Top 5 Reasons Why You Can't Sleep Through the Night

Poor sleep is more common than most people imagine, and while many tactics, such as taking gummies for sleep, can work, it’s also important to get to the root cause of the problem.

So, let’s first discuss some common causes of lack of sleep at night. Then, we’ll break down some actionable steps to sleep better.

1. You Worry

Bills, health troubles, changing jobs, kids adjusting to a new school - the list can be endless, and it’s easy to fall into a pattern of overthinking and trying to solve every problem.

Unfortunately, we rarely get the best ideas after a long day, especially when sleep deprivation piles up.

2. You’re in Pain

Whether physical or psychological, pain is known to keep us up at night and make us lose out on much-needed sleep.

It can make it difficult to find a comfortable sleeping position and cause you to wake up frequently.

Psychological distress can be equally as bad if you want to sleep well. Depression and anxiety can lead to worries and negative thoughts, which also impair sleep.

3. You’re too Tired to Sleep

How does that work, right? Well, here’s an oversimplified explanation:

Too much stress and fatigue can push your body into a state known as fight-or-flight. Only instead of getting stressed for a short bit and relaxing afterward, you stay in this alert state, with hormones like cortisol and adrenaline sky-high.

The result? You feel tired and crave sleep, but you’re also wired, and your mind races, keeping you from falling asleep or sleeping through the night.

4. Your Sleep Environment is Bad

Did you know that your bedroom can affect sleep quality? Here are a few factors that play a role:

• If the temperature is above 70° F, it can cause you to wake up more frequently and affect your body’s ability to regulate its core temperature

• If it’s too light (for instance, if you try to sleep during the day or there is a strong street light), it can make it difficult to relax and drift off

• If there are excessive noises from neighbours, family members, or outside, you will find it harder to stay asleep

• If you have an uncomfortable mattress or pillow, it can make it difficult to find a comfortable position and even exacerbate existing aches

5. You Sabotage Yourself with Caffeine or Alcohol

Alcohol can relax you and help you fall asleep quicker, but research shows that it reduces sleep quality and can make you wake up more often.

Unsurprisingly, caffeine is also not a good idea if you want to sleep well, as it stimulates the nervous system and limits your ability to get rapid eye movement (REM) sleep, which is an important factor when measuring sleep quality.

What to do When You Can't Sleep

If you’ve ever asked yourself, “Why won't my body let me sleep?” try these strategies:

• Practice deep breathing, meditation, and journaling before bed to calm your mind

• Try a ‘power down’ routine consisting of reading and listening to calm music

• Take a warm shower or bath and do some stretching to alleviate stiff areas that may cause pain

• Consider supplements for sleep, as it can help you relax

• Avoid screens for an hour before going to bed

• Keep your room cool (ideally between 65 and 70° F)

• Invest in blackout curtains

• Get a quality mattress and pillow

• Avoid caffeine for at least six hours before bedtime

• Don’t drink alcohol within two or three hours of going to bed

“How to stay asleep all night?” is a common question, and we hope we’ve given you some good ideas and tactics to try. Remember: each tactic can work independently, but the true magic lies in combining them.