Did you sleep well last night? If your answer is “no,” you aren’t alone. A 2016 Consumer Reports study concluded that about 164 million Americans have trouble sleeping at least once a week.

 

The key to getting better rest is to find out what’s stopping you from getting it. Let’s take a look at some of the reasons for your sleepless nights—and what you can do besides count sheep.

 

Sleep Disorders Disrupting Your Slumber

Sleep disorders can foil your plans right when you’re ready to shut down for the night. Here are a few common disorders:

Insomnia. Insomnia is more complicated than having one bad night’s rest. While primary insomnia is not directly related to any cause, secondary insomnia is often related to health conditions or the side effects of medications used to treat them.

Sleep apnea. This involves the disruption of breathing patterns during sleep and could be very dangerous if undiagnosed. If you know you are a snorer and are waking up exhausted despite a full night’s sleep, you might have sleep apnea. See a doctor for treatment.

Restless legs. A prickly or tingly sensation in your legs might prevent you from fully relaxing when you recline, making it harder to fall asleep.

If you are experiencing these or other sleep disorders, it might be time to see a doctor to discuss a treatment.

When Life Gets in the Way

Sometimes it’s not falling asleep that’s the problem, but rather the opportunity to sleep at all. For many, the requisite seven to eight hours of shut-eye remain elusive because of common, every-day responsibilities.

Raising a family. New parents are particularly prone to poor or interrupted sleep. Take turns waking up to feed a new baby, or put a comfortable chair in the nursery so that you can rest as you rock baby back to sleep.

Long workdays. Work-life balance is always a challenge, and sleep hours can often get shortened in favor of work and long commutes. Just as you schedule meetings, be sure to schedule downtime and a proper bedtime.

Stress and anxiety. These are two of the major culprits in sleep deprivation. Meditation and deep breathing can help to relieve tension and welcome sleep. If meditation isn’t for you, try putting your cell phone away at night. It’s too tempting to read news headlines and check email into the wee hours of the night, preventing you from a peaceful slumber.

You Can Fall Asleep, But You Can’t Stay Asleep

For some, falling asleep is easy—it’s staying asleep that’s the real challenge. Do any of these sound familiar?

Nighttime bathroom trips. It might be hard to fall back asleep after a visit to the bathroom. Try to stop drinking for at least two to three hours before bedtime. And, if you do have to go, keep the lights off and head straight back to bed.

Snoring partner. If you have a noisy snorer in bed beside you, help them find a solution to their noisy breathing. Consider a humidifier, an ergonomic pillow, or nasal strips designed to open up breathing passages. Downloading a free white noise app to set to soft background sounds can also help sleep through nighttime noises like snoring.

Light and temperature. Better sleep is encouraged by darker rooms with lower temperatures. If your room is too hot or too bright, take measures to change it so that you can sleep comfortably for longer.

The sooner you can pinpoint the reasons for your sleepless nights, the faster you will be on your way to the best night of sleep of your life.

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