🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 181 (from laksa145)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa181.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.businessinsider.com/reference/why-cant-i-sleep\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.businessinsider.com/reference/why-cant-i-sleep\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.businessinsider.com\/reference\/why-cant-i-sleep","crawl_time":1775210333,"first_indexed_time":1760375625,"http_code":200,"src_unparsed":"com,businessinsider!www,\/reference\/why-cant-i-sleep s443","src_root_hash":"15170859634011428381","history_drop_reason":null,"meta_title":"Why Can’t I Sleep: 9 Causes and How to Cope - Business Insider","meta_descriptions":["Does getting the sleep you need to feel your best pose an ongoing challenge? Here are 9 possible reasons why, plus tips to fall asleep faster."],"attrs_boilerpipe_text":"Your inability to get sleep at night could be due to anything from stress to insomnia.\n \nJGI\/Jamie Grill\/Getty Images\n2022-07-15T16:51:55.000Z\nSleep loss can affect health and daytime function, and one in three Americans don't get enough rest.\nStress, travel, health concerns, some medications, and age-related changes can all cause insomnia.\nA nightly routine, comfortable bedroom, and less evening blue light can help you fall asleep faster.\nHave a hard time falling asleep?  You're in pretty good company.\nOne in three\nAmericans don't  sleep enough, and\n70 million\nlive with chronic sleep issues like insomnia.\nAcute or chronic\ninsomnia can make it hard to\nfall asleep\n, stay asleep, or wake up at the right time. This common sleep issue can have a number of causes. \nHere are some of the most common causes, along with a few strategies to help improve your rest. \nPotential causes\nThe key to a better night's sleep lies in understanding the cause of your insomnia. \n1. Stress\nShort-term insomnia\n, which might last a few days to a few weeks, often happens due to\ntemporary life stress or a traumatic event\n.\n\"When we experience stress in our lives, particularly when it's over a long period, it can lead to insomnia,\" says\nKatherine Hall\n, a sleep psychologist at\nSomnus Therapy\n. \nStress can leave your mind and body on high alert, ready to jump into action. Of course, this isn't conducive to\nfalling asleep\n.\n2. Travel\nMany people have trouble falling asleep in a new environment, like a hotel or friend's house. This tendency to sleep poorly in a new setting is called the\nfirst-night effect\n. \nResearchers theorize that the first-night effect happens as a\nprotective mechanism\nto help you stay safe while you rest. \nEven in a familiar environment,\nlong flights\nand\njet lag\ncan mess up your\ncircadian rhythm\nand make it harder to fall asleep.\n3. Food \nEating anything\nlate at night\ngoes against your body's circadian rhythm, so late-night snacking can make insomnia more likely.\nIn particular, foods\nhigh in fat or protein\nmay cause trouble sleeping. This is because these foods take a long time to digest, which can contribute to\nacid reflux\nor an\nupset stomach\n, at bedtime and while you sleep. \nAged cheeses, salami, pepperoni, and other foods containing\ntyramine\ncan also cause insomnia since tyramine triggers the release of norepinephrine and stimulates your brain. What's more,\ntyramine can trigger migraines\n, which could also keep you lying awake. \n4. Exercise \nHigh-intensity exercise\njust before bedtime can make it\nharder to fall asleep\n. \nAs you wind down in the evening, your\nbody temperature drops\nto signal your brain that it's time to rest. But aerobic exercise increases your brain's activity level and raises your body's core temperature, essentially waking you right back up.\nExperts suggest keeping your pre-bedtime physical activity\nlight or moderate\n— a\nwalk\n,\nyoga\n, or\nstretches\ngenerally won't mess with your sleep.\n5. Medical and mental health conditions \nMental health conditions like\nanxiety\n,\ndepression\n, and\nbipolar disorder\ncould also make it harder to fall asleep, Hall says. \nObsessive-compulsive disorder\n(OCD) and\nposttraumatic stress disorder\n(PTSD) can also cause\ntrouble with sleep\n.\nSome research suggests, in fact, that\nhalf of all insomnia cases\nrelate to anxiety, depression, or psychological stress.  \nPhysical\nconditions\nthat can contribute to insomnia include: \nHeart conditions\nRespiratory conditions\n, including\nCOPD\nand\nasthma\nChronic pain\nHormone issues\n, such as an\noveractive thyroid\nJoint and muscle issues, such as\narthritis\nGenital or urinary issues, including an\nenlarged prostate or urinary incontinence\nNeurological conditions such as\nAlzheimer's\nand\nParkinson's disease\n6. Medication\nCertain prescription medications, recreational drugs,\ncaffeine\n, and nicotine can also\nlead to insomnia\n.\nMedications that can lead to insomnia\ninclude\n:\nAntidepressants\nEpilepsy medication, particularly\nfelbamate\nAsthma medications including\nsalbutamol, salmeterol, and theophylline\nBlood pressure medications\n, particularly beta-blockers\nSteroid medications\nNon-steroidal anti-inflammatory drugs\n(NSAIDs)\nCNS stimulants for ADHD and narcolepsy,\nincluding methylphenidate and amphetamine-based\nmedications like\nAdderall\n7. Sleep disorders\n\"Conditions like\nsleep apnea\nand\nrestless leg syndrome\nalso perpetuate insomnia,\" says\nDr. Nilong Vyas\n, a medical doctor at\nSleepless in NOLA\nand medical review expert at\nSleep Foundation\n.\nRestless leg syndrome causes an almost uncontrollable desire to move your legs, causing\nup to 60% of people\nwith the condition to struggle with insomnia, especially when it comes to falling asleep.\nObstructive sleep apnea, which causes you to periodically stop breathing throughout the night, also causes insomnia in\n38% of people\nwith the condition.\n8. Age-related changes in sleep\nSleep tends to become less restful\nas you age, and you might find yourself more sensitive to noise or environmental changes. \n\"People over age 65 experience less slow-wave, or deep sleep, so they're more likely to be woken from their rest,\" Hall says. \nChildren and teenagers, who\nneed more sleep\nthan other age groups, also often struggle with insomnia. One\nnational study\nfound that 72% of high school students and 57% of middle school students didn't get enough sleep on school nights.\n9. Poor sleep hygiene\nGood\nsleep hygiene\npractices, like a consistent nighttime routine and calming environment, can help you feel rested. \nOn the other hand, poor sleep hygiene can easily keep you from getting the quality sleep you need.\nVyas says that poor sleep hygiene often involves inconsistent sleep and wake times, or consuming stimulating substances like\nalcohol\nor caffeine before bedtime. \nWhat to do about it\nAdequate sleep is essential for a healthy body and mind, so it's crucial for adults to find a way to\nget at least seven hours of sleep each night\n.\nThese three expert tips can help you fall asleep faster.\n1. Establish a routine\nHall notes that consistency results in more restful and restorative sleep. \"You should keep your bedtime and wake time as consistent as possible. Yes, even on weekends!\" Hall says.\nSetting your bedtime early enough to allow for at least seven hours of sleep can help you\nestablish healthier sleeping habits\nand feel less rushed in the evenings. \nThat said, if you put yourself to bed before you feel sleepy and have trouble falling asleep within 15 or 20 minutes, it's best to get out of bed and do something restful, like reading, in dim light until you feel ready to fall asleep. \n2. Limit screen time\nHall suggests the blurred line between work and rest often contributes to insomnia – especially if you\nwork from home\n.\n\"It's tempting to check that inbox or respond to one more email, but it can add up. Just one hour of screen time can delay melatonin release by\n3 hours\n,\" Hall says. \nEven if your screen time isn't work-related, you may want to consider\nremoving\nTVs, computers, and smartphones from your bedroom and\nturning off electronics\n30 to 60 minutes before bedtime — disconnecting can promote a better night's sleep.\n3. Keep it cool\nA too-warm room can cause restlessness, so\nexperts recommend\nkeeping your bedroom between 60 °F and 67 °F.\nOne 2021 study\nsuggests keeping your sleep environment at a comfortable temperature can improve your sleep quality. Other research indicates that even your\nbedding and clothing\nplay a role in restorative sleep.\nHall notes that sleeping naked is great for regulating your temperature while you sleep. \"The slight drop in body temperature from sleeping naked slows our heart rate, breathing rate, and digestion – getting our bodies into the perfect rhythm for optimal sleep,\" Hall says.\nCould it be a sleep disorder?\nVyas suggests talking with your clinician if you experience insomnia at least three times a week for three months. \"This is considered chronic insomnia and may need therapy or medication,\" Vyas says. \nEveryone has trouble sleeping sometimes, but\nchronic insomnia\nmay indicate a sleep disorder. \nSigns of a sleep disorder include:\nFrequently needing\nover 30 minutes\nto fall asleep at night\nFeeling tired during the day even\nafter sleeping 7 hours\nthe night before\nNoticing a\nreduced ability\nto perform your usual daytime activities\nMemory issues\nStruggling to control your\nemotions\nduring the day\n\"Your primary care provider can make the right referrals, whether it's for a sleep study, sleep center, or even an ENT,\" says Vyas. \nA specialist can diagnose and recommend\ntreatment for your sleep disorders\n, such as\nlight therapy,\nmedication\n, a\nCPAP machine\n, and more.\nProfessional treatment for sleep issues\nIf your sleeplessness persists, a good next step involves connecting with a doctor, especially if sleep issues begin to affect your waking life. \n\"If you frequently struggle to stay awake or fall asleep during the daytime without intending to, you should consider visiting your doctor right away,\" Hall says. \nUnchecked insomnia can lead to chronic sleep deprivation and\ncause\n:\nDecreased performance at work and school\nSlower reaction times and a higher risk of car accidents\nMental health symptoms like depression and anxiety\nIncreased risk of long-term conditions like\nhigh blood pressure\nand heart disease\nYour clinician may\nrecommend\n:\nCognitive behavioral therapy\nfor insomnia (CBT-I), the first line of treatment for both acute and chronic insomnia\nShort-term use of\nmelatonin\nor over-the-counter sleep aids\nPrescription sleeping medications\nInsider's takeaway\nGetting more sleep often means getting treatment for the reason behind your insomnia, whether that's stress, travel, or poor sleep hygiene. \n\"Many people assume if you've experienced insomnia, you will always have it, but that's not always the case,\" Vyas says.\nWhat works for one person might not work for you, so it's a good idea to test out more than one strategy for insomnia. A consistent evening routine, comfortable bedroom temperature, and guidance from a trained sleep specialist can help you get the quality rest you need and deserve.\nWe may receive a commission when you buy through our links, but our reporting and recommendations are always independent and objective.\nSleep\nRead next","attrs_markdown":"[Subscribe](https:\/\/www.businessinsider.com\/subscription)\n\n[Newsletters](https:\/\/www.businessinsider.com\/subscription\/newsletter)\n\n[Business](https:\/\/www.businessinsider.com\/business)\n\n[Strategy](https:\/\/www.businessinsider.com\/strategy)\n\n[Economy](https:\/\/www.businessinsider.com\/economy)\n\n[Finance](https:\/\/www.businessinsider.com\/finance)\n\n[Retail](https:\/\/www.businessinsider.com\/retail)\n\n[Advertising](https:\/\/www.businessinsider.com\/advertising)\n\n[Careers](https:\/\/www.businessinsider.com\/careers)\n\n[Law](https:\/\/www.businessinsider.com\/law)\n\n[Media](https:\/\/www.businessinsider.com\/media)\n\n[Real 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Österreich](https:\/\/www.businessinsider.de\/?IR=C)\n\n[España](https:\/\/businessinsider.es\/)\n\n[Japan](https:\/\/www.businessinsider.jp\/)\n\n[Polska](https:\/\/www.businessinsider.com.pl\/?IR=C)\n\n[TW 全球中文版](https:\/\/www.businessinsider.tw\/)\n\n[Get the app](https:\/\/www.businessinsider.com\/app \"Get the Business Insider app\")\n\n[News](https:\/\/www.businessinsider.com\/bi)\n\n# 9 reasons why you're having trouble falling asleep and what to do next\nBy   [Cassandra Miasnikov](https:\/\/www.businessinsider.com\/author\/cassandra-miasnikov)\n\n![Woman in bed stressed.](https:\/\/i.insider.com\/62d06be7b0ab4f001853c124?width=700)\n\nYour inability to get sleep at night could be due to anything from stress to insomnia.  JGI\/Jamie Grill\/Getty Images\n\n2022-07-15T16:51:55.000Z\n\nShare\n\nCopy link\n\n[Email](<mailto:?subject=9 reasons why you're having trouble falling asleep and what to do next&body=9%20reasons%20why%20you're%20having%20trouble%20falling%20asleep%20and%20what%20to%20do%20next%0D%0A%0D%0Ahttps%3A%2F%2Fwww.businessinsider.com%2Freference%2Fwhy-cant-i-sleep&> \"Email\")\n\nFacebook\n\nWhatsApp\n\nX\n\nLinkedIn\n\nBluesky\n\nThreads\n\nAn icon in the shape of a lightning bolt.\n\nImpact Link\n\nSave Saved\n\n[Read in app](https:\/\/insider-app.onelink.me\/4cpG\/?af_js_web=true&af_ss_ver=2_3_0&af_dp=insider%3A%2F%2Fbi%2Fpost%2Freference%2Fwhy-cant-i-sleep&af_force_deeplink=true&is_retargeting=true&deep_link_value=https%3A%2F%2Fwww.businessinsider.com%2Freference%2Fwhy-cant-i-sleep&pid=businessinsider&c=post_page_share_bar_v2_smart_4.13.23 \"Download the app\")\n\n- Sleep loss can affect health and daytime function, and one in three Americans don't get enough rest.\n- Stress, travel, health concerns, some medications, and age-related changes can all cause insomnia.\n- A nightly routine, comfortable bedroom, and less evening blue light can help you fall asleep faster.\n\nHave a hard time falling asleep? You're in pretty good company. [One in three](https:\/\/www.cdc.gov\/chronicdisease\/resources\/infographic\/sleep.htm) Americans don't sleep enough, and [70 million](https:\/\/www.cdc.gov\/sleep\/about_us.html#:~:text=About%2070%20million%20Americans%20suffer%20from%20chronic%20sleep%20problems.) live with chronic sleep issues like insomnia.\n\n[Acute or chronic](https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/symptoms-causes\/syc-20355167) insomnia can make it hard to [fall asleep](https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/symptoms-causes\/syc-20355167), stay asleep, or wake up at the right time. This common sleep issue can have a number of causes.\n\nHere are some of the most common causes, along with a few strategies to help improve your rest.\n\n## Potential causes\nThe key to a better night's sleep lies in understanding the cause of your insomnia.\n\n### 1\\. Stress\n[Short-term insomnia](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-is-acute-insomnia), which might last a few days to a few weeks, often happens due to [temporary life stress or a traumatic event](https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/symptoms-causes\/syc-20355167).\n\n\"When we experience stress in our lives, particularly when it's over a long period, it can lead to insomnia,\" says [Katherine Hall](https:\/\/somnustherapy.com\/affiliate-tos-page\/dr-katherine-hall-2\/), a sleep psychologist at [Somnus Therapy](http:\/\/somnustherapy.com\/).\n\nStress can leave your mind and body on high alert, ready to jump into action. Of course, this isn't conducive to [falling asleep](https:\/\/www.businessinsider.com\/how-to-beat-insomnia-and-sleep-better-2016-12).\n\n### 2\\. Travel\nMany people have trouble falling asleep in a new environment, like a hotel or friend's house. This tendency to sleep poorly in a new setting is called the [first-night effect](https:\/\/www.cell.com\/current-biology\/fulltext\/S0960-9822\\(16\\)30174-9).\n\nResearchers theorize that the first-night effect happens as a [protective mechanism](https:\/\/www.brown.edu\/news\/2016-04-21\/sleep) to help you stay safe while you rest.\n\nEven in a familiar environment, [long flights](https:\/\/www.businessinsider.com\/guides\/travel\/travel-products-for-falling-asleep-on-flights) and [jet lag](https:\/\/www.businessinsider.com\/how-to-avoid-jet-lag-2017-2) can mess up your [circadian rhythm](https:\/\/www.businessinsider.com\/how-to-reset-internal-body-clock-2017-3) and make it harder to fall asleep.\n\n### 3\\. Food\nEating anything [late at night](https:\/\/health.clevelandclinic.org\/is-eating-before-bed-bad-for-you\/) goes against your body's circadian rhythm, so late-night snacking can make insomnia more likely.\n\nIn particular, foods [high in fat or protein](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/better-sleep-3-simple-diet-tweaks) may cause trouble sleeping. This is because these foods take a long time to digest, which can contribute to [acid reflux](https:\/\/www.businessinsider.com\/guides\/health\/treatments\/home-remedies-for-acid-reflux) or an [upset stomach](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/nausea-after-eating), at bedtime and while you sleep.\n\nAged cheeses, salami, pepperoni, and other foods containing [tyramine](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/better-sleep-3-simple-diet-tweaks) can also cause insomnia since tyramine triggers the release of norepinephrine and stimulates your brain. What's more, [tyramine can trigger migraines](https:\/\/www.businessinsider.com\/guides\/health\/foods-that-trigger-migraines), which could also keep you lying awake.\n\n### 4\\. Exercise\n[High-intensity exercise](https:\/\/www.businessinsider.com\/guides\/health\/fitness\/benefits-of-hiit) just before bedtime can make it [harder to fall asleep](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep).\n\nAs you wind down in the evening, your [body temperature drops](https:\/\/www.businessinsider.com\/what-your-body-does-when-you-sleep-2019-3) to signal your brain that it's time to rest. But aerobic exercise increases your brain's activity level and raises your body's core temperature, essentially waking you right back up.\n\nExperts suggest keeping your pre-bedtime physical activity [light or moderate](https:\/\/health.clevelandclinic.org\/how-exercise-affects-your-sleep\/) — a [walk](https:\/\/www.businessinsider.com\/guides\/health\/fitness\/benefits-of-walking), [yoga](https:\/\/www.businessinsider.com\/easy-yoga-moves-to-help-you-sleep-2016-6), or [stretches](https:\/\/www.businessinsider.com\/guides\/health\/fitness\/benefits-of-stretching) generally won't mess with your sleep.\n\n### 5\\. Medical and mental health conditions\nMental health conditions like [anxiety](https:\/\/www.businessinsider.com\/guides\/health\/mental-health\/what-is-anxiety), [depression](https:\/\/www.businessinsider.com\/guides\/health\/mental-health\/what-is-depression), and [bipolar disorder](https:\/\/www.businessinsider.com\/guides\/health\/mental-health\/bipolar-symptoms) could also make it harder to fall asleep, Hall says.\n\n[Obsessive-compulsive disorder](https:\/\/www.businessinsider.com\/guides\/health\/mental-health\/do-i-have-ocd) (OCD) and [posttraumatic stress disorder](https:\/\/www.businessinsider.com\/guides\/health\/mental-health\/do-i-have-ptsd) (PTSD) can also cause [trouble with sleep](https:\/\/www.nami.org\/About-Mental-Illness\/Common-with-Mental-Illness\/Sleep-Disorders).\n\nSome research suggests, in fact, that [half of all insomnia cases](https:\/\/www.nami.org\/About-Mental-Illness\/Common-with-Mental-Illness\/Sleep-Disorders) relate to anxiety, depression, or psychological stress.\n\nPhysical [conditions](https:\/\/www.nhsinform.scot\/illnesses-and-conditions\/mental-health\/insomnia#causes) that can contribute to insomnia include:\n\n- [Heart conditions](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/can-lack-of-sleep-cause-heart-disease)\n- [Respiratory conditions](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-is-insomnia), including [COPD](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-are-the-symptoms-of-copd) and [asthma](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/types-of-asthma)\n- [Chronic pain](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-is-insomnia#treatment)\n- [Hormone issues](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-is-insomnia#treatment), such as an [overactive thyroid](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/overactive-thyroid)\n- Joint and muscle issues, such as [arthritis](https:\/\/www.businessinsider.com\/arthritis-signs-2018-11)\n- Genital or urinary issues, including an [enlarged prostate or urinary incontinence](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/urinary-incontinence)\n- Neurological conditions such as [Alzheimer's](https:\/\/www.businessinsider.com\/alzheimers-disease-risk-factors-and-how-to-address-them-early-2020-7) and [Parkinson's disease](https:\/\/www.businessinsider.com\/4-signs-that-you-may-be-at-risk-of-parkinsons-2019-4)\n### 6\\. Medication\nCertain prescription medications, recreational drugs, [caffeine](https:\/\/www.businessinsider.com\/guides\/health\/diet-nutrition\/how-long-does-caffeine-last), and nicotine can also [lead to insomnia](https:\/\/www.medlink.com\/articles\/drug-induced-insomnia-and-excessive-daytime-sleepiness-2021).\n\nMedications that can lead to insomnia [include](https:\/\/www.nhsinform.scot\/illnesses-and-conditions\/mental-health\/insomnia#causes):\n\n- [Antidepressants](https:\/\/www.businessinsider.com\/guides\/health\/mental-health\/do-antidepressants-work)\n- Epilepsy medication, particularly [felbamate](https:\/\/www.epilepsy.com\/stories\/exploring-relationship-between-insomnia-and-aeds)\n- Asthma medications including [salbutamol, salmeterol, and theophylline](https:\/\/www.nhsinform.scot\/illnesses-and-conditions\/mental-health\/insomnia#causes)\n- [Blood pressure medications](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/how-to-control-high-blood-pressure), particularly beta-blockers\n- [Steroid medications](https:\/\/www.businessinsider.com\/guides\/health\/what-is-prednisone-used-for)\n- [Non-steroidal anti-inflammatory drugs](https:\/\/www.businessinsider.com\/guides\/health\/treatments\/types-of-painkillers) (NSAIDs)\n- CNS stimulants for ADHD and narcolepsy, [including methylphenidate and amphetamine-based](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3441938\/) medications like [Adderall](https:\/\/www.businessinsider.com\/guides\/health\/mental-health\/what-does-adderall-do)\n### 7\\. Sleep disorders\n\"Conditions like [sleep apnea](https:\/\/www.businessinsider.com\/guides\/health\/how-to-treat-sleep-apnea) and [restless leg syndrome](https:\/\/www.businessinsider.com\/why-you-keep-waking-up-in-the-middle-of-the-night-2017-11) also perpetuate insomnia,\" says [Dr. Nilong Vyas](https:\/\/www.sleepfoundation.org\/about-us), a medical doctor at [Sleepless in NOLA](https:\/\/www.sleeplessinnola.com\/) and medical review expert at [Sleep Foundation](http:\/\/sleepfoundation.org\/).\n\n- Restless leg syndrome causes an almost uncontrollable desire to move your legs, causing [up to 60% of people](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-causes-insomnia) with the condition to struggle with insomnia, especially when it comes to falling asleep.\n- Obstructive sleep apnea, which causes you to periodically stop breathing throughout the night, also causes insomnia in [38% of people](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-causes-insomnia) with the condition.\n### 8\\. Age-related changes in sleep\n[Sleep tends to become less restful](https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/symptoms-causes\/syc-20355167) as you age, and you might find yourself more sensitive to noise or environmental changes.\n\n\"People over age 65 experience less slow-wave, or deep sleep, so they're more likely to be woken from their rest,\" Hall says.\n\nChildren and teenagers, who [need more sleep](https:\/\/www.businessinsider.com\/how-much-sleep-kids-need-to-stay-healthy-2016-6) than other age groups, also often struggle with insomnia. One [national study](https:\/\/www.cdc.gov\/healthyschools\/sleep.htm) found that 72% of high school students and 57% of middle school students didn't get enough sleep on school nights.\n\n### 9\\. Poor sleep hygiene\nGood [sleep hygiene](https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html) practices, like a consistent nighttime routine and calming environment, can help you feel rested.\n\nOn the other hand, poor sleep hygiene can easily keep you from getting the quality sleep you need.\n\nVyas says that poor sleep hygiene often involves inconsistent sleep and wake times, or consuming stimulating substances like [alcohol](https:\/\/www.businessinsider.com\/guides\/health\/alcohol-and-sleep) or caffeine before bedtime.\n\n## What to do about it\nAdequate sleep is essential for a healthy body and mind, so it's crucial for adults to find a way to [get at least seven hours of sleep each night](https:\/\/www.businessinsider.com\/how-to-get-8-hours-sleep-night-when-life-is-hectic-2018-10).\n\nThese three expert tips can help you fall asleep faster.\n\n### 1\\. Establish a routine\nHall notes that consistency results in more restful and restorative sleep. \"You should keep your bedtime and wake time as consistent as possible. Yes, even on weekends!\" Hall says.\n\nSetting your bedtime early enough to allow for at least seven hours of sleep can help you [establish healthier sleeping habits](https:\/\/sleepeducation.org\/healthy-sleep\/healthy-sleep-habits\/) and feel less rushed in the evenings.\n\nThat said, if you put yourself to bed before you feel sleepy and have trouble falling asleep within 15 or 20 minutes, it's best to get out of bed and do something restful, like reading, in dim light until you feel ready to fall asleep.\n\n### 2\\. Limit screen time\nHall suggests the blurred line between work and rest often contributes to insomnia – especially if you [work from home](https:\/\/www.businessinsider.com\/work-from-home-tips-self-care-2019-4).\n\n\"It's tempting to check that inbox or respond to one more email, but it can add up. Just one hour of screen time can delay melatonin release by [3 hours](https:\/\/www.health.harvard.edu\/staying-healthy\/blue-light-has-a-dark-side#:~:text=The%20blue%20light%20suppressed%20melatonin,1.5%20hours\\).),\" Hall says.\n\n**Medical term:** [Melatonin](https:\/\/www.businessinsider.com\/guides\/health\/treatments\/melatonin) is a hormone your body naturally produces that regulates your sleep-wake cycle.\n\nEven if your screen time isn't work-related, you may want to consider [removing](https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html) TVs, computers, and smartphones from your bedroom and [turning off electronics](https:\/\/sleepeducation.org\/healthy-sleep\/healthy-sleep-habits\/) 30 to 60 minutes before bedtime — disconnecting can promote a better night's sleep.\n\n### 3\\. Keep it cool\nA too-warm room can cause restlessness, so [experts recommend](https:\/\/health.clevelandclinic.org\/what-is-the-ideal-sleeping-temperature-for-my-bedroom\/) keeping your bedroom between 60 °F and 67 °F.\n\n[One 2021 study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8648527\/) suggests keeping your sleep environment at a comfortable temperature can improve your sleep quality. Other research indicates that even your [bedding and clothing](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3427038\/) play a role in restorative sleep.\n\nHall notes that sleeping naked is great for regulating your temperature while you sleep. \"The slight drop in body temperature from sleeping naked slows our heart rate, breathing rate, and digestion – getting our bodies into the perfect rhythm for optimal sleep,\" Hall says.\n\n## The best cooling products for better sleep\n![On left, a bed made is made with a white comforter and gray blanket; on right, a black thermostat with text \"72\" is mounted to wall.](<data:image\/svg+xml,%3C%3Fxml version='1.0' encoding='UTF-8'%3F%3E%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' width='1' height='1'\/%3E>)\n\nBed Bath & Beyond\/ecobee\n\nFrom fans to mattress toppers to cooling gel-infused pillows, there are a variety of products on that market that can help you keep cool while sleeping. Here are a few of the [best ones we've tried](https:\/\/www.businessinsider.com\/guides\/home\/best-cooling-products-for-better-sleep).\n\n- **Best fan:** Vornado 660 Large Whole Room Air Circulator - See at [Amazon](https:\/\/affiliate.insider.com\/?amazonTrackingID=biauto-56862-20&h=6c43300e8769c777ee199e69622263cc93be59318e936d8d85d33d87da052fe3&platform=browser&postID=62d027be453ef312d50e5d16&postSlug=reference%2Fwhy-cant-i-sleep&tags=service%3Acapi&u=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB0025QKUE8) and [Best Buy](https:\/\/shop-links.co\/1738243630299138110)\n- **Best cooling sheets:** Sleepletics Celliant Performance Sheet Set - [See at Amazon](https:\/\/affiliate.insider.com\/?amazonTrackingID=biauto-56862-20&h=d0270a3f0469b49a2977f5da77e3b9f62a596a0ee64930fe3752379349a8efe3&platform=browser&postID=62d027be453ef312d50e5d16&postSlug=reference%2Fwhy-cant-i-sleep&tags=service%3Acapi&u=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB07GZD5JRP)\n- **Best cooling weighted blanket:** GhostBed Weighted Blanket - See at [Amazon](https:\/\/affiliate.insider.com\/?amazonTrackingID=biauto-56862-20&h=20e412b4613f2726b21ca8af2dcd0adfaa95bbb27bf5628cbb2c8d4eff60f85a&platform=browser&postID=62d027be453ef312d50e5d16&postSlug=reference%2Fwhy-cant-i-sleep&tags=service%3Acapi&u=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB09T87QC3Z) and [GhostBed](https:\/\/affiliate.insider.com\/?amazonTrackingID=biauto-56862-20&h=b1a05ad1e6933e0b04d9258f88b1dacaf85f9d2911962040b3ce99666e8e11fd&platform=browser&postID=62d027be453ef312d50e5d16&postSlug=reference%2Fwhy-cant-i-sleep&tags=service%3Acapi&u=https%3A%2F%2Fwww.ghostbed.com%2Fproducts%2Fweighted-blanket)\n- **Best cooling mattress topper:** Bear Pro Mattress Topper - [See at Bear](https:\/\/affiliate.insider.com\/?amazonTrackingID=biauto-56862-20&h=2d734b8f9c3b7ef6ea8a0916351c1f464e482992c16bb59568868b53b58e037d&platform=browser&postID=62d027be453ef312d50e5d16&postSlug=reference%2Fwhy-cant-i-sleep&tags=service%3Acapi&u=https%3A%2F%2Fwww.bearmattress.com%2Fproducts%2Fbear-pro-topper)\n## Could it be a sleep disorder?\nVyas suggests talking with your clinician if you experience insomnia at least three times a week for three months. \"This is considered chronic insomnia and may need therapy or medication,\" Vyas says.\n\nEveryone has trouble sleeping sometimes, but [chronic insomnia](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-is-chronic-insomnia) may indicate a sleep disorder.\n\nSigns of a sleep disorder include:\n\n- Frequently needing [over 30 minutes](https:\/\/medlineplus.gov\/sleepdisorders.html) to fall asleep at night\n- Feeling tired during the day even [after sleeping 7 hours](https:\/\/my.clevelandclinic.org\/health\/articles\/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.) the night before\n- Noticing a [reduced ability](https:\/\/my.clevelandclinic.org\/health\/articles\/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.) to perform your usual daytime activities\n- [Memory issues](https:\/\/my.clevelandclinic.org\/health\/articles\/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.)\n- Struggling to control your [emotions](https:\/\/my.clevelandclinic.org\/health\/articles\/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.) during the day\n\n\"Your primary care provider can make the right referrals, whether it's for a sleep study, sleep center, or even an ENT,\" says Vyas.\n\nA specialist can diagnose and recommend [treatment for your sleep disorders](https:\/\/medlineplus.gov\/sleepdisorders.html), such as [light therapy,](https:\/\/www.businessinsider.com\/light-therapy-insomnia-sleep-depression-mood-2017-4) [medication](https:\/\/www.businessinsider.com\/guides\/health\/treatments\/sleep-aids), a [CPAP machine](https:\/\/www.businessinsider.com\/guides\/health\/what-is-a-cpap-machine), and more.\n\n## Professional treatment for sleep issues\nIf your sleeplessness persists, a good next step involves connecting with a doctor, especially if sleep issues begin to affect your waking life.\n\n\"If you frequently struggle to stay awake or fall asleep during the daytime without intending to, you should consider visiting your doctor right away,\" Hall says.\n\nUnchecked insomnia can lead to chronic sleep deprivation and [cause](https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/symptoms-causes\/syc-20355167):\n\n- Decreased performance at work and school\n- Slower reaction times and a higher risk of car accidents\n- Mental health symptoms like depression and anxiety\n- Increased risk of long-term conditions like [high blood pressure](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/high-blood-pressure) and heart disease\n\nYour clinician may [recommend](https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/diagnosis-treatment\/drc-20355173):\n\n- [Cognitive behavioral therapy](https:\/\/www.businessinsider.com\/surprising-forms-of-therapy-2019-2) for insomnia (CBT-I), the first line of treatment for both acute and chronic insomnia\n- Short-term use of [melatonin](https:\/\/www.businessinsider.com\/guides\/health\/treatments\/melatonin) or over-the-counter sleep aids\n- Prescription sleeping medications\n## Insider's takeaway\nGetting more sleep often means getting treatment for the reason behind your insomnia, whether that's stress, travel, or poor sleep hygiene.\n\n\"Many people assume if you've experienced insomnia, you will always have it, but that's not always the case,\" Vyas says.\n\nWhat works for one person might not work for you, so it's a good idea to test out more than one strategy for insomnia. A consistent evening routine, comfortable bedroom temperature, and guidance from a trained sleep specialist can help you get the quality rest you need and deserve.\n\nWe may receive a commission when you buy through our links, but our reporting and recommendations are always independent and objective.\n### Recommended video\n- [Sleep](https:\/\/www.businessinsider.com\/category\/sleep \"Sleep\")\n\n## Read next\n![](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>)\n\n![](https:\/\/www.businessinsider.com\/public\/assets\/logos\/placeholder.png)\n### Business Insider tells the innovative stories you want to know\n\n![](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>)\n\n![](https:\/\/www.businessinsider.com\/public\/assets\/logos\/placeholder.png)\n### Business Insider tells the innovative stories you want to know\n\n![](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>)\n\n![](https:\/\/www.businessinsider.com\/public\/assets\/logos\/placeholder.png)\n### Business Insider tells the innovative stories you want to know\n\n![](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>)\n\n![](https:\/\/www.businessinsider.com\/public\/assets\/logos\/placeholder.png)\n### Business Insider tells the innovative stories you want to know\n\n[HOME](https:\/\/www.businessinsider.com\/)\n\n[Subscribe](https:\/\/www.businessinsider.com\/subscription \"Subscribe\")\n\n[![Business Insider](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>) ![](https:\/\/www.businessinsider.com\/public\/assets\/logos\/stacked-black.svg)](https:\/\/www.businessinsider.com\/ \"Visit Business Insider\")\n\n[![Download on the App Store](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>) ![](https:\/\/www.businessinsider.com\/public\/assets\/badges\/app-store-badge.svg)](https:\/\/itunes.apple.com\/app\/apple-store\/id554260576?mt=8)\n\n[![Get it on Google Play](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>) ![](https:\/\/www.businessinsider.com\/public\/assets\/badges\/google-play-badge.svg)](https:\/\/play.google.com\/store\/apps\/details?id=com.freerange360.mpp.businessinsider)\n\nLegal & Privacy\n\n- [Terms of Service](https:\/\/www.businessinsider.com\/terms)\n- [Terms of Sale](https:\/\/www.businessinsider.com\/terms-of-sale)\n- [Privacy Policy](https:\/\/www.businessinsider.com\/privacy-policy)\n- [Accessibility](https:\/\/www.businessinsider.com\/accessibility)\n- [Code of Ethics Policy](https:\/\/www.businessinsider.com\/code-of-ethics)\n- [Reprints & Permissions](https:\/\/www.parsintl.com\/publication\/business-insider\/)\n- [Disclaimer](https:\/\/www.businessinsider.com\/disclaimer)\n- [Advertising Policies](https:\/\/www.businessinsider.com\/advertising-policies)\n- [Conflict of Interest Policy](https:\/\/www.businessinsider.com\/conflict-of-interest-policy)\n- [Commerce Policy](https:\/\/www.businessinsider.com\/commerce-policy)\n- [Coupons Privacy Policy](https:\/\/www.businessinsider.com\/coupons-privacy-policy)\n- [Coupons Terms](https:\/\/www.businessinsider.com\/coupons-terms)\n- [Cookie Settings](https:\/\/www.businessinsider.com\/reference\/why-cant-i-sleep)\n\nCompany\n\n- [About Us](https:\/\/www.businessinsider.com\/about-us)\n- [Careers](https:\/\/www.businessinsider.com\/work-at-business-insider)\n- [Advertise With Us](https:\/\/advertising.businessinsider.com\/)\n- [Contact Us](https:\/\/www.businessinsider.com\/contact)\n- [News Tips](https:\/\/www.businessinsider.com\/secure-news-tips)\n- [Company News](https:\/\/www.businessinsider.com\/category\/business-insider-press-room)\n- [Awards](https:\/\/www.businessinsider.com\/awards)\n- [Masthead](https:\/\/www.businessinsider.com\/masthead)\n\nOther\n\n- [Sitemap](https:\/\/www.businessinsider.com\/sitemap\/html\/index.html)\n- [Stock quotes by finanzen.net](https:\/\/www.finanzen.net\/)\n- [Corrections](https:\/\/www.businessinsider.com\/category\/corrections)\n- [Community Guidelines](https:\/\/www.businessinsider.com\/community-guidelines)\n- [AI Use](https:\/\/www.businessinsider.com\/how-the-business-insider-newsroom-uses-ai)\n\nInternational Editions\n\n- [AT](https:\/\/www.businessinsider.de\/?IR=C)\n- [DE](https:\/\/www.businessinsider.de\/?IR=C)\n- [ES](https:\/\/businessinsider.es\/)\n- [JP](https:\/\/www.businessinsider.jp\/)\n- [PL](https:\/\/www.businessinsider.com.pl\/?IR=C)\n- [TW](https:\/\/www.businessinsider.tw\/)\n\n[Copyright © 2026](https:\/\/www.businessinsider.com\/terms) Insider Inc. 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Registration on or use of this site constitutes acceptance of our [Terms of Service](https:\/\/www.businessinsider.com\/terms) and [Privacy Policy](https:\/\/www.businessinsider.com\/privacy-policy).\n\n![Insider.com TM Logo](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>)\n\n![](https:\/\/www.businessinsider.com\/public\/assets\/INSIDER\/US\/logos\/insider-com-trademark-opt.svg)\n\n![Insider](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>)\n\n![](https:\/\/www.businessinsider.com\/public\/assets\/INSIDER\/US\/logos\/Insider-logo-dark-opt.svg)\n\n![Insider-Inc Logo](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>)\n\n![](https:\/\/www.businessinsider.com\/public\/assets\/INSIDER\/US\/logos\/insider-inc.svg)\n\n![Tech Insider Logo](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>)\n\n![](https:\/\/www.businessinsider.com\/public\/assets\/BI\/US\/logos\/Tech-Insider-opt.svg)\n\n![Business Insider DE Logo](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>)\n\n![](https:\/\/www.businessinsider.com\/public\/assets\/BI\/DE\/logos\/BI-DE-Black-on-Light-final-footer-logo-opt.svg)\n\n![Insider Media Logo](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>)\n\n![](https:\/\/www.businessinsider.com\/public\/assets\/MI\/logos\/markets-insider-stacked.svg)\n\n![Insider Media Logo](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>)\n\n![](https:\/\/www.businessinsider.com\/public\/assets\/INSIDER\/US\/logos\/insider-media.svg)\n\n![News Insider Logo](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>)\n\n![](https:\/\/www.businessinsider.com\/public\/assets\/INSIDER\/US\/logos\/news-insider.svg)\n\n![Silicon Alley Logo](<data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 1 1'%3E%3C\/svg%3E>)\n\n![](https:\/\/www.businessinsider.com\/public\/assets\/INSIDER\/US\/logos\/silicon-alley-insider.svg)\n\n![](https:\/\/sb.scorecardresearch.com\/p?c1=2&c2=9900186&cv=3.6.0&;cj=1&comscorekw=)\n\nJump to\n\n1. [Main content](https:\/\/www.businessinsider.com\/reference\/why-cant-i-sleep#post-headline)\n2. [Search](https:\/\/www.businessinsider.com\/reference\/why-cant-i-sleep#search)\n3. [Account](https:\/\/www.businessinsider.com\/reference\/why-cant-i-sleep#account)\n4. [Jump to top of page](https:\/\/www.businessinsider.com\/)","attrs_readable_markdown":"![Woman in bed stressed.](https:\/\/i.insider.com\/62d06be7b0ab4f001853c124?width=700)\n\nYour inability to get sleep at night could be due to anything from stress to insomnia.  JGI\/Jamie Grill\/Getty Images\n\n2022-07-15T16:51:55.000Z\n\n- Sleep loss can affect health and daytime function, and one in three Americans don't get enough rest.\n- Stress, travel, health concerns, some medications, and age-related changes can all cause insomnia.\n- A nightly routine, comfortable bedroom, and less evening blue light can help you fall asleep faster.\n\nHave a hard time falling asleep? You're in pretty good company. [One in three](https:\/\/www.cdc.gov\/chronicdisease\/resources\/infographic\/sleep.htm) Americans don't sleep enough, and [70 million](https:\/\/www.cdc.gov\/sleep\/about_us.html#:~:text=About%2070%20million%20Americans%20suffer%20from%20chronic%20sleep%20problems.) live with chronic sleep issues like insomnia.\n\n[Acute or chronic](https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/symptoms-causes\/syc-20355167) insomnia can make it hard to [fall asleep](https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/symptoms-causes\/syc-20355167), stay asleep, or wake up at the right time. This common sleep issue can have a number of causes.\n\nHere are some of the most common causes, along with a few strategies to help improve your rest.\n\n## Potential causes\nThe key to a better night's sleep lies in understanding the cause of your insomnia.\n\n### 1\\. Stress\n[Short-term insomnia](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-is-acute-insomnia), which might last a few days to a few weeks, often happens due to [temporary life stress or a traumatic event](https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/symptoms-causes\/syc-20355167).\n\n\"When we experience stress in our lives, particularly when it's over a long period, it can lead to insomnia,\" says [Katherine Hall](https:\/\/somnustherapy.com\/affiliate-tos-page\/dr-katherine-hall-2\/), a sleep psychologist at [Somnus Therapy](http:\/\/somnustherapy.com\/).\n\nStress can leave your mind and body on high alert, ready to jump into action. Of course, this isn't conducive to [falling asleep](https:\/\/www.businessinsider.com\/how-to-beat-insomnia-and-sleep-better-2016-12).\n\n### 2\\. Travel\nMany people have trouble falling asleep in a new environment, like a hotel or friend's house. This tendency to sleep poorly in a new setting is called the [first-night effect](https:\/\/www.cell.com\/current-biology\/fulltext\/S0960-9822\\(16\\)30174-9).\n\nResearchers theorize that the first-night effect happens as a [protective mechanism](https:\/\/www.brown.edu\/news\/2016-04-21\/sleep) to help you stay safe while you rest.\n\nEven in a familiar environment, [long flights](https:\/\/www.businessinsider.com\/guides\/travel\/travel-products-for-falling-asleep-on-flights) and [jet lag](https:\/\/www.businessinsider.com\/how-to-avoid-jet-lag-2017-2) can mess up your [circadian rhythm](https:\/\/www.businessinsider.com\/how-to-reset-internal-body-clock-2017-3) and make it harder to fall asleep.\n\n### 3\\. Food\nEating anything [late at night](https:\/\/health.clevelandclinic.org\/is-eating-before-bed-bad-for-you\/) goes against your body's circadian rhythm, so late-night snacking can make insomnia more likely.\n\nIn particular, foods [high in fat or protein](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/better-sleep-3-simple-diet-tweaks) may cause trouble sleeping. This is because these foods take a long time to digest, which can contribute to [acid reflux](https:\/\/www.businessinsider.com\/guides\/health\/treatments\/home-remedies-for-acid-reflux) or an [upset stomach](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/nausea-after-eating), at bedtime and while you sleep.\n\nAged cheeses, salami, pepperoni, and other foods containing [tyramine](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/better-sleep-3-simple-diet-tweaks) can also cause insomnia since tyramine triggers the release of norepinephrine and stimulates your brain. What's more, [tyramine can trigger migraines](https:\/\/www.businessinsider.com\/guides\/health\/foods-that-trigger-migraines), which could also keep you lying awake.\n\n### 4\\. Exercise\n[High-intensity exercise](https:\/\/www.businessinsider.com\/guides\/health\/fitness\/benefits-of-hiit) just before bedtime can make it [harder to fall asleep](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep).\n\nAs you wind down in the evening, your [body temperature drops](https:\/\/www.businessinsider.com\/what-your-body-does-when-you-sleep-2019-3) to signal your brain that it's time to rest. But aerobic exercise increases your brain's activity level and raises your body's core temperature, essentially waking you right back up.\n\nExperts suggest keeping your pre-bedtime physical activity [light or moderate](https:\/\/health.clevelandclinic.org\/how-exercise-affects-your-sleep\/) — a [walk](https:\/\/www.businessinsider.com\/guides\/health\/fitness\/benefits-of-walking), [yoga](https:\/\/www.businessinsider.com\/easy-yoga-moves-to-help-you-sleep-2016-6), or [stretches](https:\/\/www.businessinsider.com\/guides\/health\/fitness\/benefits-of-stretching) generally won't mess with your sleep.\n\n### 5\\. Medical and mental health conditions\nMental health conditions like [anxiety](https:\/\/www.businessinsider.com\/guides\/health\/mental-health\/what-is-anxiety), [depression](https:\/\/www.businessinsider.com\/guides\/health\/mental-health\/what-is-depression), and [bipolar disorder](https:\/\/www.businessinsider.com\/guides\/health\/mental-health\/bipolar-symptoms) could also make it harder to fall asleep, Hall says.\n\n[Obsessive-compulsive disorder](https:\/\/www.businessinsider.com\/guides\/health\/mental-health\/do-i-have-ocd) (OCD) and [posttraumatic stress disorder](https:\/\/www.businessinsider.com\/guides\/health\/mental-health\/do-i-have-ptsd) (PTSD) can also cause [trouble with sleep](https:\/\/www.nami.org\/About-Mental-Illness\/Common-with-Mental-Illness\/Sleep-Disorders).\n\nSome research suggests, in fact, that [half of all insomnia cases](https:\/\/www.nami.org\/About-Mental-Illness\/Common-with-Mental-Illness\/Sleep-Disorders) relate to anxiety, depression, or psychological stress.\n\nPhysical [conditions](https:\/\/www.nhsinform.scot\/illnesses-and-conditions\/mental-health\/insomnia#causes) that can contribute to insomnia include:\n\n- [Heart conditions](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/can-lack-of-sleep-cause-heart-disease)\n- [Respiratory conditions](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-is-insomnia), including [COPD](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-are-the-symptoms-of-copd) and [asthma](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/types-of-asthma)\n- [Chronic pain](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-is-insomnia#treatment)\n- [Hormone issues](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-is-insomnia#treatment), such as an [overactive thyroid](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/overactive-thyroid)\n- Joint and muscle issues, such as [arthritis](https:\/\/www.businessinsider.com\/arthritis-signs-2018-11)\n- Genital or urinary issues, including an [enlarged prostate or urinary incontinence](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/urinary-incontinence)\n- Neurological conditions such as [Alzheimer's](https:\/\/www.businessinsider.com\/alzheimers-disease-risk-factors-and-how-to-address-them-early-2020-7) and [Parkinson's disease](https:\/\/www.businessinsider.com\/4-signs-that-you-may-be-at-risk-of-parkinsons-2019-4)\n### 6\\. Medication\nCertain prescription medications, recreational drugs, [caffeine](https:\/\/www.businessinsider.com\/guides\/health\/diet-nutrition\/how-long-does-caffeine-last), and nicotine can also [lead to insomnia](https:\/\/www.medlink.com\/articles\/drug-induced-insomnia-and-excessive-daytime-sleepiness-2021).\n\nMedications that can lead to insomnia [include](https:\/\/www.nhsinform.scot\/illnesses-and-conditions\/mental-health\/insomnia#causes):\n\n- [Antidepressants](https:\/\/www.businessinsider.com\/guides\/health\/mental-health\/do-antidepressants-work)\n- Epilepsy medication, particularly [felbamate](https:\/\/www.epilepsy.com\/stories\/exploring-relationship-between-insomnia-and-aeds)\n- Asthma medications including [salbutamol, salmeterol, and theophylline](https:\/\/www.nhsinform.scot\/illnesses-and-conditions\/mental-health\/insomnia#causes)\n- [Blood pressure medications](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/how-to-control-high-blood-pressure), particularly beta-blockers\n- [Steroid medications](https:\/\/www.businessinsider.com\/guides\/health\/what-is-prednisone-used-for)\n- [Non-steroidal anti-inflammatory drugs](https:\/\/www.businessinsider.com\/guides\/health\/treatments\/types-of-painkillers) (NSAIDs)\n- CNS stimulants for ADHD and narcolepsy, [including methylphenidate and amphetamine-based](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3441938\/) medications like [Adderall](https:\/\/www.businessinsider.com\/guides\/health\/mental-health\/what-does-adderall-do)\n### 7\\. Sleep disorders\n\"Conditions like [sleep apnea](https:\/\/www.businessinsider.com\/guides\/health\/how-to-treat-sleep-apnea) and [restless leg syndrome](https:\/\/www.businessinsider.com\/why-you-keep-waking-up-in-the-middle-of-the-night-2017-11) also perpetuate insomnia,\" says [Dr. Nilong Vyas](https:\/\/www.sleepfoundation.org\/about-us), a medical doctor at [Sleepless in NOLA](https:\/\/www.sleeplessinnola.com\/) and medical review expert at [Sleep Foundation](http:\/\/sleepfoundation.org\/).\n\n- Restless leg syndrome causes an almost uncontrollable desire to move your legs, causing [up to 60% of people](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-causes-insomnia) with the condition to struggle with insomnia, especially when it comes to falling asleep.\n- Obstructive sleep apnea, which causes you to periodically stop breathing throughout the night, also causes insomnia in [38% of people](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-causes-insomnia) with the condition.\n### 8\\. Age-related changes in sleep\n[Sleep tends to become less restful](https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/symptoms-causes\/syc-20355167) as you age, and you might find yourself more sensitive to noise or environmental changes.\n\n\"People over age 65 experience less slow-wave, or deep sleep, so they're more likely to be woken from their rest,\" Hall says.\n\nChildren and teenagers, who [need more sleep](https:\/\/www.businessinsider.com\/how-much-sleep-kids-need-to-stay-healthy-2016-6) than other age groups, also often struggle with insomnia. One [national study](https:\/\/www.cdc.gov\/healthyschools\/sleep.htm) found that 72% of high school students and 57% of middle school students didn't get enough sleep on school nights.\n\n### 9\\. Poor sleep hygiene\nGood [sleep hygiene](https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html) practices, like a consistent nighttime routine and calming environment, can help you feel rested.\n\nOn the other hand, poor sleep hygiene can easily keep you from getting the quality sleep you need.\n\nVyas says that poor sleep hygiene often involves inconsistent sleep and wake times, or consuming stimulating substances like [alcohol](https:\/\/www.businessinsider.com\/guides\/health\/alcohol-and-sleep) or caffeine before bedtime.\n\n## What to do about it\nAdequate sleep is essential for a healthy body and mind, so it's crucial for adults to find a way to [get at least seven hours of sleep each night](https:\/\/www.businessinsider.com\/how-to-get-8-hours-sleep-night-when-life-is-hectic-2018-10).\n\nThese three expert tips can help you fall asleep faster.\n\n### 1\\. Establish a routine\nHall notes that consistency results in more restful and restorative sleep. \"You should keep your bedtime and wake time as consistent as possible. Yes, even on weekends!\" Hall says.\n\nSetting your bedtime early enough to allow for at least seven hours of sleep can help you [establish healthier sleeping habits](https:\/\/sleepeducation.org\/healthy-sleep\/healthy-sleep-habits\/) and feel less rushed in the evenings.\n\nThat said, if you put yourself to bed before you feel sleepy and have trouble falling asleep within 15 or 20 minutes, it's best to get out of bed and do something restful, like reading, in dim light until you feel ready to fall asleep.\n\n### 2\\. Limit screen time\nHall suggests the blurred line between work and rest often contributes to insomnia – especially if you [work from home](https:\/\/www.businessinsider.com\/work-from-home-tips-self-care-2019-4).\n\n\"It's tempting to check that inbox or respond to one more email, but it can add up. Just one hour of screen time can delay melatonin release by [3 hours](https:\/\/www.health.harvard.edu\/staying-healthy\/blue-light-has-a-dark-side#:~:text=The%20blue%20light%20suppressed%20melatonin,1.5%20hours\\).),\" Hall says.\n\nEven if your screen time isn't work-related, you may want to consider [removing](https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html) TVs, computers, and smartphones from your bedroom and [turning off electronics](https:\/\/sleepeducation.org\/healthy-sleep\/healthy-sleep-habits\/) 30 to 60 minutes before bedtime — disconnecting can promote a better night's sleep.\n\n### 3\\. Keep it cool\nA too-warm room can cause restlessness, so [experts recommend](https:\/\/health.clevelandclinic.org\/what-is-the-ideal-sleeping-temperature-for-my-bedroom\/) keeping your bedroom between 60 °F and 67 °F.\n\n[One 2021 study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8648527\/) suggests keeping your sleep environment at a comfortable temperature can improve your sleep quality. Other research indicates that even your [bedding and clothing](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3427038\/) play a role in restorative sleep.\n\nHall notes that sleeping naked is great for regulating your temperature while you sleep. \"The slight drop in body temperature from sleeping naked slows our heart rate, breathing rate, and digestion – getting our bodies into the perfect rhythm for optimal sleep,\" Hall says.\n\n## Could it be a sleep disorder?\nVyas suggests talking with your clinician if you experience insomnia at least three times a week for three months. \"This is considered chronic insomnia and may need therapy or medication,\" Vyas says.\n\nEveryone has trouble sleeping sometimes, but [chronic insomnia](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/what-is-chronic-insomnia) may indicate a sleep disorder.\n\nSigns of a sleep disorder include:\n\n- Frequently needing [over 30 minutes](https:\/\/medlineplus.gov\/sleepdisorders.html) to fall asleep at night\n- Feeling tired during the day even [after sleeping 7 hours](https:\/\/my.clevelandclinic.org\/health\/articles\/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.) the night before\n- Noticing a [reduced ability](https:\/\/my.clevelandclinic.org\/health\/articles\/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.) to perform your usual daytime activities\n- [Memory issues](https:\/\/my.clevelandclinic.org\/health\/articles\/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.)\n- Struggling to control your [emotions](https:\/\/my.clevelandclinic.org\/health\/articles\/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.) during the day\n\n\"Your primary care provider can make the right referrals, whether it's for a sleep study, sleep center, or even an ENT,\" says Vyas.\n\nA specialist can diagnose and recommend [treatment for your sleep disorders](https:\/\/medlineplus.gov\/sleepdisorders.html), such as [light therapy,](https:\/\/www.businessinsider.com\/light-therapy-insomnia-sleep-depression-mood-2017-4) [medication](https:\/\/www.businessinsider.com\/guides\/health\/treatments\/sleep-aids), a [CPAP machine](https:\/\/www.businessinsider.com\/guides\/health\/what-is-a-cpap-machine), and more.\n\n## Professional treatment for sleep issues\nIf your sleeplessness persists, a good next step involves connecting with a doctor, especially if sleep issues begin to affect your waking life.\n\n\"If you frequently struggle to stay awake or fall asleep during the daytime without intending to, you should consider visiting your doctor right away,\" Hall says.\n\nUnchecked insomnia can lead to chronic sleep deprivation and [cause](https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/symptoms-causes\/syc-20355167):\n\n- Decreased performance at work and school\n- Slower reaction times and a higher risk of car accidents\n- Mental health symptoms like depression and anxiety\n- Increased risk of long-term conditions like [high blood pressure](https:\/\/www.businessinsider.com\/guides\/health\/conditions-symptoms\/high-blood-pressure) and heart disease\n\nYour clinician may [recommend](https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/diagnosis-treatment\/drc-20355173):\n\n- [Cognitive behavioral therapy](https:\/\/www.businessinsider.com\/surprising-forms-of-therapy-2019-2) for insomnia (CBT-I), the first line of treatment for both acute and chronic insomnia\n- Short-term use of [melatonin](https:\/\/www.businessinsider.com\/guides\/health\/treatments\/melatonin) or over-the-counter sleep aids\n- Prescription sleeping medications\n## Insider's takeaway\nGetting more sleep often means getting treatment for the reason behind your insomnia, whether that's stress, travel, or poor sleep hygiene.\n\n\"Many people assume if you've experienced insomnia, you will always have it, but that's not always the case,\" Vyas says.\n\nWhat works for one person might not work for you, so it's a good idea to test out more than one strategy for insomnia. A consistent evening routine, comfortable bedroom temperature, and guidance from a trained sleep specialist can help you get the quality rest you need and deserve.\n\nWe may receive a commission when you buy through our links, but our reporting and recommendations are always independent and objective.\n\n- [Sleep](https:\/\/www.businessinsider.com\/category\/sleep \"Sleep\")\n\nRead next","meta_canonical":null}

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Boilerpipe Text	Your inability to get sleep at night could be due to anything from stress to insomnia. JGI/Jamie Grill/Getty Images 2022-07-15T16:51:55.000Z Sleep loss can affect health and daytime function, and one in three Americans don't get enough rest. Stress, travel, health concerns, some medications, and age-related changes can all cause insomnia. A nightly routine, comfortable bedroom, and less evening blue light can help you fall asleep faster. Have a hard time falling asleep? You're in pretty good company. One in three Americans don't sleep enough, and 70 million live with chronic sleep issues like insomnia. Acute or chronic insomnia can make it hard to fall asleep , stay asleep, or wake up at the right time. This common sleep issue can have a number of causes. Here are some of the most common causes, along with a few strategies to help improve your rest. Potential causes The key to a better night's sleep lies in understanding the cause of your insomnia. 1. Stress Short-term insomnia , which might last a few days to a few weeks, often happens due to temporary life stress or a traumatic event . "When we experience stress in our lives, particularly when it's over a long period, it can lead to insomnia," says Katherine Hall , a sleep psychologist at Somnus Therapy . Stress can leave your mind and body on high alert, ready to jump into action. Of course, this isn't conducive to falling asleep . 2. Travel Many people have trouble falling asleep in a new environment, like a hotel or friend's house. This tendency to sleep poorly in a new setting is called the first-night effect . Researchers theorize that the first-night effect happens as a protective mechanism to help you stay safe while you rest. Even in a familiar environment, long flights and jet lag can mess up your circadian rhythm and make it harder to fall asleep. 3. Food Eating anything late at night goes against your body's circadian rhythm, so late-night snacking can make insomnia more likely. In particular, foods high in fat or protein may cause trouble sleeping. This is because these foods take a long time to digest, which can contribute to acid reflux or an upset stomach , at bedtime and while you sleep. Aged cheeses, salami, pepperoni, and other foods containing tyramine can also cause insomnia since tyramine triggers the release of norepinephrine and stimulates your brain. What's more, tyramine can trigger migraines , which could also keep you lying awake. 4. Exercise High-intensity exercise just before bedtime can make it harder to fall asleep . As you wind down in the evening, your body temperature drops to signal your brain that it's time to rest. But aerobic exercise increases your brain's activity level and raises your body's core temperature, essentially waking you right back up. Experts suggest keeping your pre-bedtime physical activity light or moderate — a walk , yoga , or stretches generally won't mess with your sleep. 5. Medical and mental health conditions Mental health conditions like anxiety , depression , and bipolar disorder could also make it harder to fall asleep, Hall says. Obsessive-compulsive disorder (OCD) and posttraumatic stress disorder (PTSD) can also cause trouble with sleep . Some research suggests, in fact, that half of all insomnia cases relate to anxiety, depression, or psychological stress. Physical conditions that can contribute to insomnia include: Heart conditions Respiratory conditions , including COPD and asthma Chronic pain Hormone issues , such as an overactive thyroid Joint and muscle issues, such as arthritis Genital or urinary issues, including an enlarged prostate or urinary incontinence Neurological conditions such as Alzheimer's and Parkinson's disease 6. Medication Certain prescription medications, recreational drugs, caffeine , and nicotine can also lead to insomnia . Medications that can lead to insomnia include : Antidepressants Epilepsy medication, particularly felbamate Asthma medications including salbutamol, salmeterol, and theophylline Blood pressure medications , particularly beta-blockers Steroid medications Non-steroidal anti-inflammatory drugs (NSAIDs) CNS stimulants for ADHD and narcolepsy, including methylphenidate and amphetamine-based medications like Adderall 7. Sleep disorders "Conditions like sleep apnea and restless leg syndrome also perpetuate insomnia," says Dr. Nilong Vyas , a medical doctor at Sleepless in NOLA and medical review expert at Sleep Foundation . Restless leg syndrome causes an almost uncontrollable desire to move your legs, causing up to 60% of people with the condition to struggle with insomnia, especially when it comes to falling asleep. Obstructive sleep apnea, which causes you to periodically stop breathing throughout the night, also causes insomnia in 38% of people with the condition. 8. Age-related changes in sleep Sleep tends to become less restful as you age, and you might find yourself more sensitive to noise or environmental changes. "People over age 65 experience less slow-wave, or deep sleep, so they're more likely to be woken from their rest," Hall says. Children and teenagers, who need more sleep than other age groups, also often struggle with insomnia. One national study found that 72% of high school students and 57% of middle school students didn't get enough sleep on school nights. 9. Poor sleep hygiene Good sleep hygiene practices, like a consistent nighttime routine and calming environment, can help you feel rested. On the other hand, poor sleep hygiene can easily keep you from getting the quality sleep you need. Vyas says that poor sleep hygiene often involves inconsistent sleep and wake times, or consuming stimulating substances like alcohol or caffeine before bedtime. What to do about it Adequate sleep is essential for a healthy body and mind, so it's crucial for adults to find a way to get at least seven hours of sleep each night . These three expert tips can help you fall asleep faster. 1. Establish a routine Hall notes that consistency results in more restful and restorative sleep. "You should keep your bedtime and wake time as consistent as possible. Yes, even on weekends!" Hall says. Setting your bedtime early enough to allow for at least seven hours of sleep can help you establish healthier sleeping habits and feel less rushed in the evenings. That said, if you put yourself to bed before you feel sleepy and have trouble falling asleep within 15 or 20 minutes, it's best to get out of bed and do something restful, like reading, in dim light until you feel ready to fall asleep. 2. Limit screen time Hall suggests the blurred line between work and rest often contributes to insomnia – especially if you work from home . "It's tempting to check that inbox or respond to one more email, but it can add up. Just one hour of screen time can delay melatonin release by 3 hours ," Hall says. Even if your screen time isn't work-related, you may want to consider removing TVs, computers, and smartphones from your bedroom and turning off electronics 30 to 60 minutes before bedtime — disconnecting can promote a better night's sleep. 3. Keep it cool A too-warm room can cause restlessness, so experts recommend keeping your bedroom between 60 °F and 67 °F. One 2021 study suggests keeping your sleep environment at a comfortable temperature can improve your sleep quality. Other research indicates that even your bedding and clothing play a role in restorative sleep. Hall notes that sleeping naked is great for regulating your temperature while you sleep. "The slight drop in body temperature from sleeping naked slows our heart rate, breathing rate, and digestion – getting our bodies into the perfect rhythm for optimal sleep," Hall says. Could it be a sleep disorder? Vyas suggests talking with your clinician if you experience insomnia at least three times a week for three months. "This is considered chronic insomnia and may need therapy or medication," Vyas says. Everyone has trouble sleeping sometimes, but chronic insomnia may indicate a sleep disorder. Signs of a sleep disorder include: Frequently needing over 30 minutes to fall asleep at night Feeling tired during the day even after sleeping 7 hours the night before Noticing a reduced ability to perform your usual daytime activities Memory issues Struggling to control your emotions during the day "Your primary care provider can make the right referrals, whether it's for a sleep study, sleep center, or even an ENT," says Vyas. A specialist can diagnose and recommend treatment for your sleep disorders , such as light therapy, medication , a CPAP machine , and more. Professional treatment for sleep issues If your sleeplessness persists, a good next step involves connecting with a doctor, especially if sleep issues begin to affect your waking life. "If you frequently struggle to stay awake or fall asleep during the daytime without intending to, you should consider visiting your doctor right away," Hall says. Unchecked insomnia can lead to chronic sleep deprivation and cause : Decreased performance at work and school Slower reaction times and a higher risk of car accidents Mental health symptoms like depression and anxiety Increased risk of long-term conditions like high blood pressure and heart disease Your clinician may recommend : Cognitive behavioral therapy for insomnia (CBT-I), the first line of treatment for both acute and chronic insomnia Short-term use of melatonin or over-the-counter sleep aids Prescription sleeping medications Insider's takeaway Getting more sleep often means getting treatment for the reason behind your insomnia, whether that's stress, travel, or poor sleep hygiene. "Many people assume if you've experienced insomnia, you will always have it, but that's not always the case," Vyas says. What works for one person might not work for you, so it's a good idea to test out more than one strategy for insomnia. A consistent evening routine, comfortable bedroom temperature, and guidance from a trained sleep specialist can help you get the quality rest you need and deserve. We may receive a commission when you buy through our links, but our reporting and recommendations are always independent and objective. Sleep Read next
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JGI/Jamie Grill/Getty Images 2022-07-15T16:51:55.000Z Share Copy link [Email](<mailto:?subject=9 reasons why you're having trouble falling asleep and what to do next&body=9%20reasons%20why%20you're%20having%20trouble%20falling%20asleep%20and%20what%20to%20do%20next%0D%0A%0D%0Ahttps%3A%2F%2Fwww.businessinsider.com%2Freference%2Fwhy-cant-i-sleep&> "Email") Facebook WhatsApp X LinkedIn Bluesky Threads An icon in the shape of a lightning bolt. Impact Link Save Saved [Read in app](https://insider-app.onelink.me/4cpG/?af_js_web=true&af_ss_ver=2_3_0&af_dp=insider%3A%2F%2Fbi%2Fpost%2Freference%2Fwhy-cant-i-sleep&af_force_deeplink=true&is_retargeting=true&deep_link_value=https%3A%2F%2Fwww.businessinsider.com%2Freference%2Fwhy-cant-i-sleep&pid=businessinsider&c=post_page_share_bar_v2_smart_4.13.23 "Download the app") - Sleep loss can affect health and daytime function, and one in three Americans don't get enough rest. - Stress, travel, health concerns, some medications, and age-related changes can all cause insomnia. - A nightly routine, comfortable bedroom, and less evening blue light can help you fall asleep faster. Have a hard time falling asleep? You're in pretty good company. [One in three](https://www.cdc.gov/chronicdisease/resources/infographic/sleep.htm) Americans don't sleep enough, and [70 million](https://www.cdc.gov/sleep/about_us.html#:~:text=About%2070%20million%20Americans%20suffer%20from%20chronic%20sleep%20problems.) live with chronic sleep issues like insomnia. [Acute or chronic](https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167) insomnia can make it hard to [fall asleep](https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167), stay asleep, or wake up at the right time. This common sleep issue can have a number of causes. Here are some of the most common causes, along with a few strategies to help improve your rest. ## Potential causes The key to a better night's sleep lies in understanding the cause of your insomnia. ### 1\. Stress [Short-term insomnia](https://www.businessinsider.com/guides/health/conditions-symptoms/what-is-acute-insomnia), which might last a few days to a few weeks, often happens due to [temporary life stress or a traumatic event](https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167). "When we experience stress in our lives, particularly when it's over a long period, it can lead to insomnia," says [Katherine Hall](https://somnustherapy.com/affiliate-tos-page/dr-katherine-hall-2/), a sleep psychologist at [Somnus Therapy](http://somnustherapy.com/). Stress can leave your mind and body on high alert, ready to jump into action. Of course, this isn't conducive to [falling asleep](https://www.businessinsider.com/how-to-beat-insomnia-and-sleep-better-2016-12). ### 2\. Travel Many people have trouble falling asleep in a new environment, like a hotel or friend's house. This tendency to sleep poorly in a new setting is called the [first-night effect](https://www.cell.com/current-biology/fulltext/S0960-9822\(16\)30174-9). Researchers theorize that the first-night effect happens as a [protective mechanism](https://www.brown.edu/news/2016-04-21/sleep) to help you stay safe while you rest. Even in a familiar environment, [long flights](https://www.businessinsider.com/guides/travel/travel-products-for-falling-asleep-on-flights) and [jet lag](https://www.businessinsider.com/how-to-avoid-jet-lag-2017-2) can mess up your [circadian rhythm](https://www.businessinsider.com/how-to-reset-internal-body-clock-2017-3) and make it harder to fall asleep. ### 3\. Food Eating anything [late at night](https://health.clevelandclinic.org/is-eating-before-bed-bad-for-you/) goes against your body's circadian rhythm, so late-night snacking can make insomnia more likely. In particular, foods [high in fat or protein](https://www.hopkinsmedicine.org/health/wellness-and-prevention/better-sleep-3-simple-diet-tweaks) may cause trouble sleeping. This is because these foods take a long time to digest, which can contribute to [acid reflux](https://www.businessinsider.com/guides/health/treatments/home-remedies-for-acid-reflux) or an [upset stomach](https://www.businessinsider.com/guides/health/conditions-symptoms/nausea-after-eating), at bedtime and while you sleep. Aged cheeses, salami, pepperoni, and other foods containing [tyramine](https://www.hopkinsmedicine.org/health/wellness-and-prevention/better-sleep-3-simple-diet-tweaks) can also cause insomnia since tyramine triggers the release of norepinephrine and stimulates your brain. What's more, [tyramine can trigger migraines](https://www.businessinsider.com/guides/health/foods-that-trigger-migraines), which could also keep you lying awake. ### 4\. Exercise [High-intensity exercise](https://www.businessinsider.com/guides/health/fitness/benefits-of-hiit) just before bedtime can make it [harder to fall asleep](https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep). As you wind down in the evening, your [body temperature drops](https://www.businessinsider.com/what-your-body-does-when-you-sleep-2019-3) to signal your brain that it's time to rest. But aerobic exercise increases your brain's activity level and raises your body's core temperature, essentially waking you right back up. Experts suggest keeping your pre-bedtime physical activity [light or moderate](https://health.clevelandclinic.org/how-exercise-affects-your-sleep/) — a [walk](https://www.businessinsider.com/guides/health/fitness/benefits-of-walking), [yoga](https://www.businessinsider.com/easy-yoga-moves-to-help-you-sleep-2016-6), or [stretches](https://www.businessinsider.com/guides/health/fitness/benefits-of-stretching) generally won't mess with your sleep. ### 5\. Medical and mental health conditions Mental health conditions like [anxiety](https://www.businessinsider.com/guides/health/mental-health/what-is-anxiety), [depression](https://www.businessinsider.com/guides/health/mental-health/what-is-depression), and [bipolar disorder](https://www.businessinsider.com/guides/health/mental-health/bipolar-symptoms) could also make it harder to fall asleep, Hall says. [Obsessive-compulsive disorder](https://www.businessinsider.com/guides/health/mental-health/do-i-have-ocd) (OCD) and [posttraumatic stress disorder](https://www.businessinsider.com/guides/health/mental-health/do-i-have-ptsd) (PTSD) can also cause [trouble with sleep](https://www.nami.org/About-Mental-Illness/Common-with-Mental-Illness/Sleep-Disorders). Some research suggests, in fact, that [half of all insomnia cases](https://www.nami.org/About-Mental-Illness/Common-with-Mental-Illness/Sleep-Disorders) relate to anxiety, depression, or psychological stress. Physical [conditions](https://www.nhsinform.scot/illnesses-and-conditions/mental-health/insomnia#causes) that can contribute to insomnia include: - [Heart conditions](https://www.businessinsider.com/guides/health/conditions-symptoms/can-lack-of-sleep-cause-heart-disease) - [Respiratory conditions](https://www.businessinsider.com/guides/health/conditions-symptoms/what-is-insomnia), including [COPD](https://www.businessinsider.com/guides/health/conditions-symptoms/what-are-the-symptoms-of-copd) and [asthma](https://www.businessinsider.com/guides/health/conditions-symptoms/types-of-asthma) - [Chronic pain](https://www.businessinsider.com/guides/health/conditions-symptoms/what-is-insomnia#treatment) - [Hormone issues](https://www.businessinsider.com/guides/health/conditions-symptoms/what-is-insomnia#treatment), such as an [overactive thyroid](https://www.businessinsider.com/guides/health/conditions-symptoms/overactive-thyroid) - Joint and muscle issues, such as [arthritis](https://www.businessinsider.com/arthritis-signs-2018-11) - Genital or urinary issues, including an [enlarged prostate or urinary incontinence](https://www.businessinsider.com/guides/health/conditions-symptoms/urinary-incontinence) - Neurological conditions such as [Alzheimer's](https://www.businessinsider.com/alzheimers-disease-risk-factors-and-how-to-address-them-early-2020-7) and [Parkinson's disease](https://www.businessinsider.com/4-signs-that-you-may-be-at-risk-of-parkinsons-2019-4) ### 6\. Medication Certain prescription medications, recreational drugs, [caffeine](https://www.businessinsider.com/guides/health/diet-nutrition/how-long-does-caffeine-last), and nicotine can also [lead to insomnia](https://www.medlink.com/articles/drug-induced-insomnia-and-excessive-daytime-sleepiness-2021). Medications that can lead to insomnia [include](https://www.nhsinform.scot/illnesses-and-conditions/mental-health/insomnia#causes): - [Antidepressants](https://www.businessinsider.com/guides/health/mental-health/do-antidepressants-work) - Epilepsy medication, particularly [felbamate](https://www.epilepsy.com/stories/exploring-relationship-between-insomnia-and-aeds) - Asthma medications including [salbutamol, salmeterol, and theophylline](https://www.nhsinform.scot/illnesses-and-conditions/mental-health/insomnia#causes) - [Blood pressure medications](https://www.businessinsider.com/guides/health/conditions-symptoms/how-to-control-high-blood-pressure), particularly beta-blockers - [Steroid medications](https://www.businessinsider.com/guides/health/what-is-prednisone-used-for) - [Non-steroidal anti-inflammatory drugs](https://www.businessinsider.com/guides/health/treatments/types-of-painkillers) (NSAIDs) - CNS stimulants for ADHD and narcolepsy, [including methylphenidate and amphetamine-based](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441938/) medications like [Adderall](https://www.businessinsider.com/guides/health/mental-health/what-does-adderall-do) ### 7\. Sleep disorders "Conditions like [sleep apnea](https://www.businessinsider.com/guides/health/how-to-treat-sleep-apnea) and [restless leg syndrome](https://www.businessinsider.com/why-you-keep-waking-up-in-the-middle-of-the-night-2017-11) also perpetuate insomnia," says [Dr. Nilong Vyas](https://www.sleepfoundation.org/about-us), a medical doctor at [Sleepless in NOLA](https://www.sleeplessinnola.com/) and medical review expert at [Sleep Foundation](http://sleepfoundation.org/). - Restless leg syndrome causes an almost uncontrollable desire to move your legs, causing [up to 60% of people](https://www.businessinsider.com/guides/health/conditions-symptoms/what-causes-insomnia) with the condition to struggle with insomnia, especially when it comes to falling asleep. - Obstructive sleep apnea, which causes you to periodically stop breathing throughout the night, also causes insomnia in [38% of people](https://www.businessinsider.com/guides/health/conditions-symptoms/what-causes-insomnia) with the condition. ### 8\. Age-related changes in sleep [Sleep tends to become less restful](https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167) as you age, and you might find yourself more sensitive to noise or environmental changes. "People over age 65 experience less slow-wave, or deep sleep, so they're more likely to be woken from their rest," Hall says. Children and teenagers, who [need more sleep](https://www.businessinsider.com/how-much-sleep-kids-need-to-stay-healthy-2016-6) than other age groups, also often struggle with insomnia. One [national study](https://www.cdc.gov/healthyschools/sleep.htm) found that 72% of high school students and 57% of middle school students didn't get enough sleep on school nights. ### 9\. Poor sleep hygiene Good [sleep hygiene](https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html) practices, like a consistent nighttime routine and calming environment, can help you feel rested. On the other hand, poor sleep hygiene can easily keep you from getting the quality sleep you need. Vyas says that poor sleep hygiene often involves inconsistent sleep and wake times, or consuming stimulating substances like [alcohol](https://www.businessinsider.com/guides/health/alcohol-and-sleep) or caffeine before bedtime. ## What to do about it Adequate sleep is essential for a healthy body and mind, so it's crucial for adults to find a way to [get at least seven hours of sleep each night](https://www.businessinsider.com/how-to-get-8-hours-sleep-night-when-life-is-hectic-2018-10). These three expert tips can help you fall asleep faster. ### 1\. Establish a routine Hall notes that consistency results in more restful and restorative sleep. "You should keep your bedtime and wake time as consistent as possible. Yes, even on weekends!" Hall says. Setting your bedtime early enough to allow for at least seven hours of sleep can help you [establish healthier sleeping habits](https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/) and feel less rushed in the evenings. That said, if you put yourself to bed before you feel sleepy and have trouble falling asleep within 15 or 20 minutes, it's best to get out of bed and do something restful, like reading, in dim light until you feel ready to fall asleep. ### 2\. Limit screen time Hall suggests the blurred line between work and rest often contributes to insomnia – especially if you [work from home](https://www.businessinsider.com/work-from-home-tips-self-care-2019-4). "It's tempting to check that inbox or respond to one more email, but it can add up. Just one hour of screen time can delay melatonin release by [3 hours](https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side#:~:text=The%20blue%20light%20suppressed%20melatonin,1.5%20hours\).)," Hall says. Medical term: [Melatonin](https://www.businessinsider.com/guides/health/treatments/melatonin) is a hormone your body naturally produces that regulates your sleep-wake cycle. Even if your screen time isn't work-related, you may want to consider [removing](https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html) TVs, computers, and smartphones from your bedroom and [turning off electronics](https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/) 30 to 60 minutes before bedtime — disconnecting can promote a better night's sleep. ### 3\. Keep it cool A too-warm room can cause restlessness, so [experts recommend](https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom/) keeping your bedroom between 60 °F and 67 °F. [One 2021 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8648527/) suggests keeping your sleep environment at a comfortable temperature can improve your sleep quality. Other research indicates that even your [bedding and clothing](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/) play a role in restorative sleep. Hall notes that sleeping naked is great for regulating your temperature while you sleep. "The slight drop in body temperature from sleeping naked slows our heart rate, breathing rate, and digestion – getting our bodies into the perfect rhythm for optimal sleep," Hall says. ## The best cooling products for better sleep ![On left, a bed made is made with a white comforter and gray blanket; on right, a black thermostat with text "72" is mounted to wall.](<data:image/svg+xml,%3C%3Fxml version='1.0' encoding='UTF-8'%3F%3E%3Csvg xmlns='http://www.w3.org/2000/svg' width='1' height='1'/%3E>) Bed Bath & Beyond/ecobee From fans to mattress toppers to cooling gel-infused pillows, there are a variety of products on that market that can help you keep cool while sleeping. Here are a few of the [best ones we've tried](https://www.businessinsider.com/guides/home/best-cooling-products-for-better-sleep). - Best fan: Vornado 660 Large Whole Room Air Circulator - See at [Amazon](https://affiliate.insider.com/?amazonTrackingID=biauto-56862-20&h=6c43300e8769c777ee199e69622263cc93be59318e936d8d85d33d87da052fe3&platform=browser&postID=62d027be453ef312d50e5d16&postSlug=reference%2Fwhy-cant-i-sleep&tags=service%3Acapi&u=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB0025QKUE8) and [Best Buy](https://shop-links.co/1738243630299138110) - Best cooling sheets: Sleepletics Celliant Performance Sheet Set - [See at Amazon](https://affiliate.insider.com/?amazonTrackingID=biauto-56862-20&h=d0270a3f0469b49a2977f5da77e3b9f62a596a0ee64930fe3752379349a8efe3&platform=browser&postID=62d027be453ef312d50e5d16&postSlug=reference%2Fwhy-cant-i-sleep&tags=service%3Acapi&u=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB07GZD5JRP) - Best cooling weighted blanket: GhostBed Weighted Blanket - See at [Amazon](https://affiliate.insider.com/?amazonTrackingID=biauto-56862-20&h=20e412b4613f2726b21ca8af2dcd0adfaa95bbb27bf5628cbb2c8d4eff60f85a&platform=browser&postID=62d027be453ef312d50e5d16&postSlug=reference%2Fwhy-cant-i-sleep&tags=service%3Acapi&u=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB09T87QC3Z) and [GhostBed](https://affiliate.insider.com/?amazonTrackingID=biauto-56862-20&h=b1a05ad1e6933e0b04d9258f88b1dacaf85f9d2911962040b3ce99666e8e11fd&platform=browser&postID=62d027be453ef312d50e5d16&postSlug=reference%2Fwhy-cant-i-sleep&tags=service%3Acapi&u=https%3A%2F%2Fwww.ghostbed.com%2Fproducts%2Fweighted-blanket) - Best cooling mattress topper: Bear Pro Mattress Topper - [See at Bear](https://affiliate.insider.com/?amazonTrackingID=biauto-56862-20&h=2d734b8f9c3b7ef6ea8a0916351c1f464e482992c16bb59568868b53b58e037d&platform=browser&postID=62d027be453ef312d50e5d16&postSlug=reference%2Fwhy-cant-i-sleep&tags=service%3Acapi&u=https%3A%2F%2Fwww.bearmattress.com%2Fproducts%2Fbear-pro-topper) ## Could it be a sleep disorder? Vyas suggests talking with your clinician if you experience insomnia at least three times a week for three months. "This is considered chronic insomnia and may need therapy or medication," Vyas says. Everyone has trouble sleeping sometimes, but [chronic insomnia](https://www.businessinsider.com/guides/health/conditions-symptoms/what-is-chronic-insomnia) may indicate a sleep disorder. Signs of a sleep disorder include: - Frequently needing [over 30 minutes](https://medlineplus.gov/sleepdisorders.html) to fall asleep at night - Feeling tired during the day even [after sleeping 7 hours](https://my.clevelandclinic.org/health/articles/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.) the night before - Noticing a [reduced ability](https://my.clevelandclinic.org/health/articles/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.) to perform your usual daytime activities - [Memory issues](https://my.clevelandclinic.org/health/articles/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.) - Struggling to control your [emotions](https://my.clevelandclinic.org/health/articles/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.) during the day "Your primary care provider can make the right referrals, whether it's for a sleep study, sleep center, or even an ENT," says Vyas. A specialist can diagnose and recommend [treatment for your sleep disorders](https://medlineplus.gov/sleepdisorders.html), such as [light therapy,](https://www.businessinsider.com/light-therapy-insomnia-sleep-depression-mood-2017-4) [medication](https://www.businessinsider.com/guides/health/treatments/sleep-aids), a [CPAP machine](https://www.businessinsider.com/guides/health/what-is-a-cpap-machine), and more. ## Professional treatment for sleep issues If your sleeplessness persists, a good next step involves connecting with a doctor, especially if sleep issues begin to affect your waking life. "If you frequently struggle to stay awake or fall asleep during the daytime without intending to, you should consider visiting your doctor right away," Hall says. Unchecked insomnia can lead to chronic sleep deprivation and [cause](https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167): - Decreased performance at work and school - Slower reaction times and a higher risk of car accidents - Mental health symptoms like depression and anxiety - Increased risk of long-term conditions like [high blood pressure](https://www.businessinsider.com/guides/health/conditions-symptoms/high-blood-pressure) and heart disease Your clinician may [recommend](https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173): - [Cognitive behavioral therapy](https://www.businessinsider.com/surprising-forms-of-therapy-2019-2) for insomnia (CBT-I), the first line of treatment for both acute and chronic insomnia - Short-term use of [melatonin](https://www.businessinsider.com/guides/health/treatments/melatonin) or over-the-counter sleep aids - Prescription sleeping medications ## Insider's takeaway Getting more sleep often means getting treatment for the reason behind your insomnia, whether that's stress, travel, or poor sleep hygiene. "Many people assume if you've experienced insomnia, you will always have it, but that's not always the case," Vyas says. What works for one person might not work for you, so it's a good idea to test out more than one strategy for insomnia. A consistent evening routine, comfortable bedroom temperature, and guidance from a trained sleep specialist can help you get the quality rest you need and deserve. We may receive a commission when you buy through our links, but our reporting and recommendations are always independent and objective. ### Recommended video - [Sleep](https://www.businessinsider.com/category/sleep "Sleep") ## Read next ![](<data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 1 1'%3E%3C/svg%3E>) ![](https://www.businessinsider.com/public/assets/logos/placeholder.png) ### Business Insider tells the innovative stories you want to know ![](<data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 1 1'%3E%3C/svg%3E>) ![](https://www.businessinsider.com/public/assets/logos/placeholder.png) ### Business Insider tells the innovative stories you want to know ![](<data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 1 1'%3E%3C/svg%3E>) ![](https://www.businessinsider.com/public/assets/logos/placeholder.png) ### Business Insider tells the innovative stories you want to know ![](<data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 1 1'%3E%3C/svg%3E>) ![](https://www.businessinsider.com/public/assets/logos/placeholder.png) ### Business Insider tells the innovative stories you want to know [HOME](https://www.businessinsider.com/) [Subscribe](https://www.businessinsider.com/subscription "Subscribe") [![Business Insider](<data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 1 1'%3E%3C/svg%3E>) ![](https://www.businessinsider.com/public/assets/logos/stacked-black.svg)](https://www.businessinsider.com/ "Visit Business Insider") [![Download on the App Store](<data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 1 1'%3E%3C/svg%3E>) ![](https://www.businessinsider.com/public/assets/badges/app-store-badge.svg)](https://itunes.apple.com/app/apple-store/id554260576?mt=8) [![Get it on Google Play](<data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 1 1'%3E%3C/svg%3E>) ![](https://www.businessinsider.com/public/assets/badges/google-play-badge.svg)](https://play.google.com/store/apps/details?id=com.freerange360.mpp.businessinsider) Legal & Privacy - [Terms of Service](https://www.businessinsider.com/terms) - [Terms of Sale](https://www.businessinsider.com/terms-of-sale) - [Privacy Policy](https://www.businessinsider.com/privacy-policy) - [Accessibility](https://www.businessinsider.com/accessibility) - [Code of Ethics Policy](https://www.businessinsider.com/code-of-ethics) - [Reprints & Permissions](https://www.parsintl.com/publication/business-insider/) - [Disclaimer](https://www.businessinsider.com/disclaimer) - [Advertising Policies](https://www.businessinsider.com/advertising-policies) - [Conflict of Interest Policy](https://www.businessinsider.com/conflict-of-interest-policy) - [Commerce Policy](https://www.businessinsider.com/commerce-policy) - [Coupons Privacy Policy](https://www.businessinsider.com/coupons-privacy-policy) - [Coupons Terms](https://www.businessinsider.com/coupons-terms) - [Cookie Settings](https://www.businessinsider.com/reference/why-cant-i-sleep) Company - [About Us](https://www.businessinsider.com/about-us) - [Careers](https://www.businessinsider.com/work-at-business-insider) - [Advertise With Us](https://advertising.businessinsider.com/) - [Contact Us](https://www.businessinsider.com/contact) - [News Tips](https://www.businessinsider.com/secure-news-tips) - [Company News](https://www.businessinsider.com/category/business-insider-press-room) - [Awards](https://www.businessinsider.com/awards) - [Masthead](https://www.businessinsider.com/masthead) Other - [Sitemap](https://www.businessinsider.com/sitemap/html/index.html) - [Stock quotes by finanzen.net](https://www.finanzen.net/) - [Corrections](https://www.businessinsider.com/category/corrections) - [Community Guidelines](https://www.businessinsider.com/community-guidelines) - [AI Use](https://www.businessinsider.com/how-the-business-insider-newsroom-uses-ai) International Editions - [AT](https://www.businessinsider.de/?IR=C) - [DE](https://www.businessinsider.de/?IR=C) - [ES](https://businessinsider.es/) - [JP](https://www.businessinsider.jp/) - [PL](https://www.businessinsider.com.pl/?IR=C) - [TW](https://www.businessinsider.tw/) [Copyright © 2026](https://www.businessinsider.com/terms) Insider Inc. 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Readable Markdown	![Woman in bed stressed.](https://i.insider.com/62d06be7b0ab4f001853c124?width=700) Your inability to get sleep at night could be due to anything from stress to insomnia. JGI/Jamie Grill/Getty Images 2022-07-15T16:51:55.000Z - Sleep loss can affect health and daytime function, and one in three Americans don't get enough rest. - Stress, travel, health concerns, some medications, and age-related changes can all cause insomnia. - A nightly routine, comfortable bedroom, and less evening blue light can help you fall asleep faster. Have a hard time falling asleep? You're in pretty good company. [One in three](https://www.cdc.gov/chronicdisease/resources/infographic/sleep.htm) Americans don't sleep enough, and [70 million](https://www.cdc.gov/sleep/about_us.html#:~:text=About%2070%20million%20Americans%20suffer%20from%20chronic%20sleep%20problems.) live with chronic sleep issues like insomnia. [Acute or chronic](https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167) insomnia can make it hard to [fall asleep](https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167), stay asleep, or wake up at the right time. This common sleep issue can have a number of causes. Here are some of the most common causes, along with a few strategies to help improve your rest. ## Potential causes The key to a better night's sleep lies in understanding the cause of your insomnia. ### 1\. Stress [Short-term insomnia](https://www.businessinsider.com/guides/health/conditions-symptoms/what-is-acute-insomnia), which might last a few days to a few weeks, often happens due to [temporary life stress or a traumatic event](https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167). "When we experience stress in our lives, particularly when it's over a long period, it can lead to insomnia," says [Katherine Hall](https://somnustherapy.com/affiliate-tos-page/dr-katherine-hall-2/), a sleep psychologist at [Somnus Therapy](http://somnustherapy.com/). Stress can leave your mind and body on high alert, ready to jump into action. Of course, this isn't conducive to [falling asleep](https://www.businessinsider.com/how-to-beat-insomnia-and-sleep-better-2016-12). ### 2\. Travel Many people have trouble falling asleep in a new environment, like a hotel or friend's house. This tendency to sleep poorly in a new setting is called the [first-night effect](https://www.cell.com/current-biology/fulltext/S0960-9822\(16\)30174-9). Researchers theorize that the first-night effect happens as a [protective mechanism](https://www.brown.edu/news/2016-04-21/sleep) to help you stay safe while you rest. Even in a familiar environment, [long flights](https://www.businessinsider.com/guides/travel/travel-products-for-falling-asleep-on-flights) and [jet lag](https://www.businessinsider.com/how-to-avoid-jet-lag-2017-2) can mess up your [circadian rhythm](https://www.businessinsider.com/how-to-reset-internal-body-clock-2017-3) and make it harder to fall asleep. ### 3\. Food Eating anything [late at night](https://health.clevelandclinic.org/is-eating-before-bed-bad-for-you/) goes against your body's circadian rhythm, so late-night snacking can make insomnia more likely. In particular, foods [high in fat or protein](https://www.hopkinsmedicine.org/health/wellness-and-prevention/better-sleep-3-simple-diet-tweaks) may cause trouble sleeping. This is because these foods take a long time to digest, which can contribute to [acid reflux](https://www.businessinsider.com/guides/health/treatments/home-remedies-for-acid-reflux) or an [upset stomach](https://www.businessinsider.com/guides/health/conditions-symptoms/nausea-after-eating), at bedtime and while you sleep. Aged cheeses, salami, pepperoni, and other foods containing [tyramine](https://www.hopkinsmedicine.org/health/wellness-and-prevention/better-sleep-3-simple-diet-tweaks) can also cause insomnia since tyramine triggers the release of norepinephrine and stimulates your brain. What's more, [tyramine can trigger migraines](https://www.businessinsider.com/guides/health/foods-that-trigger-migraines), which could also keep you lying awake. ### 4\. Exercise [High-intensity exercise](https://www.businessinsider.com/guides/health/fitness/benefits-of-hiit) just before bedtime can make it [harder to fall asleep](https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep). As you wind down in the evening, your [body temperature drops](https://www.businessinsider.com/what-your-body-does-when-you-sleep-2019-3) to signal your brain that it's time to rest. But aerobic exercise increases your brain's activity level and raises your body's core temperature, essentially waking you right back up. Experts suggest keeping your pre-bedtime physical activity [light or moderate](https://health.clevelandclinic.org/how-exercise-affects-your-sleep/) — a [walk](https://www.businessinsider.com/guides/health/fitness/benefits-of-walking), [yoga](https://www.businessinsider.com/easy-yoga-moves-to-help-you-sleep-2016-6), or [stretches](https://www.businessinsider.com/guides/health/fitness/benefits-of-stretching) generally won't mess with your sleep. ### 5\. Medical and mental health conditions Mental health conditions like [anxiety](https://www.businessinsider.com/guides/health/mental-health/what-is-anxiety), [depression](https://www.businessinsider.com/guides/health/mental-health/what-is-depression), and [bipolar disorder](https://www.businessinsider.com/guides/health/mental-health/bipolar-symptoms) could also make it harder to fall asleep, Hall says. [Obsessive-compulsive disorder](https://www.businessinsider.com/guides/health/mental-health/do-i-have-ocd) (OCD) and [posttraumatic stress disorder](https://www.businessinsider.com/guides/health/mental-health/do-i-have-ptsd) (PTSD) can also cause [trouble with sleep](https://www.nami.org/About-Mental-Illness/Common-with-Mental-Illness/Sleep-Disorders). Some research suggests, in fact, that [half of all insomnia cases](https://www.nami.org/About-Mental-Illness/Common-with-Mental-Illness/Sleep-Disorders) relate to anxiety, depression, or psychological stress. Physical [conditions](https://www.nhsinform.scot/illnesses-and-conditions/mental-health/insomnia#causes) that can contribute to insomnia include: - [Heart conditions](https://www.businessinsider.com/guides/health/conditions-symptoms/can-lack-of-sleep-cause-heart-disease) - [Respiratory conditions](https://www.businessinsider.com/guides/health/conditions-symptoms/what-is-insomnia), including [COPD](https://www.businessinsider.com/guides/health/conditions-symptoms/what-are-the-symptoms-of-copd) and [asthma](https://www.businessinsider.com/guides/health/conditions-symptoms/types-of-asthma) - [Chronic pain](https://www.businessinsider.com/guides/health/conditions-symptoms/what-is-insomnia#treatment) - [Hormone issues](https://www.businessinsider.com/guides/health/conditions-symptoms/what-is-insomnia#treatment), such as an [overactive thyroid](https://www.businessinsider.com/guides/health/conditions-symptoms/overactive-thyroid) - Joint and muscle issues, such as [arthritis](https://www.businessinsider.com/arthritis-signs-2018-11) - Genital or urinary issues, including an [enlarged prostate or urinary incontinence](https://www.businessinsider.com/guides/health/conditions-symptoms/urinary-incontinence) - Neurological conditions such as [Alzheimer's](https://www.businessinsider.com/alzheimers-disease-risk-factors-and-how-to-address-them-early-2020-7) and [Parkinson's disease](https://www.businessinsider.com/4-signs-that-you-may-be-at-risk-of-parkinsons-2019-4) ### 6\. Medication Certain prescription medications, recreational drugs, [caffeine](https://www.businessinsider.com/guides/health/diet-nutrition/how-long-does-caffeine-last), and nicotine can also [lead to insomnia](https://www.medlink.com/articles/drug-induced-insomnia-and-excessive-daytime-sleepiness-2021). Medications that can lead to insomnia [include](https://www.nhsinform.scot/illnesses-and-conditions/mental-health/insomnia#causes): - [Antidepressants](https://www.businessinsider.com/guides/health/mental-health/do-antidepressants-work) - Epilepsy medication, particularly [felbamate](https://www.epilepsy.com/stories/exploring-relationship-between-insomnia-and-aeds) - Asthma medications including [salbutamol, salmeterol, and theophylline](https://www.nhsinform.scot/illnesses-and-conditions/mental-health/insomnia#causes) - [Blood pressure medications](https://www.businessinsider.com/guides/health/conditions-symptoms/how-to-control-high-blood-pressure), particularly beta-blockers - [Steroid medications](https://www.businessinsider.com/guides/health/what-is-prednisone-used-for) - [Non-steroidal anti-inflammatory drugs](https://www.businessinsider.com/guides/health/treatments/types-of-painkillers) (NSAIDs) - CNS stimulants for ADHD and narcolepsy, [including methylphenidate and amphetamine-based](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441938/) medications like [Adderall](https://www.businessinsider.com/guides/health/mental-health/what-does-adderall-do) ### 7\. Sleep disorders "Conditions like [sleep apnea](https://www.businessinsider.com/guides/health/how-to-treat-sleep-apnea) and [restless leg syndrome](https://www.businessinsider.com/why-you-keep-waking-up-in-the-middle-of-the-night-2017-11) also perpetuate insomnia," says [Dr. Nilong Vyas](https://www.sleepfoundation.org/about-us), a medical doctor at [Sleepless in NOLA](https://www.sleeplessinnola.com/) and medical review expert at [Sleep Foundation](http://sleepfoundation.org/). - Restless leg syndrome causes an almost uncontrollable desire to move your legs, causing [up to 60% of people](https://www.businessinsider.com/guides/health/conditions-symptoms/what-causes-insomnia) with the condition to struggle with insomnia, especially when it comes to falling asleep. - Obstructive sleep apnea, which causes you to periodically stop breathing throughout the night, also causes insomnia in [38% of people](https://www.businessinsider.com/guides/health/conditions-symptoms/what-causes-insomnia) with the condition. ### 8\. Age-related changes in sleep [Sleep tends to become less restful](https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167) as you age, and you might find yourself more sensitive to noise or environmental changes. "People over age 65 experience less slow-wave, or deep sleep, so they're more likely to be woken from their rest," Hall says. Children and teenagers, who [need more sleep](https://www.businessinsider.com/how-much-sleep-kids-need-to-stay-healthy-2016-6) than other age groups, also often struggle with insomnia. One [national study](https://www.cdc.gov/healthyschools/sleep.htm) found that 72% of high school students and 57% of middle school students didn't get enough sleep on school nights. ### 9\. Poor sleep hygiene Good [sleep hygiene](https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html) practices, like a consistent nighttime routine and calming environment, can help you feel rested. On the other hand, poor sleep hygiene can easily keep you from getting the quality sleep you need. Vyas says that poor sleep hygiene often involves inconsistent sleep and wake times, or consuming stimulating substances like [alcohol](https://www.businessinsider.com/guides/health/alcohol-and-sleep) or caffeine before bedtime. ## What to do about it Adequate sleep is essential for a healthy body and mind, so it's crucial for adults to find a way to [get at least seven hours of sleep each night](https://www.businessinsider.com/how-to-get-8-hours-sleep-night-when-life-is-hectic-2018-10). These three expert tips can help you fall asleep faster. ### 1\. Establish a routine Hall notes that consistency results in more restful and restorative sleep. "You should keep your bedtime and wake time as consistent as possible. Yes, even on weekends!" Hall says. Setting your bedtime early enough to allow for at least seven hours of sleep can help you [establish healthier sleeping habits](https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/) and feel less rushed in the evenings. That said, if you put yourself to bed before you feel sleepy and have trouble falling asleep within 15 or 20 minutes, it's best to get out of bed and do something restful, like reading, in dim light until you feel ready to fall asleep. ### 2\. Limit screen time Hall suggests the blurred line between work and rest often contributes to insomnia – especially if you [work from home](https://www.businessinsider.com/work-from-home-tips-self-care-2019-4). "It's tempting to check that inbox or respond to one more email, but it can add up. Just one hour of screen time can delay melatonin release by [3 hours](https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side#:~:text=The%20blue%20light%20suppressed%20melatonin,1.5%20hours\).)," Hall says. Even if your screen time isn't work-related, you may want to consider [removing](https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html) TVs, computers, and smartphones from your bedroom and [turning off electronics](https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/) 30 to 60 minutes before bedtime — disconnecting can promote a better night's sleep. ### 3\. Keep it cool A too-warm room can cause restlessness, so [experts recommend](https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom/) keeping your bedroom between 60 °F and 67 °F. [One 2021 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8648527/) suggests keeping your sleep environment at a comfortable temperature can improve your sleep quality. Other research indicates that even your [bedding and clothing](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/) play a role in restorative sleep. Hall notes that sleeping naked is great for regulating your temperature while you sleep. "The slight drop in body temperature from sleeping naked slows our heart rate, breathing rate, and digestion – getting our bodies into the perfect rhythm for optimal sleep," Hall says. ## Could it be a sleep disorder? Vyas suggests talking with your clinician if you experience insomnia at least three times a week for three months. "This is considered chronic insomnia and may need therapy or medication," Vyas says. Everyone has trouble sleeping sometimes, but [chronic insomnia](https://www.businessinsider.com/guides/health/conditions-symptoms/what-is-chronic-insomnia) may indicate a sleep disorder. Signs of a sleep disorder include: - Frequently needing [over 30 minutes](https://medlineplus.gov/sleepdisorders.html) to fall asleep at night - Feeling tired during the day even [after sleeping 7 hours](https://my.clevelandclinic.org/health/articles/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.) the night before - Noticing a [reduced ability](https://my.clevelandclinic.org/health/articles/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.) to perform your usual daytime activities - [Memory issues](https://my.clevelandclinic.org/health/articles/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.) - Struggling to control your [emotions](https://my.clevelandclinic.org/health/articles/11429-common-sleep-disorders#:~:text=Common%20sleep%20disorders%20like%20insomnia,of%20diabetes%20and%20heart%20disease.) during the day "Your primary care provider can make the right referrals, whether it's for a sleep study, sleep center, or even an ENT," says Vyas. A specialist can diagnose and recommend [treatment for your sleep disorders](https://medlineplus.gov/sleepdisorders.html), such as [light therapy,](https://www.businessinsider.com/light-therapy-insomnia-sleep-depression-mood-2017-4) [medication](https://www.businessinsider.com/guides/health/treatments/sleep-aids), a [CPAP machine](https://www.businessinsider.com/guides/health/what-is-a-cpap-machine), and more. ## Professional treatment for sleep issues If your sleeplessness persists, a good next step involves connecting with a doctor, especially if sleep issues begin to affect your waking life. "If you frequently struggle to stay awake or fall asleep during the daytime without intending to, you should consider visiting your doctor right away," Hall says. Unchecked insomnia can lead to chronic sleep deprivation and [cause](https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167): - Decreased performance at work and school - Slower reaction times and a higher risk of car accidents - Mental health symptoms like depression and anxiety - Increased risk of long-term conditions like [high blood pressure](https://www.businessinsider.com/guides/health/conditions-symptoms/high-blood-pressure) and heart disease Your clinician may [recommend](https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173): - [Cognitive behavioral therapy](https://www.businessinsider.com/surprising-forms-of-therapy-2019-2) for insomnia (CBT-I), the first line of treatment for both acute and chronic insomnia - Short-term use of [melatonin](https://www.businessinsider.com/guides/health/treatments/melatonin) or over-the-counter sleep aids - Prescription sleeping medications ## Insider's takeaway Getting more sleep often means getting treatment for the reason behind your insomnia, whether that's stress, travel, or poor sleep hygiene. "Many people assume if you've experienced insomnia, you will always have it, but that's not always the case," Vyas says. What works for one person might not work for you, so it's a good idea to test out more than one strategy for insomnia. A consistent evening routine, comfortable bedroom temperature, and guidance from a trained sleep specialist can help you get the quality rest you need and deserve. We may receive a commission when you buy through our links, but our reporting and recommendations are always independent and objective. - [Sleep](https://www.businessinsider.com/category/sleep "Sleep") Read next
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