It’s a long day. You’re tired and just want to go to sleep. You crawl in to bed and your eyes close … but you’re not going to sleep just yet.
It’s 11:30 pm.
It’s now midnight.
It’s now 1:00 am.
You start to feel more and more alert.
This is obviously very frustrating and starts to effect your day to day life. You start to feel irritable and have trouble focusing.
So what can be the cause of all of this?
There can be several causes and sometimes it can be a combination of causes. Some causes can be alcohol, stress, caffeine, or health conditions. Sometimes your lack of sleep can cause you to feel stressed about not being able to sleep.
Finding the causes of your insomnia can be the first step to solving it.
In this article you will find causes of your insomnia, what you can do when you are not able to sleep, and when to get professional help.
Again, this article is not to be used in lieu of professional help if you have insomnia. This article is to provide basic information.
Why Can't I Sleep at Night?
Nearly everyone has experienced at least momentary trouble falling asleep. Reasons can be numerous and varied, and may include both temporary and more permanent conditions.
Stress is perhaps the most common reason for being unable to fall asleep. Mental stress can be, for example, caused by overly active or racing thoughts and worrying about various things in life, including finances, work, relationships, family, and social obligations. Stress can also be caused by the concerns of tomorrow. Stress and a racing mind can keep a person mentally tired and exhausted even though he or she may be physically tired. Consequently, mental and physical tiredness can never combine to allow for a restful mind and body.
Other reasons for not being able to fall asleep can include:
- Nicotine and/or caffeine in the system
- Alcohol
- Sleeping at irregular or unusual times
- Late or large meals
- Bedtime screen time
- Long or late daytime naps
- Poor or unpleasant bed conditions
- Health conditions or disorders
- Medications
- Pain
- Other sleep conditions or disorders
It is important to note, however, that people may experience a combination of the abovementioned reasons.
1. Worrying About Sleep
Many people have heard the phrase, “Don't worry about things you can't control.” Often, when people are unable to fall or stay asleep, it is because they are worrying about things that they are powerless to control. Usually, people worry about everything from global conflicts to what they will eat for dinner. To help relieve some of the burdens, you may want to consider the following.
Write down your worries or a to-do list. This helps alleviate some of the mental burden and stress, and can give you peace of mind to fall asleep. You can also carry a small notepad and pen to bed and write down anything you don't want to forget.
The Mayo Clinic suggests worrying about sleep and stress management techniques as ways to help with sleeping issues.
2. Worrying About Sleep Can Make Sleep Even Harder
If you are having trouble falling asleep, you may start to think, “I really need to fall asleep” or “I really can’t fall asleep” or “I really can’t fall asleep and still have to get up in a few hours.” These thoughts can make sleep problems even worse and leave you feeling anxious and restless. The National Heart, Lung, and Blood Institute (NHLBI) states that looking at the clock and worrying about how much sleep you are getting can make insomnia even worse.
3. Caffeine Can Affect Your Sleep
Many people think that if you don’t drink a certain amount of coffee in the morning to be alert and function throughout the day, you’ll be just fine to fall asleep at the end of the day. This isn’t the case. Caffeine can keep you alert and restrict you from falling asleep for many hours after you consume it. You should be cautious about what you consume in the afternoon and at night if you have problems falling asleep. The NHLBI states that problems falling and staying asleep can be caused and made worse by the use of caffeine close to your bedtime.
Here's what you can do.
Bring forward the time you consume caffeine. If you find you are not able to fall asleep because of the effects of the caffeine you consumed many hours earlier, moving the time of consumption earlier in the day may help.
How early you can consume caffeine and still be able to fall asleep varies from person to person and may need to be experimented with.
4. Alcohol and Sleep
Alcohol may make you feel sleepy, but its effects on the quality of your sleep is very poor. It may also make you sleep spontaneously, but it may also make you wake up many times during the night. The National Heart, Lung and Blood Institute (NHLBI) says that alcohol may help you to fall asleep, but may also give you a low quality and frustrated sleep with many awake periods.
If you find that you wake up many times during the night, and especially if you drink alcohol just before going to bed, you may want to consider stopping the alcohol intake just before bedtime.
5. Irregular Sleep Schedule
There are processes in your body that may make you feel sleepy at the end of the day and help you to feel alert at the start of the day.
If you go to bed at different times on different days of the week, your body may not get used to a regular sleep schedule and may make you feel alert at the wrong times. The NHLBI says that some of the reasons that may cause you to have irregular bedtime may also negatively affect your sleep, and these include change of time zones during travel and shift work.
If you want to regulate your alertness, you may be able to achieve this by keeping your bedtime regular.
Your body has a natural sleep/wake cycle. Regular routines can help strengthen this cycle.
6. Your Phone Can Stimulate Your Brain
You probably take your phone to bed.
Just one more video...
...one more message...
You get the drift.
Before you know it 45 minutes has passed.
It’s not the case that you just “took a break and looked at a screen.”
Stimulating your brain and exposing yourself to light at night can cause your body to stop adjusting to the normal rythym of being awake during the day and sleeping at night.
The NHLBI states that using electronics right before bed can increase your risk of having insomnia.
The Mayo Clinic says that using electronics right before bed can disturb your sleep, and recommends avoiding using electronics right before bed.
Try to avoid using your electronics right before bed.
If you normally go to bed by 10, try using 10 as your cutoff time for using your electronics.
7. Take Naps if You Want to Feel Tired at the End of the Day
Taking a nap can be nice and rejuvinating if you’re really tired during the day.
But it can also make you feel wide-awake right before bedtime.
If you need to nap, try keeping it short so you don’t feel the effects of being wide-awake when bedtime rolls around.
If you have trouble falling and staying asleep, consider your napping habits. The NHLBI advises that to treat your insomnia, you should avoid all naps, especially in the afternoons. The Mayo Clinic says that long naps later in the day can prevent you from falling asleep at night.
Trial and error is the best way to determine what work best for you based on your personal situation.
8. Your Bedroom is Not a Place Where you can Naturally Relax
You don’t necessarily need fancy or expensive things in your bedroom, but there are things that you can add or change that can help you naturally relax, and thus help you fall asleep.
Examples of things that can keep you mentally stimulated and awake include:
- Bright lights
- Loud noises
- Cold temperatures
- Nausistating smells
- Uncomfortable beds
The NHLBI says that your optimal bedroom temperature should be on the cooler side, and that your bedroom should be as quiet and as dark as possible. The Mayo Clinic says that you should avoid doing stimulating activities in your bedroom, like watching TV or working.
9. Your Bed should only be used for Sleeping
It is not healthy to fall asleep while doing other activities, like working, watching TV or reading. Beds should only be used for sleeping.
10. You may be Too Full or Your Stomach may be in the Wrong Place
If you wait too long to eat and then try to go to bed, your stomach may keep you up. However, if you recently ate a large meal and then tried to go to bed, the large meal may make it uncomfortable to sleep.
Indigestion makes it hard to fall and stay asleep. Try to not eat a large meal too close to your bedtime.
Switch your main meal to an earlier time if you are not getting good sleep due to late night meals.
11. Medications And Sleep
- Sleep can be disrupted by medications.
- Examples of these types of medications include:
- Cough and cold medications,
- Prescribed pain medications,
- Antidepressants,
- Asthma medications,
- Beta blockers,
- Stimulants.
- Effects of medications on sleep can be positive or negative.
If you are taking a new medication and notice a change in your sleep, it is best to contact your doctor or pharmacist.
The Mayo Clinic and the National Heart, Lung, and Blood Institute say that sleep medication use can also be the cause of insomnia.
12. A Health Problem Could Affect Your Ability To Sleep
Difficulty with sleep can also be caused by a health condition.
Some conditions that can cause this include:
- Chronic pain,
- Asthma,
- Gastroesophageal Reflux Disease,
- Diabetes,
- Cardiac conditions,
- Thyroid conditions,
- Seizure disorders.
- Sleep can also be disrupted by other conditions.
For example, Obstructive Sleep Apnea can also be the cause of chronic insomnia.
Restless Leg Syndrome can also be the cause of chronic insomnia.
If you are not able to identify the reason for your insomnia, you should contact your doctor.
What Should You Do When You Can't Sleep?
You’re already in bed. It’s 1am. You’re not sleeping. What should you do now?
Checking the clock over and over will not help you fall asleep. In fact, it will only increase your frustration. Here’s a better way to handle not being able to sleep.
1. Don’t try to hard to fall asleep.
Trying to will only make it more difficult. Be patient and it will come.
2. Don’t look at the clock.
Seeing how much time you’re losing will only make you more anxious. Cover the clock if you need to.
3. Get out of bed.
It’s better to leave the house and relax. You can’t sleep anyway.
4. Come back when you’re sleepy.
You should come back to bed only when you start to feel tired.
5. Wake up at your normal time.
You can’t catch up on all the sleep you lost by sleeping in.
Try This Wind Down Routine
If you want to be able to control when you go to bed, try a 30 minute wind down routine before bed each night.
30 minutes before bed
Stop working.
Dim the lights.
Just before Bedtime
Aim to prepare for the day ahead and avoid using electronic devices for at least twenty minutes prior to bed.
Approximately Fifteen minutes to Bedtime
Consider taking a warm shower or bath. Alternatively, performing stretching exercises.
Approximately Ten Minutes to Bedtime
Engage in meditation, mindful breathing or reading.
Bedtime!
Go to bed when you feel sleep is imminent and avoid trying to force bedtime. This plan is more for providing cues to your body about the end of the day rather than achieving a specific result.
What If You Still Can't Sleep?
Just because you can’t sleep now, doesn’t mean you’ll have issues in the long term.
Most people will have bouts of being unable to sleep now and then.
Look for trends in your sleeplessness.
If you find that you are consistently:
- Not able to fall asleep
- Waking up during the night
- Not able to get enough sleep
- Not feeling well rested
And it’s impacting your everyday life, it may be time to get help.
According to Mayo Clinic, you should get help if your sleeping issues impact your everyday life.
Can Stress About Tomorrow Make Tonight's Sleep Worse?
Yes, it can become a cycle.
Imagine this:
Poor sleep → worry about tomorrow → increased bedtime stress → difficulty falling asleep → another poor night
Over time, bedtime itself can become associated with frustration.
This is one reason behavioural approaches to insomnia focus not only on sleep habits but also on the thoughts and behaviours surrounding sleep.
Cognitive behavioral therapy for insomnia (CBT-I) specifically addresses thoughts and behaviours that can interfere with sleep.
If persistent insomnia has become a pattern, talking with a qualified healthcare professional about CBT-I may be worthwhile.
What About Natural Sleep Aids, CBD or THC?
When people are unable to sleep, they look for solutions.
Sometimes this involves the use of products naturally derived from plants.
Other times, this includes the use of various supplements, melatonin, and/or cannabinoid products (CBD and/or THC).
People often make the mistake of thinking that a product described as “natural” is safe and effective.
Products described as natural vary in their safety and effectiveness.
Some products may interact with the medicines a person takes.
Also, people may experience side effects from a product described as “natural.”
Cannabinoids are not a “silver bullet” to treat all cases of insomnia.
The natural THC and CBD products meant to promote sleep have several factors that consumers should take into account including:
- The amount of each cannabinoid in the product
- Side effects
- Interactions with medicines
- Local laws
- How the product should be used
In the Sleep and Cannabinoid Education Series, we will discuss these factors and more.
When Should You Talk to a Doctor?
Many people have issues sleeping from time to time, but this shouldn’t be the case long-term.
If you experience any of the following, consult your doctor.
Most likely, you will have some form of the following if you don’t sleep well.
- Trouble falling asleep
- Trouble concentrating
- Falling asleep at work/school
- Being irritable
- Trouble with relationships
- Trouble with school/work
- Waking up frequently
- Waking up too early
- Needing a lot of medication to sleep
- Feeling tired all the time
- Pain
- Snoring
- Having trouble with your mood
- Having mental problems
- Having sudden weight loss or gain
- Gasping for air while sleeping
- Breathing stops while sleeping
People can experience different things while having mental problems. You should consult a doctor if you have any of the above long-term.
Frequently Asked Questions
What makes it hard to sleep even though I'm tired?
Sometimes you can be physically exhausted and still not be able to fall asleep. Some of the reasons it can be hard to fall asleep are an unsteady schedule, stress, anxiety, stimulants like caffeine, and screen time.
What makes someone physically tired but mentally alert?
Many things can make someone physically tired but not able to fall asleep. Stress and anxiety about falling asleep are big factors. Other factors are stimulants like caffeine, and physically exhausting activities right before bed.
How should I act if I can't go to sleep?
Make sure you're not laying in bed for longer than 15 to 20 minutes. Getting out of bed can help because you want to remove yourself from the environment that's making you feel tired. Going back to bed can be helpful if you do something relaxing.
What can I do to make myself more sleepy?
There are many things you can do during the day that can impact how easily you're able to fall asleep at night. Some things are exercising, and setting a schedule to help you stop stimulating yourself and relaxing before bed. Your environment can help by being quiet, dark and at the right temperature.
Can worrying about things keep you up?
Worrying and being stressed about things can keep you from being able to relax and fall asleep.
Can screen time before bed make it hard to fall asleep?
Being mentally stimulated before bed can make it hard to go to sleep. It's also not good to have a lot of light before bed because it can throw off your body's cycle. It is recommended not to use screens before bed.
Can caffeine make it harder to fall asleep?
Yes, as a stimulant, caffeine can disrupt sleep. This is particularly prominent if consumed in the later part of the day. How sensitive an individual is to the stimulant determines how much it can disrupt their sleep.
Is alcohol a good method to attain sleep?
Although alcohol can help people feel sleepy, it can cause disruptions to sleep, and can lead to shallow and sub optimal sleep.
How do I know if I have insomnia?
If an individual has consistently troublesome sleep where they can't fall asleep or stay asleep, and it negatively impacts their day to day life, then it may be diagnosed as insomnia. This case should be discussed with a medical professional.
Is the use of CBD and/or THC productive in attaining sleep?
As of now, there is limited research in this field. Because CBD and THC are two different compounds, they can affect an individual in different ways based on several factors including the product, does, and formulation. They should not be used to alleviate general cases of insomnia.
Final Thoughts
Night after night, the frustration grows as you know you need to sleep, and finally get the chance to, but your mind stays awake and active.
There is often a combination of factors that contribute to why we can’t sleep.
Stress and an irregular schedule can contribute, as well as what you consume and when. Scrolling through social media, especially before bed, or using your devices in general, can keep your mind activated and unaffectionately programed to not shut off. Alcohol can trick you into thinking it’s helping you relax and prepare for bed, when in reality it’s only creating a larger mess to deal with in the long run.
An uncomfortable environment can obviously keep you up as well.
Often times people spend so much time obsessing and blaming themselves for not being able to sleep that they don’t recognize when they’ve created a realistic and comfortable environment to sleep in, stuck a consistent schedule, and made the other necessary changes.
Truly look into the reasons you are experiencing this, and don’t hesitate to reach out for professional help if it’s beginning to negatively impact your daily life. Many of the answers you’re looking for are within your grasp.
