I’m sorry you’re having trouble sleeping. Sleep issues are common and can have many possible causes. Here are likely factors and practical steps you can try. What might be causing sleep trouble

• Stress or anxiety: Worries can keep the mind active at night, making it hard to fall or stay asleep.
• Irregular schedule: Going to bed and waking up at different times disrupts your body’s clock.
• Poor sleep environment or habits: Too much screen time before bed, caffeine or nicotine late in the day, heavy meals late, and an uncomfortable bedroom can all interfere with sleep.
• Medical or mental health conditions: Chronic pain, sleep disorders (like sleep apnea or restless legs), GERD, depression or anxiety, and certain medications can affect sleep.
• Substances: Caffeine, alcohol, or certain drugs can disrupt sleep patterns even if you think they help you relax.

Evidence-based strategies to try

• Establish a regular sleep routine:
  • Go to bed and wake up at the same time every day, including weekends.
  • Create a calming pre-sleep routine (dim lights, read a book, gentle stretching).
• Optimize your sleep environment:
  • Keep the room dark, quiet, and cool (about 60–67°F / 15–19°C is a common target).
  • Use a comfortable mattress and pillows; remove distractions (phones, TVs).
• Limit stimulants and substances:
  • Avoid caffeine after early afternoon; avoid nicotine; limit alcohol, especially near bedtime.
• Be mindful of eating and drinking timing:
  • Finish large meals 2–3 hours before bed. If you’re hungry at night, a light snack is better than a heavy one.
• Promote daytime structure and daytime light exposure:
  • Get natural light in the morning, stay active during the day, and avoid long daytime naps (or keep them short and early if you must nap).
• Manage stress and worry:
  • Try brief, daytime problem-solving for worries; if racing thoughts persist at night, try a written “worry log” earlier in the day or a short relaxation exercise before bed (deep breathing, progressive muscle relaxation, or a short mindfulness exercise).
• Sleep-friendly activities:
  • Before bed, use low-stimulation activities; limit screen time and blue light exposure for at least an hour before bed.
• If pain or symptoms are present:
  • Address chronic pain with appropriate medical input; consider a warm bath, gentle stretching, or using supports as advised by a clinician.

When to seek professional help

• If sleep problems persist for several weeks despite self-help efforts.
• You snore loudly, have pauses in breathing, or feel unexpectedly tired during the day (possible sleep apnea).
• There are significant mood changes, worry, or anxiety interfering with daily life.
• You have ongoing pain, medical conditions, or take medications that could affect sleep.

Possible next steps

• Track your sleep for 1–2 weeks (bedtime, wake time, how long to fall asleep, awakenings, daytime naps, and caffeine/alcohol use). This helps identify patterns.
• If symptoms persist or worsen, consider speaking with a primary care clinician or a sleep specialist who can assess for sleep disorders and review medications or health conditions.

Would you like help designing a simple 2-week sleep plan tailored to your current routine, or tips on a sleep-tracking checklist to share with your clinician? I can also help you interpret common sleep-disorder signs you might be noticing.