Tossing and turning through the night, clock-watching, and waking up feeling anything but refreshed—it’s the all-too-familiar scenario for many. If you struggle to get a good night’s sleep, you’re not alone. Countless factors, from the subtle to the significant, could be robbing you of your rest. Let’s find out the mystery behind your elusive slumber.

1. Your Blue Light Exposure Is Off the Charts

It’s not unusual to binge-watch a favourite show or scroll through social media until our eyelids demand a ceasefire. However, the blue light emitted by screens can wreak havoc on your sleep cycle. This type of light messes with your body’s ability to prepare for sleep because it blocks a hormone called melatonin that makes you sleepy. Consider setting a technology curfew an hour before bed to help your mind unwind.

2. You’re a Caffeine Connoisseur

Love your late afternoon pick-me-up? That espresso might just be the culprit behind your sleep disturbances. Caffeine can linger in your body longer than you might realize—up to 5 to 6 hours. If you’re having trouble sleeping, consider reducing your caffeine intake after lunch and see if your sleep improves.

3. Your Room Isn’t a Sleep Sanctuary

Take a look around your bedroom. What do you see? If it’s cluttered, brightly lit, or noisy, you might have found another piece of the sleepless puzzle. A restful sleeping environment should be dark, quiet, and cool. Assess your space for potential disturbances and consider investing in blackout curtains, earplugs, or a white noise machine.

4. Stress Is Sneaking into Your Sheets

Our daytime worries don’t disappear at the stroke of bedtime. Stress is a major contributor to sleeplessness, as it keeps the mind racing and the body tense. Engage in calming activities before bed to ease your mind. Whether it’s meditation, deep breathing exercises, or writing down your worries, find what helps you shed the stress of the day.

5. You’re All Over the Place with Your Sleep Schedule

Consistency is key when it comes to sleep. If you go to bed and wake up at different times every day, you’re confusing your body’s internal clock. Try setting a regular sleep schedule by going to bed and waking up at the same time every day, yes, even on weekends. This consistency can significantly improve your sleep quality.

6. You’re Not Winding Down

What does your pre-bedtime routine look like? Engaging in stimulating activities, like intense exercise or work-related tasks, right before bed can leave your body too energized to sleep. Develop a pre-sleep routine that signals to your body it’s time to wind down. This might include reading a book, listening to soothing music, or taking a warm bath.

7. Hidden Health Issues

Sometimes, sleep problems are a symptom of a larger health issue. Conditions like sleep apnea, restless legs syndrome, and chronic pain can severely disrupt your sleep. If you’ve tried improving your sleep habits and nothing seems to work, it might be time to consult a healthcare provider.

8. Your Diet Is Working Against You

Your eating habits play a role in how well you sleep, especially in the hours before bedtime. Heavy or rich foods can cause discomfort and keep you up. Similarly, going to bed hungry can be just as disruptive. Try to eat balanced meals at regular times and avoid heavy meals within a couple of hours of bedtime.