow these effects to wear off.\n\n### Treatment options for insomnia\n**Cognitive behavioral therapy for insomnia (CBT-I):** This is typically recommended as the first-line treatment because it identifies and addresses habits, behaviors, thoughts and other factors that keep you awake during the night. Think of it as getting a toolbox for overcoming insomnia.\n\n**Medication:** Those who opt for medication should know that there can be side effects and limitations for long term use. For older adults, [sleeping pills can be especially dangerous](https:\/\/www.aarp.org\/health\/conditions-treatments\/reasons-to-avoid-sleeping-pills\/ \"why older adults should skip sleeping pills\") due to the risk of mobility problems and falls. However, if you’re dealing with temporary insomnia, your doctor might give you a short-term prescription.\n\nAlternatively, a relatively new category of medication called dual orexin receptor antagonist (DORA) has proven to be well tolerated in older adults with insomnia and can be a good alternative to traditional prescription sleeping pills.\n\n**Over-the-counter options**: In general, it’s best to steer clear of over-the-counter options like [melatonin](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/ \"the link between melatonin and sleep\"), Tylenol PM or Advil PM. They may not provide the most effective solution and could mask an underlying medical condition responsible for insomnia, which might require a doctor’s evaluation, says Watson. “If you’re just addressing the insomnia yourself over the counter, you might miss an opportunity to address the root cause.”\n\n**Alcohol**: While alcohol may help you fall asleep initally, as it wears off, your sleep becomes more disrupted toward the last half of the night.\n\n**Cannabis**: The role of cannabis in promoting sleep remains uncertain, and its potential effects are still being researched.\n\n### When to see a doctor\nYou should reach out to a doctor when insomnia begins to impact your daytime function or if you routinely have trouble with your sleep quality or quantity, multiple nights a week.\n\nWorking with a sleep specialist or other another health care professional is important for managing insomnia because you can identify the root causes of your sleeplessness and establish a personalized treatment plan that addresses your specific needs.\n\n“Modern sleep medicine has reached a point where most sleep disorder will improve when addressed correctly,” Pelayo says. “So you shouldn’t suffer with a sleep disorder anymore.”","meta_canonical":null}

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URL	https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/
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Meta Title	14 Surprising Factors That Can Sabotage Your Shut-Eye
Meta Description	Alcohol, blue lights, stealth caffeine sources, anxiety and even certain medications can cause insomnia, which can have a negative impact on your health.
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Boilerpipe Text	7. Long naps “Many adults don’t nap voluntarily or intentionally, but often fall asleep when not busy or watching TV,” says Doghramji. Either way, your brain sees it as sleep. The most common time of the day when people get sleepy is between 2 and 3 in the afternoon, when we experience a natural dip in energy, he says. This may prevent you from feeling tired at bedtime; then spending too much time lying awake can contribute to insomnia. If your afternoon energy tends to be low, try scheduling something active for that time instead of napping. It will help you feel refreshed, and research shows that exercisers have better sleep quality too — so it’s a double bang for your buck. If a nap calls your name, Pelayo suggests sleeping no longer than 40 minutes to avoid feeling groggy later. Rest your head where you normally sleep so you remain accustomed to the same sleep environment. SAM ISLAND 8. Spending too much time in bed Reading may be a relaxing activity but you should take your book to an armchair — not your bed , Harris advises. “I prefer that the bed is only used for sleep and sex,” she says. Even calm activities like puzzles or an adult coloring book can cause your brain to associate the bed with activities that you pursue while awake, which can affect your ability to drift off at night. 9. Alcohol Yep, a glass of vino can simmer you down and make it easier to fall asleep. However, research shows that while it may help you conk out, there’s also a rebound effect that causes lighter and more fragmented sleep in the second half of the night; that’s why you’re up at 3 a.m. It also decreases sleep quality — so you rise less refreshed. SAM ISLAND Limit alcohol to three hours before bedtime and imbibe moderately (one drink for women and two for men, as recommended by the Centers for Disease Control and Prevention). 10. Medications Sleep can also be interrupted by poor timing of your medications. Some, like diuretics for blood pressure, can make you have to urinate more often. More than one or two bathroom breaks at night is abnormal, Doghramji says. Antidepressant SSRIs, can either be energizing or sedating, depending what type you’re on. Steroids like prednisone, beta blockers like propranolol and certain asthma medications are best taken in the morning to avoid sleep disruptions. Always consult your doctor before changing the timing of your medication. See "Common Medications That Can Affect Sleep" for more details. SAM ISLAND 11. Stress Dealing with stress can make falling asleep difficult, leading to light, fragmented sleep. However, there are tools to help alleviate stress-related insomnia. For example, if you’re stressed over bills, avoid reviewing or addressing them in your bedroom. “Put it in a separate room so when you go to your room, it’s a different world,” says Pelayo who also wrote How to Sleep: The New Science-Based Solutions for Sleeping Through the Night. If you have persistent thoughts that trap you in a cycle of negative feelings, schedule a dedicated time to think or worry. Consider journaling or writing a simple list, whether it’s what you need from the grocery store or even jotting down short- and long-term goals. “Say it and believe it, then put that aside,” says Pelayo. "Now do something that you enjoy. Reach for pleasure, a warm bath or time with your spouse.” These activities can be incorporated into your sleep routine to signal to your body that you are transitioning into sleep mode and the day is over. Problems may seem less intense in the morning than they do at night. Finally, cognitive behavioral therapy for insomnia (CBT-I) , can help you retrain your thoughts to calm your mind, Doghramji says. A specially trained CBT-I therapist can help, but there are also apps that teach you these important skills. “Don’t just use them at 3 a.m.; practice with these apps during the day.” 12. Forced-sleep As you get older you may start going to bed earlier but you may want to consider pushing it back later. “You want a later bedtime, but a locked in wake-up time. That’s going to squeeze out those middle of the night awakening… and the body’s going to sleep deeper,” says Pelayo. Lying in bed trying to force sleep to happen out of boredom backfires, Harris says. It can convince your brain that being awake in bed is normal. Instead, get up and go into a different room and do something relaxing and calm in dim light, she advises. (No screens allowed.) Having an accepting mindset about it can also help. “Sleep will come when it comes. If not tonight, don’t sleep in to compensate — and you’ll likely sleep better the next night,” she says. 13. Health condition affecting sleep “Insomnia is both a symptom and a disease,” says Watson. If correcting your sleep habits hasn’t improved its quality, your insomnia may be a symptom of another condition. There are over 80 sleep disorders, many which include insomnia as a symptom. These include sleep apnea , restless leg syndrome, parasomnia (such as sleepwalking, talking or eating) and narcolepsy. While a relatively rare condition, older adults in particular are susceptible to REM sleep behavior disorder (RBD), where individuals physically act out their dreams while asleep. This not only may cause injury to oneself or their bed partner but can be an early warning sign of Parkinson’s, Lewy body dementia or multiple system atrophy, a rare neurodegenerative disorder that affects the body's involuntary functions, and should be treated by a doctor. Other non-sleep disorders that may cause insomnia include pain, arthritis, atrial fibrillation, PTSD and heartburn, according to Pelayo. If you’ve tried the correcting your sleep on your own for a month and it still doesn’t feel adequate, see your doctor for an evaluation. 14. Exercising too close to bedtime Exercise offers numerous benefits for better sleep, such as reducing anxiety and depression and realigning your circadian rhythm. But working out too close to bedtime may be counterproductive. Exercise can heat up your body or make you feel more alert which can make it harder to sleep. Instead, aim to exercise at least two hours before bed to allow these effects to wear off. Treatment options for insomnia Cognitive behavioral therapy for insomnia (CBT-I): This is typically recommended as the first-line treatment because it identifies and addresses habits, behaviors, thoughts and other factors that keep you awake during the night. Think of it as getting a toolbox for overcoming insomnia. Medication: Those who opt for medication should know that there can be side effects and limitations for long term use. For older adults, sleeping pills can be especially dangerous due to the risk of mobility problems and falls. However, if you’re dealing with temporary insomnia, your doctor might give you a short-term prescription. Alternatively, a relatively new category of medication called dual orexin receptor antagonist (DORA) has proven to be well tolerated in older adults with insomnia and can be a good alternative to traditional prescription sleeping pills. Over-the-counter options : In general, it’s best to steer clear of over-the-counter options like melatonin , Tylenol PM or Advil PM. They may not provide the most effective solution and could mask an underlying medical condition responsible for insomnia, which might require a doctor’s evaluation, says Watson. “If you’re just addressing the insomnia yourself over the counter, you might miss an opportunity to address the root cause.” Alcohol : While alcohol may help you fall asleep initally, as it wears off, your sleep becomes more disrupted toward the last half of the night. Cannabis : The role of cannabis in promoting sleep remains uncertain, and its potential effects are still being researched. When to see a doctor You should reach out to a doctor when insomnia begins to impact your daytime function or if you routinely have trouble with your sleep quality or quantity, multiple nights a week. Working with a sleep specialist or other another health care professional is important for managing insomnia because you can identify the root causes of your sleeplessness and establish a personalized treatment plan that addresses your specific needs. “Modern sleep medicine has reached a point where most sleep disorder will improve when addressed correctly,” Pelayo says. “So you shouldn’t suffer with a sleep disorder anymore.”
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Perils and Positives") POSSIBILITIES OF AI [Weighing the Perils and Positives](https://www.aarp.org/personal-technology/artificial-intelligence/) [Back](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/) [AARP Smart Picks](https://www.aarp.org/product-reviews/) [Close Menu](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/ "link to close menu") [![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![]()](https://www.aarp.org/health/healthy-living/best-mattress/ "The Best Mattresses of 2026: Expert Testing") Sleep [The Best Mattresses of 2026: Expert Testing](https://www.aarp.org/health/healthy-living/best-mattress/) [![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![]()](https://www.aarp.org/family-relationships/best-dating-sites-for-seniors/ "The Top Dating Sites for Seniors Compared") Relationships [The Top Dating Sites for Seniors Compared](https://www.aarp.org/family-relationships/best-dating-sites-for-seniors/) 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AGING IN PLACE [Is a 55+ Community Right for You?](https://www.aarp.org/home-living/is-over-55-community-right-for-you/) [![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![]() MEMBERS ONLY](https://www.aarp.org/home-living/guide-to-getting-rid-of-anything/ "What to Do With Your Unwanted Stuff") Declutter [What to Do With Your Unwanted Stuff](https://www.aarp.org/home-living/guide-to-getting-rid-of-anything/) MEMBERS ONLY [Back](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/) [Auto](https://www.aarp.org/auto/ "Link to auto channel page") [Close Menu](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/ "link to close menu") [Car Buying](https://www.aarp.org/auto/car-buying/ "Link to car buying landing page") [Driver Safety](https://www.aarp.org/auto/driver-safety/ "Link to driver safety landing page") [Maintenance & Safety](https://www.aarp.org/auto/car-maintenance-safety/ "Link to maintenance and safety page") [Trends & 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A different privacy policy and terms of service will apply. [Continue](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/) [Cancel](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/) Healthy Sleep Advice [Go to Series Main Page](https://www.aarp.org/health/healthy-living/better-sleep-for-better-health/) - [![Article Image](https://aarp.widen.net/content/p4nub1pfjy/png/102433_ConditionsLinkedToPoorSleep.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Causes of Sleeplessness Health Conditions Linked to Poor Sleep Trouble sleeping can signal serious problems](https://www.aarp.org/health/conditions-treatments/causes-of-sleeplessness/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/health/healthy-living/2022/06/1140-best-sleep-positions.jpg) Side or Back What’s the Best Sleeping Position for Your Health? 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Plus, what you need to know about safety](https://www.aarp.org/health/drugs-supplements/melatonin-and-sleep/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/health/healthy-living/2023/12/1140-woman-with-insomnia-sleep-deprivation.jpg) Deficit Woes Why Missing Sleep Is Worse for Women Than Men Not only do females get less sleep than males, their health suffers more from it](https://www.aarp.org/health/healthy-living/why-sleep-matters-more-for-women/) - [![Article Image](https://aarp.widen.net/content/ldzkhkjs7g/png/%2520100154_Natl-Napping-Day_hires.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Home & Living 7 Napping Tips for a Refreshing Snooze A power nap, a cat nap, an afternoon snooze. Whatever you call it, the concept of a nap is nothing new. But is a quick bit of shut-eye good for you? And when and how often should you take one? For National Napping Day, we talked to the experts to find out.](https://www.aarp.org/home-living/napping-tips/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/members-only/member-benefits/2022/05/1140-sg-sleep-NEW-promo.jpg) Health Smart Sleep Tips for a Refreshing Morning 43 tips to help you fight those restless, endless nights and get the slumber you need](https://www.aarp.org/health/healthy-living/smart-guide-sleep/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/health/conditions_treatments/2019/03/1140-man-with-insomnia-in-bed.jpg) Tossing and Turning Suddenly Can’t Sleep? Here’s What May Be Causing Your Insomnia 14 surprising factors that can sabotage your shut-eye](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/health/healthy-living/2022/04/1140-woman-asleep-with-light.jpg) Hello Darkness Light Can Affect Your Sleep and Health You should not be able to see your hand in your bedroom, experts say](https://www.aarp.org/health/healthy-living/light-affects-sleep-health/) - [![Article Image](https://aarp.widen.net/content/joaqsbpnqf/png/96761_MedicationsEffectSleep.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Sleep Meds 10 Medications That Can Mess With Your Sleep Trouble sleeping? These drugs may be to blame](https://www.aarp.org/health/drugs-supplements/medications-that-can-cause-insomnia/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/travel/tips/2023/09/1140-woman-wearing-sleep-mask.jpg) Shuteye on Trips 6 Tips for Getting Better Sleep While Traveling A good night’s sleep on vacation can start before you leave home](https://www.aarp.org/travel/travel-tips/lodging/info-2023/tips-for-better-sleep-while-on-vacation.html) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/home-and-family/experience-counts/august-17-issue-9/1140-sleep-items-blue.jpg) Sleep Hygiene How to Create a Sleep Sanctuary and Other Tips for a Good Night's Sleep 13 habits to give your body the rest it needs](https://www.aarp.org/health/healthy-living/good-sleeping-habits/) - [![Article Image](https://cdn.aarp.net/content/dam/specialized-membership/staying-sharp/articles/2015/1020-exhausted-man-head-hands-office.jpg) Staying Sharp 3 Things to Know About Sleep and Your Brain Why a good night’s rest is good medicine](https://stayingsharp.aarp.org/articles/sleep-deprivation-loss/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/health/healthy-living/2023/03/1140-floating-bed-with-cloud.jpg) Stay Asleep 6 Simple Strategies for Sleeping Through the Night Tips for getting the deep sleep you need. Plus, how to get back to sleep if you wake in the wee hours](https://www.aarp.org/health/healthy-living/how-to-sleep-through-the-night/) - [![Article Image](https://aarp.widen.net/content/uq5cavnp9j/png/102328_SleepAndYourBrain.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Sweet Dreams What Goes On in the Brain When We Dream? Plus, when they happen during sleep and how they evolve as we age](https://www.aarp.org/health/healthy-living/what-happens-when-we-dream/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/health/healthy-living/2022/05/1140-woman-sleeping.jpg) The Right Amount Can You Get Too Much Sleep? Researchers say seven hours per night is ideal](https://www.aarp.org/health/healthy-living/healthy-sleeping-tips/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/health/healthy-living/2023/03/1140-sleeping-pill-couple.jpg) Side Effects 3 Reasons to Avoid Sleeping Pills Sleep medication use is on the rise, especially in older adults](https://www.aarp.org/health/conditions-treatments/reasons-to-avoid-sleeping-pills/) - [![Article Image](https://cdn.aarp.net/content/dam/specialized-membership/staying-sharp/challenges-redesign/sleep/make-sleep-your-superpower-Rewards-2X.gif) Staying Sharp Make Sleep Your Superpower Learn how to overcome the barriers to a good night's rest with our new sleep challenge](https://stayingsharp.aarp.org/themes/sleep/) - [![Article Image](https://cdn.aarp.net/content/dam/specialized-membership/staying-sharp/articles/2016/1020-better-diet-choices.jpg) Staying Sharp A Healthy Diet May Be Linked to Better Sleep More fruits and veggies — and fewer sugary drinks — could help you catch your 40 winks](https://stayingsharp.aarp.org/articles/healthy-diet-better-sleep/) - [![Article Image](https://aarp.widen.net/content/atcknlfsce/png/103362_AppleSleepApnea_A.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Sleep Technology Newer Smartwatches Can Alert on Symptoms of Sleep Apnea FDA OKs software that measures breathing interruptions](https://www.aarp.org/home-family/personal-technology/info-2024/sleep-apnea-smartwatch.html) - [![Article Image](https://cdn.aarp.net/content/dam/specialized-membership/staying-sharp/articles/2020/03/1020x600-man-stressed-sleeping.jpg) Staying Sharp Too Stressed for Sleep? Here's What May Help Studies suggest losing good slumber may take a toll on the brain and body](https://stayingsharp.aarp.org/articles/stressed-sleep/) [Health](https://www.aarp.org/health/) # Suddenly Can’t Sleep? Here’s What May Be Causing Your Insomnia ## 14 surprising factors that can sabotage your shut-eye * By Jessica Migala, Updated July 30, 2024 AARP 49 Comments [En español](https://www.aarp.org/espanol/salud/enfermedades-y-tratamientos/info-2019/causas-comunes-del-insomnio.html) Published March 08, 2019 / Updated July 30, 2024 ![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![Man in bed](https://cdn.aarp.net/content/dam/aarpe/en/home/health/conditions-treatments/have-trouble-sleeping/_jcr_content/root/container_main/container_body_main/container_body1/container_body_cf/container_image/articlecontentfragment/cfimage.coreimg.50.932.jpeg/content/dam/aarp/health/conditions_treatments/2019/03/1140-man-with-insomnia-in-bed.jpg) Getty Images - [Facebook](http://www.facebook.com/sharer/sharer.php?u=https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/) - [Twitter](http://twitter.com/intent/tweet?url=https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/&related=CreateTheGood&text=) - [LinkedIn](https://www.linkedin.com/shareArticle?mini=true&url=https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/&title=) #### In this story [Age](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#age "age-related insomnia") • [Blue-lights](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#blue-lights "excess screen time can disrupt sleep") • [Menopause](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#menopause "menopause symptoms can mess with sleep") • [Caffeine](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#caffeine "that extra cup of joe could keep you awake at night") • [Lack of routine](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#lack-of-routine "set a routine to catch more Z's") • [Poor sleeping environment](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#poor-sleep-environment "why your bedroom should be a restful retreat") • [Long naps](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#long-naps "napping during the day can keep you awake at night") • [Too much time in bed](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#too-much-time-in-bed "lounging all day makes it difficult to unwind") • [Alcohol](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#alcohol "skip the nightcap to sleep more soundly") • [Medications](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#medications "the cause of your insomnia may be in your medicine cabinet") • [Stress](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#stress "anxiety and tension can make it tough to sleep") • [Forced-sleep](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#forced-sleep "trying to make yourself sleep can keep you awake") • [Coexisting condition](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#coexisting-condition "these health conditions often cause or worsen insomnia") • [Exercise](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#exercise "break a sweat earlier in the day to sleep better") • [Treatment options](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#treatment-options "how to get help for insomnia") • [When to see a doctor](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#when-to-see-a-doctor "when to see a doctor for insomnia") Sleep. It’s as elusive as leprechaun gold, and twice as valuable. The number of health conditions linked to poor or inadequate sleep is almost endless, with obesity, [diabetes](https://www.aarp.org/health/conditions-treatments/habits-increase-diabetes-risk/ "habits that can lead to diabetes") and heart disease topping the list. But sleep ought to be something we can control — just get to bed early and sleep the night away, right? Unfortunately, it isn’t that simple. [aarp-membership/member-benefits-and-discounts,taxonomy:money/personal-finances/discounts]() [Discover New AARP Benefits Find hundreds of unexpected benefits, savings and other free content with your membership.](https://secure.aarp.org/applications/user/auth?intcmp=MOJO-EXP-FNDRY-SWN&referrer=https%3A%2F%2Fappsec.aarp.org%2Fmem%2Fcardboarding%3Fflow%3Dw-o-a-2-t-i-y-r-m-e-s-n-h-xs-p-db-1-d) Members only “It really begins with feeling safe. There are physical aspects of sleep and there are psychological aspects of sleep. But in the end, your state of mind trumps everything,” says Rafael Pelayo, M.D., a clinical professor of psychiatry and behavioral sciences in sleep medicine at Stanford Medicine. ![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![An illustration of a sun that's snoozing and a moon that is awake.](https://cdn.aarp.net/content/dam/aarpe/en/home/health/conditions-treatments/have-trouble-sleeping/_jcr_content/root/container_main/container_body_main/container_body1/container_body_cf/body_one_cf_one/par3/articlecontentfragme/cfimage.coreimg.50.932.jpeg/content/dam/aarp/health/conditions_treatments/2019/03/1140-deep-insomnia-general.jpg) SAM ISLAND If you find yourself lying in bed for hours unable to fall asleep, waking up during the night, or don’t feel refreshed in the morning, see if one of these factors is souring your sweet dreams. ### What is insomnia? Insomnia is a common sleep disorder that can be caused by a variety of factors such as stress, anxiety, depression, medical conditions and medication side effects. Poor sleep habits, which sleep expert Nathaniel Watson, M.D., says “develop over a lifetime,” can also contribute. These habits may include not keeping to a regular sleep schedule, napping during the day or drinking too much alcohol right before bedtime. What’s more, hormonal fluctuations in women related to the menstrual cycle, pregnancy and menopause can lead to insomnia, says Shelby Harris, clinical associate professor at the Albert Einstein College of Medicine in New York and director of sleep health at Sleepopolis. ![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![newsletter-naw-tablet](https://cdn.aarp.net/content/dam/experience-fragments/uxdia-folder-structure/en/next-action-widgets/newsletter_naw/Newsletter_NAW/health/_jcr_content/root/responsivegrid/container_copy/articleimage.coreimg.75.1140.jpeg/content/dam/aarp/QA_bucket/widgetimages/newsletter_NAW_tablet.jpg) AARP NEWSLETTERS ![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![Mujer leyendo tableta](https://cdn.aarp.net/content/dam/experience-fragments/uxdia-folder-structure/en/next-action-widgets/newsletter_naw/Newsletter_NAW/health/_jcr_content/root/responsivegrid/container_copy/container/container/articleimage.coreimg.75.1140.png/content/dam/aarp/QA_bucket/widgetimages/newsletter_NAW_desktop.png) Get the Your Health newsletter from AARP Sign up for the latest health news, fitness and nutrition updates and more\! [See All Newsletters](https://www.aarp.org/newsletters/) [Privacy Hub](https://www.aarp.org/privacy/ "privacy hub link") ARTICLE CONTINUES AFTER ADVERTISEMENT ### Temporary vs. chronic insomnia Insomnia is considered chronic when it occurs three nights a week for three months. Fewer nights of disrupted sleep would be indicative of short-term, or temporary, insomnia. “When people have these unhappy moments in their life, there’s probably a little bit of difficulty sleeping and we shouldn’t get too hung up on that,” says Watson, who is codirector of the University of Washington Medicine Sleep Center. “If somebody’s having a short-term insomnia issue related to something happening in their life, I would caution people from catastrophizing around that and think of that as the normal experience of human emotion.” ### What causes insomnia? #### 1\. Age Age, alone, can be to blame for your sleep troubles. For one, older adults are more susceptible to health issues that can disrupt sleep. Plus, as you age, your circadian rhythm changes, which is why you might notice wanting to go to bed earlier and, likewise, waking up earlier. For women in perimenopause and menopause, [sleep disturbances](https://www.aarp.org/health/healthy-living/why-sleep-matters-more-for-women/ "why missing sleep is worse for women vs. men") often manifest hot flashes and night sweats. [Magazines & Resources]() [AARP Bookstore 40% off select AARP guides and books on health, tech, money, caregiving and more](https://www.aarp.org/membership/benefits/magazines/bookstore/) Members only Adding to these difficulties, as we age our brain makes less melatonin, a hormone that tells us night is approaching and prepares us for sleep, says Pelayo. “It’s not chiseled in stone that as we get older that we’re going to have problematic sleep,” says Watson. “When we look at epidemiology, we do see that sleep difficulties do become more prevalent as we age, but it’s not necessarily predetermined.” If you’re battling age-related insomnia, it’s important to keep a consistent sleep schedule so you don’t skimp on the recommended seven hours a night. Try to go to bed at the same time every night to avoid those late-night, early-morning days. ![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![An illustration of a man lying in bed and using his smartphone.](https://cdn.aarp.net/content/dam/aarpe/en/home/health/conditions-treatments/have-trouble-sleeping/_jcr_content/root/container_main/container_body_main/container_body2/container_body_cf/body_two_cf_one/par9/articlecontentfragme/cfimage.coreimg.50.932.jpeg/content/dam/aarp/health/conditions_treatments/2019/03/1140-bluelight-sleep.jpg) Sam Island #### 2\. Blue-lights You’ve heard time and again to turn off electronics an hour or so before bed because these devices emit a blue light that suppresses melatonin. However, glaring blue light even three or four hours earlier — like watching TV during or shortly after dinner — is enough to delay melatonin production, says Karl Doghramji, M.D., director of the Jefferson Sleep Disorders Center in Philadelphia. You don’t have to turn off the tube, though. He recommends wearing [eyeglasses that block blue light](https://www.aarp.org/health/conditions-treatments/computer-glasses-blue-light-protection/ "blue light blocking glasses") (available from a variety of online retailers) until you tuck in (and when you wake up at night too). That way, you’ll have no problems winding down with the TV on. #### 3\. Menopause Declining estrogen can prompt disturbances — including hot flashes — in the middle of the night. Research indicates that about a quarter of menopausal women have sleep problems severe enough to impact their ability to function during the day. Head off hot, sweaty wakeups by using sheets and pajamas that wick moisture, and sleeping on a buckwheat pillow, which is more cooling than traditional latex or down, advises Harris, who wrote The Women’s Guide to Overcoming Insomnia. If your partner likes it warmer, consider having a separate comforter for each side of the bed. ![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![An illustration of a man laying down looking up at floating sources of caffeine: coffee, chocolate and iced tea. ](https://cdn.aarp.net/content/dam/aarpe/en/home/health/conditions-treatments/have-trouble-sleeping/_jcr_content/root/container_main/container_body_main/container_body2/container_body_cf/body_two_cf_one/par15/articlecontentfragme/cfimage.coreimg.50.932.jpeg/content/dam/aarp/health/conditions_treatments/2019/03/1140-caffine-insomnia.jpg) Sam Island #### 4\. Caffeine While it may be intuitive that [drinking coffee](https://www.aarp.org/health/conditions-treatments/coffee-prevents-early-death/ "coffee may boost longevity") for an afternoon pick-me-up could interfere with your sleep later, “people often have no idea that they’re consuming caffeine in other forms, like iced tea or chocolate,” says Beth Ann Malow, M.D., director of the sleep disorders division of the Vanderbilt University Medical Center in Nashville, Tennessee. Everyone metabolizes it at a different rate, so you may be surprised at what time of day you should be cutting off caffeine. “If you’re having trouble falling asleep, eliminate it after lunch,” she says. #### 5\. Lack of a routine Humans like routines because they’re predictable and monotony tends to make people sleepy, Pelayo says. However, there is no one-size-fits all approach, since different things comfort different people. What’s most important is that your sleep routine signals relaxation, whether it’s a bath, meditation, prayer or even changing into clothes worn only for sleep. Routines aren’t just helpful before sleep either; they can also help you get out of bed and reinforce a consistent sleep schedule. Plan to do something you really enjoy first thing in the morning to encourage you to get out of bed and stick with a consistent wake-up time to help maintain a regular sleep schedule. #### 6\. Poor sleep environment A good sleep environment starts with feeling safe, Pelayo says. “We want people to go to bed feeling safe, comfortable and loved.” Temperature is crucial; your bedroom should be between 65 and 68 °F, according to the Sleep Foundation. Cooling sheets may also help. Dark rooms help stimulate melatonin production, so in addition to shades that keep out light, make sure to douse lights from any electronic devices. Exposure to bright light, especially in the morning, can also help you sleep at night, because it can help keep our circadian clocks on track. In fact, multiple studies show that [cataract surgery](https://www.aarp.org/medicare/does-medicare-cover-cataract-surgery/ "does Medicare cover cataract surgery"), which increases light entering the eye, can improve melatonin production by intensifying daytime light exposure, strengthening the signal that night is approaching. For noise, if you prefer silence, embrace it. But, if it comforts you, use it — whether its a podcast, fan or a sound machine. Make sure the sound is continuous and non-looping to avoid disruptions and set a timer for a podcast so the continued talk doesn’t wake you back up. “The brain is very active when it’s sleeping. It’s doing maintenance. It also has background monitoring,” says Pelayo. Therefore, sudden noises or interruptions can disturb sleep. Lastly, if keeping your phone nearby makes you feel safe, keep it within reach, Pelayo says. But, if it becomes something you obsess over, consider placing it in another room. Know that you can put your phone in ‘do not disturb’ mode to prevent notifications or configure it to only accept calls from specific contacts during sleeping hours. ARTICLE CONTINUES AFTER ADVERTISEMENT #### 7\. Long naps “Many adults don’t nap voluntarily or intentionally, but often fall asleep when not busy or watching TV,” says Doghramji. Either way, your brain sees it as sleep. The most common time of the day when people get sleepy is between 2 and 3 in the afternoon, when we experience a natural dip in energy, he says. This may prevent you from feeling tired at bedtime; then spending too much time lying awake can contribute to insomnia. If your afternoon energy tends to be low, try scheduling something active for that time instead of napping. It will help you feel refreshed, and research shows that exercisers have better sleep quality too — so it’s a double bang for your buck. If a nap calls your name, Pelayo suggests sleeping no longer than 40 minutes to avoid feeling groggy later. Rest your head where you normally sleep so you remain accustomed to the same sleep environment. ![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![An illustration of a woman in bed reading a gigantic book.](https://cdn.aarp.net/content/dam/aarpe/en/home/health/conditions-treatments/have-trouble-sleeping/_jcr_content/root/container_main/container_body_main/container_body3/container_body_cf/body_three_cf_one/par3/articlecontentfragme/cfimage.coreimg.50.932.jpeg/content/dam/aarp/health/conditions_treatments/2019/03/1140-bedroom-insomnia.jpg) SAM ISLAND #### 8\. Spending too much time in bed Reading may be a relaxing activity but you should take your book to an armchair — not [your bed](https://www.aarp.org/health/healthy-living/best-mattress/ "best mattresses"), Harris advises. “I prefer that the bed is only used for sleep and sex,” she says. Even calm activities like puzzles or an adult coloring book can cause your brain to associate the bed with activities that you pursue while awake, which can affect your ability to drift off at night. #### 9\. Alcohol Yep, a glass of vino can simmer you down and make it easier to fall asleep. However, research shows that while it may help you conk out, there’s also a rebound effect that causes lighter and more fragmented sleep in the second half of the night; that’s why you’re up at 3 a.m. It also decreases sleep quality — so you rise less refreshed. ![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![An illustration of a wine bottle and wine glass lying in bed.](https://cdn.aarp.net/content/dam/aarpe/en/home/health/conditions-treatments/have-trouble-sleeping/_jcr_content/root/container_main/container_body_main/container_body3/container_body_cf/body_three_cf_one/par7/articlecontentfragme/cfimage.coreimg.50.932.jpeg/content/dam/aarp/health/conditions_treatments/2019/03/1140-alcohol-insomnia.jpg) SAM ISLAND Limit alcohol to three hours before bedtime and imbibe moderately (one drink for women and two for men, as recommended by the Centers for Disease Control and Prevention). #### 10\. Medications Sleep can also be interrupted by poor timing of your medications. Some, like diuretics for blood pressure, can make you have to urinate more often. More than one or two bathroom breaks at night is abnormal, Doghramji says. Antidepressant SSRIs, can either be energizing or sedating, depending what type you’re on. Steroids like prednisone, beta blockers like propranolol and certain asthma medications are best taken in the morning to avoid sleep disruptions. Always consult your doctor before changing the timing of your medication. See ["Common Medications That Can Affect Sleep"](https://www.aarp.org/health/drugs-supplements/medications-that-can-cause-insomnia/ "these common medications can trigger insomnia") for more details. ![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![An illustration of a man sitting up in bed with insomnia.](https://cdn.aarp.net/content/dam/aarpe/en/home/health/conditions-treatments/have-trouble-sleeping/_jcr_content/root/container_main/container_body_main/container_body3/container_body_cf/body_three_cf_one/par11/articlecontentfragme/cfimage.coreimg.50.932.jpeg/content/dam/aarp/health/conditions_treatments/2019/03/1140-deep-unexplained-insomnia.jpg) SAM ISLAND #### 11\. Stress Dealing with stress can make falling asleep difficult, leading to light, fragmented sleep. However, there are tools to help alleviate stress-related insomnia. For example, if you’re stressed over bills, avoid reviewing or addressing them in your bedroom. “Put it in a separate room so when you go to your room, it’s a different world,” says Pelayo who also wrote How to Sleep: The New Science-Based Solutions for Sleeping Through the Night. If you have persistent thoughts that trap you in a cycle of negative feelings, schedule a dedicated time to think or worry. Consider journaling or writing a simple list, whether it’s what you need from the grocery store or even jotting down short- and long-term goals. “Say it and believe it, then put that aside,” says Pelayo. "Now do something that you enjoy. Reach for pleasure, a warm bath or time with your spouse.” These activities can be incorporated into your sleep routine to signal to your body that you are transitioning into sleep mode and the day is over. Problems may seem less intense in the morning than they do at night. Finally, [cognitive behavioral therapy for insomnia (CBT-I)](https://www.aarp.org/health/conditions-treatments/talk-therapy-for-insomnia/ "why you might consider CBT for insomnia"), can help you retrain your thoughts to calm your mind, Doghramji says. A specially trained CBT-I therapist can help, but there are also apps that teach you these important skills. “Don’t just use them at 3 a.m.; practice with these apps during the day.” #### 12\. Forced-sleep As you get older you may start going to bed earlier but you may want to consider pushing it back later. “You want a later bedtime, but a locked in wake-up time. That’s going to squeeze out those middle of the night awakening… and the body’s going to sleep deeper,” says Pelayo. Lying in bed trying to force sleep to happen out of boredom backfires, Harris says. It can convince your brain that being awake in bed is normal. Instead, get up and go into a different room and do something relaxing and calm in dim light, she advises. (No screens allowed.) Having an accepting mindset about it can also help. “Sleep will come when it comes. If not tonight, don’t sleep in to compensate — and you’ll likely sleep better the next night,” she says. #### 13\. Health condition affecting sleep “Insomnia is both a symptom and a disease,” says Watson. If correcting your sleep habits hasn’t improved its quality, your insomnia may be a symptom of another condition. There are over 80 sleep disorders, many which include insomnia as a symptom. These include [sleep apnea](https://www.aarp.org/health/healthy-living/what-is-sleep-apnea/ "more on sleep apnea in older adults"), restless leg syndrome, parasomnia (such as sleepwalking, talking or eating) and narcolepsy. While a relatively rare condition, older adults in particular are susceptible to REM sleep behavior disorder (RBD), where individuals physically act out their dreams while asleep. This not only may cause injury to oneself or their bed partner but can be an early warning sign of Parkinson’s, Lewy body dementia or multiple system atrophy, a rare neurodegenerative disorder that affects the body's involuntary functions, and should be treated by a doctor. Other non-sleep disorders that may cause insomnia include pain, arthritis, atrial fibrillation, PTSD and heartburn, according to Pelayo. If you’ve tried the correcting your sleep on your own for a month and it still doesn’t feel adequate, see your doctor for an evaluation. #### 14\. Exercising too close to bedtime Exercise offers numerous benefits for better sleep, such as reducing anxiety and depression and realigning your circadian rhythm. But working out too close to bedtime may be counterproductive. Exercise can heat up your body or make you feel more alert which can make it harder to sleep. Instead, aim to exercise at least two hours before bed to allow these effects to wear off. ### Treatment options for insomnia Cognitive behavioral therapy for insomnia (CBT-I): This is typically recommended as the first-line treatment because it identifies and addresses habits, behaviors, thoughts and other factors that keep you awake during the night. Think of it as getting a toolbox for overcoming insomnia. Medication: Those who opt for medication should know that there can be side effects and limitations for long term use. For older adults, [sleeping pills can be especially dangerous](https://www.aarp.org/health/conditions-treatments/reasons-to-avoid-sleeping-pills/ "why older adults should skip sleeping pills") due to the risk of mobility problems and falls. However, if you’re dealing with temporary insomnia, your doctor might give you a short-term prescription. Alternatively, a relatively new category of medication called dual orexin receptor antagonist (DORA) has proven to be well tolerated in older adults with insomnia and can be a good alternative to traditional prescription sleeping pills. Over-the-counter options: In general, it’s best to steer clear of over-the-counter options like [melatonin](https://www.aarp.org/health/drugs-supplements/melatonin-and-sleep/ "the link between melatonin and sleep"), Tylenol PM or Advil PM. They may not provide the most effective solution and could mask an underlying medical condition responsible for insomnia, which might require a doctor’s evaluation, says Watson. “If you’re just addressing the insomnia yourself over the counter, you might miss an opportunity to address the root cause.” Alcohol: While alcohol may help you fall asleep initally, as it wears off, your sleep becomes more disrupted toward the last half of the night. Cannabis*: The role of cannabis in promoting sleep remains uncertain, and its potential effects are still being researched. ### When to see a doctor You should reach out to a doctor when insomnia begins to impact your daytime function or if you routinely have trouble with your sleep quality or quantity, multiple nights a week. Working with a sleep specialist or other another health care professional is important for managing insomnia because you can identify the root causes of your sleeplessness and establish a personalized treatment plan that addresses your specific needs. “Modern sleep medicine has reached a point where most sleep disorder will improve when addressed correctly,” Pelayo says. “So you shouldn’t suffer with a sleep disorder anymore.” [%{postComment}%](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/#comments_widget_id) Jessica Migala has written for* Marie Claire, Prevention and more than 30 other publications. 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Readable Markdown	#### 7\. Long naps “Many adults don’t nap voluntarily or intentionally, but often fall asleep when not busy or watching TV,” says Doghramji. Either way, your brain sees it as sleep. The most common time of the day when people get sleepy is between 2 and 3 in the afternoon, when we experience a natural dip in energy, he says. This may prevent you from feeling tired at bedtime; then spending too much time lying awake can contribute to insomnia. If your afternoon energy tends to be low, try scheduling something active for that time instead of napping. It will help you feel refreshed, and research shows that exercisers have better sleep quality too — so it’s a double bang for your buck. If a nap calls your name, Pelayo suggests sleeping no longer than 40 minutes to avoid feeling groggy later. Rest your head where you normally sleep so you remain accustomed to the same sleep environment. ![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![An illustration of a woman in bed reading a gigantic book.](https://cdn.aarp.net/content/dam/aarpe/en/home/health/conditions-treatments/have-trouble-sleeping/_jcr_content/root/container_main/container_body_main/container_body3/container_body_cf/body_three_cf_one/par3/articlecontentfragme/cfimage.coreimg.50.932.jpeg/content/dam/aarp/health/conditions_treatments/2019/03/1140-bedroom-insomnia.jpg) SAM ISLAND #### 8\. Spending too much time in bed Reading may be a relaxing activity but you should take your book to an armchair — not [your bed](https://www.aarp.org/health/healthy-living/best-mattress/ "best mattresses"), Harris advises. “I prefer that the bed is only used for sleep and sex,” she says. Even calm activities like puzzles or an adult coloring book can cause your brain to associate the bed with activities that you pursue while awake, which can affect your ability to drift off at night. #### 9\. Alcohol Yep, a glass of vino can simmer you down and make it easier to fall asleep. However, research shows that while it may help you conk out, there’s also a rebound effect that causes lighter and more fragmented sleep in the second half of the night; that’s why you’re up at 3 a.m. It also decreases sleep quality — so you rise less refreshed. ![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![An illustration of a wine bottle and wine glass lying in bed.](https://cdn.aarp.net/content/dam/aarpe/en/home/health/conditions-treatments/have-trouble-sleeping/_jcr_content/root/container_main/container_body_main/container_body3/container_body_cf/body_three_cf_one/par7/articlecontentfragme/cfimage.coreimg.50.932.jpeg/content/dam/aarp/health/conditions_treatments/2019/03/1140-alcohol-insomnia.jpg) SAM ISLAND Limit alcohol to three hours before bedtime and imbibe moderately (one drink for women and two for men, as recommended by the Centers for Disease Control and Prevention). #### 10\. Medications Sleep can also be interrupted by poor timing of your medications. Some, like diuretics for blood pressure, can make you have to urinate more often. More than one or two bathroom breaks at night is abnormal, Doghramji says. Antidepressant SSRIs, can either be energizing or sedating, depending what type you’re on. Steroids like prednisone, beta blockers like propranolol and certain asthma medications are best taken in the morning to avoid sleep disruptions. Always consult your doctor before changing the timing of your medication. See ["Common Medications That Can Affect Sleep"](https://www.aarp.org/health/drugs-supplements/medications-that-can-cause-insomnia/ "these common medications can trigger insomnia") for more details. ![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![An illustration of a man sitting up in bed with insomnia.](https://cdn.aarp.net/content/dam/aarpe/en/home/health/conditions-treatments/have-trouble-sleeping/_jcr_content/root/container_main/container_body_main/container_body3/container_body_cf/body_three_cf_one/par11/articlecontentfragme/cfimage.coreimg.50.932.jpeg/content/dam/aarp/health/conditions_treatments/2019/03/1140-deep-unexplained-insomnia.jpg) SAM ISLAND #### 11\. Stress Dealing with stress can make falling asleep difficult, leading to light, fragmented sleep. However, there are tools to help alleviate stress-related insomnia. For example, if you’re stressed over bills, avoid reviewing or addressing them in your bedroom. “Put it in a separate room so when you go to your room, it’s a different world,” says Pelayo who also wrote How to Sleep: The New Science-Based Solutions for Sleeping Through the Night. If you have persistent thoughts that trap you in a cycle of negative feelings, schedule a dedicated time to think or worry. Consider journaling or writing a simple list, whether it’s what you need from the grocery store or even jotting down short- and long-term goals. “Say it and believe it, then put that aside,” says Pelayo. "Now do something that you enjoy. Reach for pleasure, a warm bath or time with your spouse.” These activities can be incorporated into your sleep routine to signal to your body that you are transitioning into sleep mode and the day is over. Problems may seem less intense in the morning than they do at night. Finally, [cognitive behavioral therapy for insomnia (CBT-I)](https://www.aarp.org/health/conditions-treatments/talk-therapy-for-insomnia/ "why you might consider CBT for insomnia"), can help you retrain your thoughts to calm your mind, Doghramji says. A specially trained CBT-I therapist can help, but there are also apps that teach you these important skills. “Don’t just use them at 3 a.m.; practice with these apps during the day.” #### 12\. Forced-sleep As you get older you may start going to bed earlier but you may want to consider pushing it back later. “You want a later bedtime, but a locked in wake-up time. That’s going to squeeze out those middle of the night awakening… and the body’s going to sleep deeper,” says Pelayo. Lying in bed trying to force sleep to happen out of boredom backfires, Harris says. It can convince your brain that being awake in bed is normal. Instead, get up and go into a different room and do something relaxing and calm in dim light, she advises. (No screens allowed.) Having an accepting mindset about it can also help. “Sleep will come when it comes. If not tonight, don’t sleep in to compensate — and you’ll likely sleep better the next night,” she says. #### 13\. Health condition affecting sleep “Insomnia is both a symptom and a disease,” says Watson. If correcting your sleep habits hasn’t improved its quality, your insomnia may be a symptom of another condition. There are over 80 sleep disorders, many which include insomnia as a symptom. These include [sleep apnea](https://www.aarp.org/health/healthy-living/what-is-sleep-apnea/ "more on sleep apnea in older adults"), restless leg syndrome, parasomnia (such as sleepwalking, talking or eating) and narcolepsy. While a relatively rare condition, older adults in particular are susceptible to REM sleep behavior disorder (RBD), where individuals physically act out their dreams while asleep. This not only may cause injury to oneself or their bed partner but can be an early warning sign of Parkinson’s, Lewy body dementia or multiple system atrophy, a rare neurodegenerative disorder that affects the body's involuntary functions, and should be treated by a doctor. Other non-sleep disorders that may cause insomnia include pain, arthritis, atrial fibrillation, PTSD and heartburn, according to Pelayo. If you’ve tried the correcting your sleep on your own for a month and it still doesn’t feel adequate, see your doctor for an evaluation. #### 14\. Exercising too close to bedtime Exercise offers numerous benefits for better sleep, such as reducing anxiety and depression and realigning your circadian rhythm. But working out too close to bedtime may be counterproductive. Exercise can heat up your body or make you feel more alert which can make it harder to sleep. Instead, aim to exercise at least two hours before bed to allow these effects to wear off. ### Treatment options for insomnia Cognitive behavioral therapy for insomnia (CBT-I): This is typically recommended as the first-line treatment because it identifies and addresses habits, behaviors, thoughts and other factors that keep you awake during the night. Think of it as getting a toolbox for overcoming insomnia. Medication: Those who opt for medication should know that there can be side effects and limitations for long term use. For older adults, [sleeping pills can be especially dangerous](https://www.aarp.org/health/conditions-treatments/reasons-to-avoid-sleeping-pills/ "why older adults should skip sleeping pills") due to the risk of mobility problems and falls. However, if you’re dealing with temporary insomnia, your doctor might give you a short-term prescription. Alternatively, a relatively new category of medication called dual orexin receptor antagonist (DORA) has proven to be well tolerated in older adults with insomnia and can be a good alternative to traditional prescription sleeping pills. Over-the-counter options: In general, it’s best to steer clear of over-the-counter options like [melatonin](https://www.aarp.org/health/drugs-supplements/melatonin-and-sleep/ "the link between melatonin and sleep"), Tylenol PM or Advil PM. They may not provide the most effective solution and could mask an underlying medical condition responsible for insomnia, which might require a doctor’s evaluation, says Watson. “If you’re just addressing the insomnia yourself over the counter, you might miss an opportunity to address the root cause.” Alcohol: While alcohol may help you fall asleep initally, as it wears off, your sleep becomes more disrupted toward the last half of the night. Cannabis: The role of cannabis in promoting sleep remains uncertain, and its potential effects are still being researched. ### When to see a doctor You should reach out to a doctor when insomnia begins to impact your daytime function or if you routinely have trouble with your sleep quality or quantity, multiple nights a week. Working with a sleep specialist or other another health care professional is important for managing insomnia because you can identify the root causes of your sleeplessness and establish a personalized treatment plan that addresses your specific needs. “Modern sleep medicine has reached a point where most sleep disorder will improve when addressed correctly,” Pelayo says. “So you shouldn’t suffer with a sleep disorder anymore.”
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