Tired But Can’t Fall Asleep? 8 Reasons Why.

It takes about eight hours for caffeine to flush out of your system. Therefore, that afternoon coffee to get you over the energy lull may be causing some sleep disturbances.

If you’re tossing and turning while trying to fall asleep, consider having that last cup of coffee before noon.

Exercise has many benefits.

However, mistimed exercise can cause issues when it relates to sleep. For the body to enter deep sleep, your heart rate must decrease.

If you raise your heart rate through exercise too late in the day, it may be difficult to calm down in time for bed.

If you’d like to fall asleep quicker and stay asleep longer, consider moving your exercise routine earlier in the day.

Exposure to blue light causes the production and release of cortisol in the brain.

Cortisol is the stress hormone you want to spike in the morning before you wake up. It also stops the flow and release of melatonin - the hormone that helps you feel sleepy.

When you use screens late into the night, this cortisol/melatonin release can get out of whack – causing irregular sleep patterns and poor deep sleep.

If you’re finding yourself with a racing mind when your head hits the pillow, consider no screen use for at least 60 minutes before bed.

When the bedroom is too warm, your body’s stress response remains active throughout the night. It may feel like you’ve slept, but this is a very light, low-quality form of sleep in most situations.

If you’re having trouble getting deep and REM sleep, consider cooling your bedroom to about 65-68 degrees Fahrenheit.

Even the smallest amount of light can disrupt your sleep.

Whether it’s an alarm clock nearby, light coming in from the windows, or a phone that continues to get notifications, when the light flashes, your brain responds. This causes you to get out of whatever stage of sleep you are in.

If you use a sleep tracking device and notice tons of small “wake-times” throughout the night, this could be due to changes in bedroom lighting.

If you lack quality sleep, consider taking the necessary steps to make your bedroom as dark as possible.

Chronic stress disrupts your brain’s ability to “shut down” at the end of the day. Unmanaged stress takes each of the seven items listed above and groups them all together.

Chronic stress will chronically elevate your heart rate, slow or stop the flow of melatonin in your brain, and significantly lower your ability to find restful sleep.

If you’ve been overly stressed out, consider finding some simple ways to begin implementing stress management practices throughout the day so that you can enjoy a refreshing night’s sleep.