Why Can't I Sleep? Causes and Recommended Solutions

Did you know that sleep-related issues affect roughly 50 to 70 million people around the nation? Seeing as how sleep represents a third of every person's life paired with its tremendous impact on how we live, function, and perform on a daily basis, it can go without saying that sleep difficulty is a serious problem. 

Lack of sleep directly affects how we think and feel. It can take a significant toll on your mental and physical health, including your energy, mood, and ability to handle stress. If you want to feel your very best, stay healthy, and keep your body functioning at an optimum level, quality sleep is a necessity, not a luxury. 

Wondering why you can't catch any zzz's? We can help. Read on as we explore some of the many causes behind sleepless nights and the best solutions to help you get to sleep, and stay asleep.

Reasons Why You Can’t Sleep, and What You Can Do About It

Frequent difficulty sleeping can be an extremely frustrating experience, to say the least. You sleep poorly at night, which leaves you feeling especially groggy in the morning, and whatever energy you have quickly drains before noon, often resulting in an inevitable crash that same afternoon. 

Maybe you decide to take a quick power nap, or perhaps you reach for an energy drink to keep you going. While these quick fixes may work for an hour or two, it really doesn't take long for the fatigue to set back in, causing you to be even more sleepy than you were before. 

What's worse is when it's time to hit the hay after a long day, and regardless of how exhausted you are, you still have trouble sleeping. And so, the vicious cycle begins again. 

There are many possible factors that can contribute to sleep trouble. Poor sleep habits, stress, lifestyle choices, and underlying medical conditions are just a few things that might play a role. 

Here are some of the most common reasons why you might not be able to fall asleep.

Exercising Too Late 

Are you an after-work gym warrior? If so, this could be the culprit behind your sleepless nights. 

Exercising within three hours of trying to sleep can overstimulate your metabolism and raise your heart rate, which can cause restlessness and frequent awakenings throughout the night.

The Solution: Aim to exercise first thing in the morning or no later than mid to late afternoon. If you're waking up in the middle of the night from sore muscles after a strenuous workout, try the Sport Relief Roll-On Gel from Healist

Our gel is infused with the highest quality organically farmed CBD paired with other active natural ingredients such as Menthol and Camphor to soothe sore and tired muscles so you can focus on getting to sleep instead of focusing on your discomfort.*

Checking Your Phone Before Bed 

Do you check your phone right before bed? This could be what's preventing you from getting a good night's rest. 

Researchers discovered that blue light — a type of light that emits from our mobile screens — throws the body off balance. Rather than helping your mind and body to wind down, your phone stimulates your brain, making it much more challenging to get good sleep. 

The Solution: If you want to check your phone before bed, do so at least 60 to 90 minutes before you plan to fall asleep. This will provide your mind a chance to relax so you can get your beauty rest. 

Stressing About the Past or Future 

We’ve all been there — you hop in bed, get comfortable, and then all of a sudden the only thing you can think about is a mistake you made earlier in the day or what your to-do list is tomorrow. 

Regardless of what’s causing you to worry, stressing about it when it’s time for bed can prevent you from getting a good night’s rest, especially if those thoughts are particularly stressful. 

The Solution: Before hopping into bed, find something to calm your mind. Try reading a book (not on your phone or an e-reader), meditate, or take a warm bubble bath. You can also try our Calm Discovery CBD Drops, which can help you to find calm while soothing feelings of stress so you can focus on what matters most — getting to sleep.*

To use Healist Calm Drops, start with a mild or medium dose of CBD placed under your tongue for 30 seconds before swallowing. Wait about 20 to 30 minutes to see how you feel before taking more. 

Your Room Isn’t Dark Enough 

Darkness is essential to good sleep. The absence of light sends an important signal to the body that it's time to rest. This causes your brain to produce melatonin (the sleep hormone). 

Light exposure at the wrong times, however, alters the body's biological mechanism that regulates sleep-wake cycles, and interferes with both the quality and quantity of sleep. Simply put, light can trick your brain into thinking it's daytime, which reduces your body’s production of melatonin, which can make it very difficult to fall asleep.  

The Solution: Dim the lights a full hour before getting into bed to help encourage your body to begin its physiological progression toward sleep. If light enters your room through a window, invest in blackout curtains, and try out a night light versus leaving the main light on when you’re trying to get some shut eye. 

Your Diet 

A tasty midnight snack is one of life's greatest joys. That said, it's important not to go overboard. A full load of fat or protein right before bedtime sends your digestive system into overdrive, making it a real challenge to get to sleep. Plus, your late-night munchie can potentially give you heartburn. And if you've ever had heartburn, you know firsthand how uncomfortable it can be. This discomfort, in addition to your overactive digestive system, can make sleeping nearly impossible. 

The Solution: Avoid big meals right before going to bed. If hunger pangs strike, reach for a light, nutritious snack.   

Insomnia 

Insomnia is the most common sleep problem there is, with around one-third of adults experiencing symptoms at any given time, and of that group of individuals, up to ten percent of them have severe enough insomnia that it's actually considered a full-fledged disorder. 

Generally characterized by trouble falling or staying asleep, you likely have insomnia if you regularly:

  • Find it difficult to fall asleep
  • Wake up many times throughout the night
  • Still feel sleepy after waking up
  • Find it challenging to nap during the day even though you're tired
  • Lie wide awake at night
  • Wake up early and can't go back to sleep

The Solution: Insomnia usually gets better by changing your sleep habits. Try going to bed and waking up at the same time every day. Incorporate some R&R time at least an hour before hitting the hay, and make sure your bedroom is dark, cool, and quiet. 

You can also try our Sleep Drops. Our fast-acting, sleep-inducing blend of organically farmed CBD is combined with active levels of essential botanical oils including chamomile, lavender, lemon balm as well as a custom sleep terpene blend to help give you what you need for healthy sleep.* 

If you're still struggling after changing your sleep habits, it might be a good idea to visit a sleep specialist who can help to determine the cause of your insomnia and find a solution. 

A Final Word

If you're wondering why you can't drift off to sleep, the very first thing you should do is assess and address any lifestyle factors that might be interfering with a good night's rest. Are you on your phone right before bed? Is there too much light seeping into your bedroom? Did you just finish chowing down on a late-night snack? Is stress causing you to lie awake? 

If you don't find any relief after making some changes to your daily habits, try a holistic approach to wellness and incorporate high-quality CBD into your bedtime routine, like the Sleep Drops from Healist

Here at Healist, we leave nothing to chance, accept no compromises, and believe in full transparency. Grounded in science, we use clean and natural ingredients, triple lab test everything, and are non-GMO, vegan, and cruelty-free. What's not to love?

Whether you're looking to find calm for a busy mind or a little help catching those zzz’s, you can count on us to help you to feel your best. Check us out today — trust us, you'll be glad you did!

 

Sources:

The State of SleepHealth in America

Staying Healthy Blue light has a dark side

Darkness Matters - How Light Affects Sleep.

Foods and sleep

Mayo Clinic “Insomnia: How do I stay asleep?”

NHS Conditions: Insomnia