Quick Answer: If you can’t sleep, check your habits first. The CDC and NHLBI point to an irregular bedtime, caffeine in the afternoon, screens before bed, large meals and alcohol. NHLBI says caffeine can last up to 8 hours. See a doctor if trouble sleeping lasts 3 nights a week for 3 months.
Check how much caffeine affects your night with our caffeine impact on sleep calculator.
Why Can’t I Sleep?
Short-term sleep trouble often has an everyday cause. NHLBI says short-term insomnia may be caused by stress or changes in your schedule or environment, and it can last a few days or weeks (NHLBI).
Long-lasting stress, emotional upset, travel and shift work can also be factors, says MedlinePlus (MedlinePlus).
Habits matter too. The sections below cover the ones named by federal health agencies. If you want a faster fix tonight, read why you can’t fall asleep fast.
Can An Irregular Schedule Keep You Awake?
Yes. The CDC lists going to bed and getting up at the same time every day as a habit that improves sleep (CDC). NHLBI adds that you should try to keep the same sleep schedule on weeknights and weekends, within about an hour. Staying up late and sleeping in late on weekends can disrupt your body clock’s sleep-wake rhythm (NHLBI habits).
If you do one thing, fix your wake time. Pick a time you can keep on weekends too.
Does Caffeine Keep You Up?
It can, for hours. NHLBI says nicotine and caffeine are stimulants, and both can interfere with sleep. The effects of caffeine can last up to 8 hours, so a cup of coffee in the late afternoon can make it hard to fall asleep at night. The CDC advises avoiding caffeine in the afternoon or evening.
Remember that caffeine hides in soda, tea and chocolate, not just coffee. Try an earlier cutoff for a week and see whether falling asleep gets easier.
Do Screens Make It Harder To Sleep?
NHLBI says to avoid bright artificial light, such as from a TV or computer screen, near bedtime, because the light may signal the brain that it is time to be awake. The CDC suggests turning off electronic devices at least 30 minutes before bedtime. Use the last hour for quiet time. Check your own evening light with the blue light exposure calculator.
Do Large Meals And Alcohol Affect Sleep?
Both can work against you. The CDC advises avoiding large meals and alcohol before bedtime. NHLBI says to avoid heavy or large meals within a few hours of bedtime, though a light snack is okay, and to avoid alcoholic drinks before bed.
Alcohol may make you feel drowsy, but it is not a sleep aid. Learn more in our guide on alcohol and sleep.
What Else Can You Change In Your Day?
NHLBI lists these steps to improve your sleep habits:
- Spend time outside every day, when possible, and be physically active.
- Avoid intense exercise close to bedtime.
- Keep your bedroom quiet, cool and dark. A dim night light is fine.
- Take a hot bath or use relaxation techniques before bed.
- Limit naps if you have trouble falling asleep at night. Adults should nap no more than 20 minutes.
The CDC also lists exercising regularly and maintaining a healthy diet. For a longer checklist, see sleep hygiene 101.
How Many Hours Should You Be Getting?
Know the target before you judge your nights. The CDC lists 7 or more hours for adults 18 to 60, 7 to 9 hours for ages 61 to 64, and 7 to 8 hours for ages 65 and older. Quality counts too. The CDC says quality sleep means uninterrupted, refreshing sleep, and that it is not just about how many hours you sleep but how well you sleep.
What Does Better Sleep Do For You?
The CDC says getting enough sleep can help you:
- Get sick less often
- Stay at a healthy weight
- Reduce stress and improve your mood
- Improve your heart health and metabolism
- Lower your risk of type 2 diabetes, heart disease, high blood pressure and stroke
- Lessen the risk of motor vehicle crashes
- Improve your attention and memory
Should You Keep A Sleep Diary?
It can reveal the habit you missed. The CDC says your provider may have you keep a diary to better understand what is going on. Note when you:
- Go to bed
- Wake up during the night
- Wake up in the morning
- Take naps
- Exercise
- Drink alcohol or caffeinated drinks
- Take medications
Two weeks of notes often show a pattern, such as poor nights after late coffee. Bring the diary to your appointment.
When Is It More Than A Bad Habit?
NHLBI defines chronic insomnia as trouble sleeping 3 or more nights a week for more than 3 months that cannot be fully explained by another health problem. Most chronic cases are secondary, says MedlinePlus, meaning another condition or cause is involved. Symptoms of insomnia include:
- Lying awake for a long time before you fall asleep
- Sleeping for only short periods
- Being awake for much of the night
- Feeling as if you haven’t slept at all
- Waking up too early
The CDC lists signs of poor sleep quality: trouble falling asleep, repeatedly waking up during the night, and feeling sleepy or tired even after getting enough sleep. Our simple steps for insomnia guide goes deeper.
Who Is More Likely To Have Insomnia?
MedlinePlus says insomnia is common. It affects women more often than men, and older adults are more likely to have it. You are also at higher risk if you have a lot of stress, are depressed or have other emotional distress, work at night or have frequent shift changes, travel long distances with time changes, or have an inactive lifestyle.
How Common Is Poor Sleep?
You are far from alone. NHLBI, citing the CDC, says about 1 in 3 adults in the United States reported not getting enough rest or sleep every day. Nearly 40% of adults report falling asleep during the day without meaning to at least once a month. An estimated 50 to 70 million Americans have chronic, or ongoing, sleep disorders (NHLBI).
NHLBI adds that sleep deficiency can lead to physical and mental health problems, injuries, loss of productivity and even a greater likelihood of death. Treat lasting sleep trouble as a health issue, not a personal failing.
What Treatments Work?
NHLBI says your provider may recommend healthy lifestyle habits such as a regular sleep schedule, cognitive behavioral therapy for insomnia (CBT-I), and medicines. MedlinePlus lists treatments as lifestyle changes, counseling and medicines, and says cognitive behavioral therapy can help relieve the anxiety linked to chronic insomnia. Read more about CBT-I.
To diagnose insomnia, your provider may ask about your sleep habits and ask you to keep a sleep diary. The CDC suggests the same, and says your provider can run tests, including sleep studies, to tell whether you have a sleep disorder.
Why Is Insomnia Worth Treating?
NHLBI says insomnia can affect your memory and concentration. Chronic insomnia raises your risk of high blood pressure, coronary heart disease, diabetes and cancer. That is a strong reason to act early rather than live with poor sleep.
When To See A Doctor
See a doctor if you regularly have problems sleeping, notice signs of a sleep disorder such as loud snoring or pauses in breathing, or your trouble sleeping lasts 3 nights a week for more than 3 months. The CDC says to talk to your healthcare provider if you regularly have problems sleeping.
If poor sleep comes with a low mood that will not lift or thoughts of self-harm, seek help right away. In the US, call or text 988 any time.
FAQs About Can’t Sleeping
Why Can’t I Sleep Even When I’m Tired?
Stress, an irregular schedule, late caffeine, bright light and large meals or alcohol near bedtime can all interfere. Check those first.
How Long Does Caffeine Stay In Your System?
NHLBI says the effects can last up to 8 hours.
What Counts As Chronic Insomnia?
Trouble sleeping 3 or more nights a week for more than 3 months, per NHLBI.
Is A Nap A Good Idea If I Can’t Sleep At Night?
NHLBI says to limit naps if you have trouble falling asleep at night, and to keep them to 20 minutes at most.
How Many Hours Of Sleep Do Adults Need?
The CDC lists 7 or more hours for ages 18 to 60, 7 to 9 for ages 61 to 64, and 7 to 8 for ages 65 and older.
Who Gets Insomnia Most?
MedlinePlus says it affects women more often than men, and older adults are more likely to have it. Stress, depression, night work and long-distance travel raise the risk.
What Is The Best Treatment For Insomnia?
NHLBI lists healthy habits, CBT-I and medicines. Ask your provider which fits you.
Your Next Step
Answer a few questions to see how your sleep trouble scores and what to ask your doctor.