If you struggle to get back to sleep quickly, it affects the quality of your rest. Adults need 7 to 9 hours of sleep each night, including different stages like light, deep, and dream-filled REM sleep. Understanding what's interrupting your sleep is crucial for treating the problem.

Physical Reasons: Various health issues can worsen at night, causing disruptions.

• Pain from conditions like arthritis or cancer.
• Breathing problems like asthma or bronchitis.
• Digestive issues such as acid reflux.
• Hormonal changes in women occur during periods or menopause.
• Brain and nerve diseases like Alzheimer's or Parkinson's.
• Frequent bathroom trips are due to health conditions like diabetes.

Medications for these conditions can also impact sleep.

Psychological Causes: Stress is a major night disruptor, making sleep lighter and preventing deep rest. Mental health problems like anxiety, depression, or bipolar disorder can also affect sleep. Seeking help from a doctor or mental health professional is important in such cases.

Your Sleep Habits: Daily habits play a role in sleep quality:

• Inconsistent sleep schedules confuse your internal clock.
• Electronic devices' light can interfere with sleep.
• Alcohol may make you fall asleep quickly, but it can cause nighttime waking.
• Caffeine, a stimulant, takes time to wear off.
• Nicotine from smoking can disturb sleep.

Your Sleep Environment: Your surroundings matter too:

• Block out light with shades or an eye mask.
• Use earplugs or white noise to drown out sounds.
• Maintain a cool room temperature (60–70 degrees).

Sleep Rhythm Disturbances: Natural sleep cycles can be disrupted by factors like age, jet lag, or shift work. Focus on controlling your daytime and nighttime habits.

Sleep Disorders: Conditions like sleep apnea, restless legs syndrome, periodic limb movement disorder, or night terrors can interfere with sleep. Medical help may be needed.

Tips for Better Sleep: Follow these practices for improved sleep hygiene:

• Avoid tobacco, caffeine, and alcohol late in the day.
• Spend time outdoors daily for at least 15 minutes.
• Exercise regularly, but not close to bedtime.
• Stick to a consistent sleep schedule.
• Avoid napping, especially in the evening.
• Establish a relaxing bedtime routine.
• Turn off screens an hour before bed.
• Use your bed only for sleep or intimacy.
• Keep the bedroom quiet, dark, and cool.
• If you can't sleep, don't just lie there—do something calming until you feel drowsy again.