Struggling to fall or stay asleep can be incredibly frustrating. Insomnia affects millions of people worldwide and can stem from a mix of lifestyle habits, medications, stress, and mental or physical health issues. Understanding what’s behind your sleepless nights is the first step to finding relief and restoring healthy rest.

1. Alcohol

While a drink before bed might make you feel drowsy, alcohol actually disrupts your sleep cycle. It shortens REM sleep—the stage crucial for processing emotions and memories—and often causes you to wake multiple times during the night. Alcohol also leads to dehydration and frequent bathroom trips, further fragmenting rest.

2. Bedtime Habits

Your pre-sleep routine has a major impact on sleep quality. Certain habits can sabotage your rest, including:

  • Taking naps late in the afternoon or evening

  • Eating heavy meals within two hours of bedtime

  • Exercising vigorously right before sleep

  • Using screens (phone, tablet, TV) in bed

Try establishing a consistent bedtime ritual instead—dim lights, relax with a book, or stretch gently to signal your body that it’s time to unwind.

3. Caffeine

Caffeine can stay in your system for up to six hours, keeping your brain alert long after your last cup of coffee or tea. To avoid stimulating your nervous system too close to bedtime, cut off caffeine at least six hours before sleeping. Opt for caffeine-free herbal teas in the evening instead.

4. Chronic Pain

Pain and sleep are closely connected—and unfortunately, each can worsen the other. People with chronic pain (lasting more than three months) often struggle with both falling and staying asleep. Poor sleep can then heighten pain sensitivity, reduce energy, and prolong recovery.

Addressing the root cause of pain through physical therapy, relaxation techniques, or medical management can significantly improve sleep quality.

5. Jet Lag

If you’ve recently crossed time zones, your circadian rhythm—the body’s internal 24-hour clock—may be misaligned with the local time. This can cause temporary insomnia, daytime fatigue, and poor concentration.

To adjust faster, try to:

  • Spend time in natural sunlight during the day

  • Go to bed according to the local schedule

  • Avoid naps until the new bedtime

  • Stay hydrated and limit caffeine or alcohol

6. Medications

Several prescription and over-the-counter drugs can interfere with sleep, including:

  • Antidepressants and antiseizure medications

  • Asthma and heart medications

  • Oral contraceptives

  • Steroids and thyroid hormone preparations

  • Cold or allergy medications containing stimulants

If you suspect a medication is affecting your sleep, consult your healthcare provider before making any changes. They can suggest alternative options or adjust your dosage safely.

7. Mental Health Conditions

Mental and emotional health play a crucial role in sleep. Disorders like anxiety, depression, PTSD, bipolar disorder, and ADHD often cause difficulty falling or staying asleep. Some individuals also experience somniphobia—a fear of sleep itself.

Treatment for insomnia related to mental health typically combines therapy (such as CBT) with relaxation training or medication to manage underlying symptoms.

8. Night Shift Work

Working night shifts or rotating schedules can throw your sleep-wake cycle out of sync. Staying awake through the night and sleeping during daylight hours confuses your biological clock.

To improve sleep if you work nights:

  • Use blackout curtains and white noise to mimic nighttime

  • Avoid screens before bed

  • Wear sunglasses when leaving work in the morning to reduce light exposure

  • Stick to the same sleep schedule—even on days off

9. Stress

Stress is one of the most common triggers for insomnia. High sleep reactivity—how easily stress disrupts sleep—makes some people more prone to sleeplessness.

To lower stress before bed, try:

  • Deep breathing or mindfulness meditation

  • Progressive muscle relaxation

  • Writing down thoughts or a to-do list to clear your mind

  • Listening to calming music or nature sounds

What To Do When You Can't Sleep

If you’re lying awake for more than 20–30 minutes, get out of bed and do a quiet activity until you feel sleepy again. Avoid screens and bright lights. Additional helpful tips include:

  • Adjust habits: Avoid caffeine, alcohol, and heavy meals in the evening.

  • Focus on breathing: Practice slow, steady breathing to calm your mind.

  • Listen to soft audio: Gentle music or podcasts can promote relaxation.

  • Create a bedtime ritual: Shower, stretch, or read before sleeping.

  • Write a list: Jotting down future tasks can reduce racing thoughts.

  • Maintain a schedule: Go to bed and wake up at the same time daily.

  • Try soothing sounds: Use a white noise machine or rain sounds.

When To See A Healthcare Provider

Occasional sleepless nights are normal, but if insomnia becomes chronic—lasting three or more nights per week for over three months—it’s time to talk to your doctor. They can identify whether medications, stress, or medical conditions are contributing factors and recommend proper treatment.

Avoid relying on sleeping pills long-term, as they can lead to dependence or reduced effectiveness over time. Behavioral therapy and lifestyle modification are typically safer, more sustainable solutions.

A Quick Review

Insomnia can arise from many sources, including caffeine, stress, chronic pain, and mental health challenges. Understanding these triggers helps you take targeted steps toward better rest.

If self-care and relaxation strategies don’t help, a healthcare provider can guide you through safe, evidence-based treatments to restore healthy, restorative sleep.