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Why Can't I Sleep? 15 Remedies To Try

Key Takeaways

• Sleep helps your brain function and supports your nerve cells. The risk of chronic diseases, like heart disease and type 2 diabetes, increases without quality sleep. 
• There may be several reasons as to why you can't sleep. Some common reasons include poor sleep environment, sleep disorders, and stress.
• Avoid alcohol and caffeine during the evening, turn off any screens that emit blue light two hours before bed, and exercise for 20 to 30 minutes during the day to prepare yourself for a good night's rest.
• Try breathing techniques, reading a book, and adjusting your bedroom temperature and noise level if you can't sleep at night.

There may come a time when you lay awake at night and wonder why you can't sleep, even if you avoid caffeine late in the day and quit scrolling through social media two hours before bed. Common causes of insomnia include alcohol and caffeine intake, eating too close to bedtime, poor sleep environment, and stress. You can get to sleep by relaxing with a book or calming music, keeping your bedroom cool, and removing distractions.

Insomnia means trouble falling and staying asleep. It can also result from poor sleep hygiene. Sleep hygiene describes behaviors like going to sleep and waking up at the same time daily, which allows good-quality sleep. The average adult needs about seven to eight hours of sleep per night.

Many people believe that good sleepers fall asleep in a flash. This attitude can trigger anxiety when sleep onset isn't rapid, further delaying falling asleep. Read on to learn why you can't sleep and how to fix it.

FG Trade / Getty Image

What Is Insomnia?

Insomnia causes trouble falling, staying asleep, or waking up too early. This sleep disorder can impair sleep quality and make you frustrated, which also makes it hard to sleep.

Insomnia symptoms can come and go or last for long periods. Symptoms include:

• Difficulty falling asleep
• Falling asleep during the day
• Feeling tired or having trouble focusing 
• Not feeling refreshed in the morning
• Waking up during the night

Why Can't I Sleep?

Getting a good night's rest is key to maintaining your overall health. Sleep helps your brain function and supports your nerve cells.  You may have trouble sleeping from time to time, or you might regularly find yourself tossing and turning in the middle of the night. 

Some of the most common reasons why you can't sleep include:

• Alcohol and caffeine intake: Alcohol can make you sleep, but it may wake you up during the night. Caffeine, found in coffee, soda, and tea, is a stimulant that keeps you awake.
• Change in your sleep schedule: Work and travel can affect your circadian rhythm, or the internal clock that regulates your sleep-wake schedule. A disruption to your circadian rhythm increases the risk of insomnia.
• Eating before bedtime: You might have a light snack before bed, but eating too much may trigger acid reflux when you lie down. Acid reflux causes stomach acid to flow backward up the esophagus. This can lead to an uncomfortable symptom called heartburn.
• Health conditions: Some conditions, such as acid reflux, cancer, chronic pain, diabetes, and heart disease, are linked to insomnia.
• Medications: Antidepressants may increase the risk of insomnia. Medications that contain stimulants can also make it hard to sleep.
• Mental health conditions: Insomnia may be a sign of certain mental health conditions. These include anxiety, bipolar disorder, and depression.
• Poor sleep environment: It can be hard to fall asleep if your bedroom is too noisy, too bright, too hot, or too cold. Using screens that emit blue light, such as a computer, phone, or TV, can also disrupt sleep.
• Sleep disorders: In addition to insomnia, other sleep disorders can make it hard to fall asleep. Obstructive sleep apnea (OSA) and restless legs syndrome (RLS) can impair your sleep quality.
• Stress: You may have trouble falling asleep if your mind is racing with stressful thoughts about family, money, school, or work. Insomnia can also increase stress if you are worried about falling asleep.

Techniques and Remedies

Getting a good night's rest is key. Poor sleep quality increases your risk of chronic diseases like heart disease and type 2 diabetes . Some sleep disorders, like insomnia, can be linked to anxiety and depression.

It's important to avoid alcohol, caffeine, blue-light screens, and exercise close to bedtime. A healthcare provider may recommend other techniques, such as meditation and progressive muscle relaxation (PMR), if you have insomnia. These methods are part of cognitive behavioral therapy for insomnia (CBT-I). Research has shown that CBT-I is a highly effective non-pharmacological way to treat insomnia.

1. Avoid Alcohol and Caffeine 

Avoid alcohol and caffeine before bedtime. Drinking alcohol may make you feel sleepy and can wake you up multiple times during the night to go to the bathroom. Alcohol also reduces rapid eye movement (REM) sleep, which supports brain function.

Caffeine may likewise keep you up at night if you drink coffee or energy drinks in the late afternoon or evening. Caffeine can stay in your body for up to six hours before bedtime.

2. Avoid Blue-Light Screens

Electronics, like phones, computers, and TV screens, emit blue light . Blue light has one of the most potent effects on your sleep-wake cycle. Scrolling through social media or watching a TV show in bed to relax may adversely affect your sleep.  

A poll from the National Sleep Foundation's Sleep in America found that people with high screen times right before bed had poorer sleep quality than others. Try turning off your phone and leaving it in another room at least two hours before bed to help you fall asleep. 

3. Consider the Military Method

Service members typically use the military method to help them relax and fall asleep. You can use the following steps to do the same:

• Slowly relax parts of your face, starting at your forehead and working your way to your jaw
• Rest your arms at your sides, allowing them to relax and releasing tension from your shoulders
• Breathe deeply and then slowly exhale
• Gradually relax the lower half of your body, starting with your hips and working your way to your toes
• Try to clear your mind by imagining something that relaxes you, such as being at the beach

4. Exercise During the Day

Staying physically active during the daytime can help you rest. Try adding 20 to 30 minutes of daily exercise .  Just be sure to stop exercising at least three hours before bed. 

The National Sleep Foundation's Sleep in America poll found that physical activity affects overall health, including sleep quality. The poll found that people who sat less during the day reported excellent or good health compared to those who sat for eight hours or more daily.

5. Get Out of Bed

It's perfectly normal to lay in bed for 10 or 20 minutes before you drift off. You'll still want to refrain from tossing and turning in bed awake. It's time to get out of bed and do something else if you've been doing so for more than 20 minutes.

Try doing something like laundry or reading a book until you're sleepy . Just be sure to avoid looking at any blue-light screens.

6. Improve Your Sleep Environment and Routine

Your environment may make sleep difficult. You may toss and turn at night if the room is too noisy, too bright, too hot, or too cold. Reducing the noise (if it's in your control), turning the lights down or off, and adjusting the temperature may help you get a good night's rest .

Research has found that going to bed and waking up at the same time every day can also improve your sleep quality . A study published in 2020 found that those with more variability in their sleep-wake schedules had poorer health outcomes than others.

7. Meditate

Meditating might help you fall asleep if anxiety is keeping you awake. Meditation can reduce stressful thoughts and feelings by focusing your attention.

There are several ways to meditate. A healthcare provider may teach you body scan meditation as part of CBT-I:

• Lay down with your arms resting at your sides. Take a few deep breaths to control your breathing.
• Bring your attention to different parts of your body, starting at your feet. Don't focus on whether the sensations in your body feel good or bad.
• Breathe deeply and then slowly exhale as you become less aware of each body part
• Slowly make your way up your body until you reach the top of your head
• Continue to breathe deeply as you fall asleep

8. Relax Your Body

PMR, a CBT-I technique, can help you relax if you're so tense that you can't sleep. Pick a set of body muscles (e.g., your legs, arms, or shoulders), then take turns tensing and relaxing them. You'll recognize if you're tense in certain areas and be able to relax when you're trying to fall asleep.

There are also in-office biofeedback options. A healthcare provider uses a device with electrodes to see how your body reacts in tense and relaxing situations. They'll be able to see your body temperature, pulse, or breathing rate on a screen connected to the device and check how your sleep affects them.

9. Relieve Anxiety

Being worried about not being able to fall asleep might be the reason you're having sleep trouble. Try focusing on something else to calm down if that's the case.

Here are some ways to refocus your attention and relieve anxiety :

• Challenge negative thoughts and reframe them with positive ones
• Get plenty of exercise and eat regular meals during the day
• Talk to family members or friends to help you cope with anxiety
• Try relaxation techniques, such as deep breathing or mindfulness
• Write in a journal

10. Think About Calming Scenarios

You might get into bed and not fall asleep if something is on your mind, sending it into overdrive. It's important to recognize this and then distract yourself with relaxing thoughts and images. Imagery allows you to focus on mental depictions of putting yourself in a relaxing place, which can allow your body to physically relax.

Try imagining you are on the beach, for example, relaxing in a hammock. Employ your senses: You can feel the sun's warmth on your skin, hear the ocean waves, and smell the saltiness of the ocean.

11. Treat Any Underlying Health Issues

Poor sleep can be the result of an underlying sleep disorder. Some of the most common sleep disorders include:

• Circadian rhythm disorders:  This causes problems with your sleep-wake cycle.
• Hypersomnia:  Staying awake during the day may be hard. One example of hypersomnia is narcolepsy. 
• Insomnia:  This is the most common sleep disorder. Insomnia happens when you regularly have trouble sleeping and staying asleep.
• Obstructive sleep apnea (OSA):  This happens when you stop breathing for 10 seconds or longer while sleeping.
• Parasomnia:  This includes walking, talking, or eating while sleeping.
• Restless leg syndrome (RLS):  This causes tingly, prickly feelings in your legs. You may need to move your legs to alleviate these feelings. 

Consult a healthcare provider to figure out what's causing your sleep difficulties if you regularly have trouble falling asleep. They can prescribe remedies to treat any underlying health issues, which may help your sleep.

12. Try Sleep Medication or Supplements 

A healthcare provider may prescribe medications to help you sleep. Sleep medications are typically only used for short periods and usually not the first line of treatment. It's important to make lifestyle changes and adjust your sleep environment in the meantime.

Medications that can help you sleep include:

• Hypnotics, such as Ambien (zolpidem) and Lunesta (eszopiclone), which are prescribed by a healthcare provider
• Drugs that treat anxiety and depression
• Over-the-counter (OTC) sleeping pills, which often contain antihistamines and treat allergies

Supplements like melatonin and valerian can also help you relax and fall asleep. Melatonin is a hormone your body naturally makes to regulate your sleep-wake cycle. Valerian is a herb that acts as a sedative.

Keep in mind that the Food and Drug Administration (FDA) minimally regulates supplements, including melatonin and valerian. These supplements can have side effects and interact with other medications. It's important to talk to a healthcare provider or pharmacist before starting any new supplements.

13. Try Some Relaxing Activities

Another way to relax your body is to try some calming activities if you can't sleep. You may try taking a warm shower or bath, reading a book, or listening to soothing music.  

14. Use Autogenic Training

If you're so tense that you can't sleep, try relaxing with autogenic training. Autogenic training helps you become aware of different body parts and relax them. With enough training and practice, you can even use this method to control automatic functions like your  heart rate .

15. Use Breathing Techniques

You can use breathing techniques to sleep. The 4-7-8 breathing pattern, for example, is when you inhale through your nose for a mental count of four, hold for a count of seven, and then exhale through your mouth for a count of eight.

Another simple relaxation technique is diaphragmatic breathing. Diaphragmatic breathing is when you take slow, deep breaths while keeping your chest still and contracting your diaphragm. Place your hand on your abdomen to feel your stomach move in and out. Breathe in slowly and deeply, counting to four. Exhale slowly, counting to eight. This can help you relax and prevent the racing thoughts from interfering with your sleep.

When To Contact a Healthcare Provider

Insomnia can take a toll on your mood and overall health. You may consider talking to a healthcare provider if you've tried home remedies and still have trouble falling or staying asleep. They might refer you to a sleep specialist who can evaluate your sleep patterns and advise further treatment.

A Quick Review

Sleep helps your brain function and supports your nerve cells. Without quality sleep, the risk of chronic diseases, like heart disease and type 2 diabetes, increases. 

Try breathing techniques, reading a book, and adjusting your bedroom temperature and noise level if you can't sleep at night. You may consult a healthcare provider if you regularly have trouble falling and staying asleep. This may be a sign of insomnia, a common sleep disorder.

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Davis EM, Ramani C, Quigg M. Neurologic manifestations of systemic disease: Sleep disorders .  Curr Treat Options Neurol . 2020;22(10):30. doi:10.1007/s11940-020-00639-z

Natter J, Yokoyama T, Michel B. Relative frequency of drug-induced sleep disorders for 32 antidepressants in a large set of Internet user reviews .  Sleep . 2021;44(12):zsab174. doi:10.1093/sleep/zsab174

Corkum P, Begum EA, Rusak B, et al. The effects of extended-release stimulant medication on sleep in children with ADHD .  J Can Acad Child Adolesc Psychiatry . 2020;29(1):33-43.

Johnson DA, Billings ME, Hale L. Environmental determinants of insufficient sleep and sleep disorders: Implications for population health .  Curr Epidemiol Rep . 2018;5(2):61-69. doi:10.1007/s40471-018-0139-y

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Chaput JP, Dutil C, Featherstone R, et al. Sleep timing, sleep consistency, and health in adults: A systematic review .  Appl Physiol Nutr Metab . 2020;45(10 (Suppl. 2)):S232-S247. doi:10.1139/apnm-2020-0032

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National Institute of Mental Health. I'm so stressed out! Fact sheet .

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Office of Dietary Supplements. Valerian - health professional fact sheet .

Ramirez-Garcia MP, Leclerc-Loiselle J, Genest C, et al. Effectiveness of autogenic training on psychological well-being and quality of life in adults living with chronic physical health problems: A protocol for a systematic review of RCT .  Syst Rev . 2020;9(1):74. doi:10.1186/s13643-020-01336-3

Hamasaki H. Effects of diaphragmatic breathing on health: A narrative review .  Medicines (Basel) . 2020;7(10):65. doi:10.3390/medicines7100065

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• 7 Types of Insomnia: What You Should Know About Each One 5 of 10 Medically reviewed by Alexis Appelstein, DO
• How Can I Fix Not Being Able To Sleep? 15 Techniques To Try 6 of 10 Medically reviewed by Jane Kim, MD
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What is insomnia?

Symptoms of insomnia.

• Why can't I sleep? Causes of insomnia

Habits that cause insomnia and disrupt sleep

Treating insomnia with a better sleep environment and routine, insomnia and anxiety, what to do when insomnia wakes you up in the middle of the night, sleep supplements and medication for insomnia, when to see a doctor about insomnia, insomnia causes, symptoms & cures what to do when you can't sleep.

Can’t sleep? If you struggle to fall asleep or stay asleep at night, it can take a huge toll on your health. Here’s how to beat insomnia and end the sleepless nights.

Insomnia is the inability to fall asleep or stay asleep at night, resulting in unrefreshing or non-restorative sleep. And it’s a very common problem, one that takes a toll on your energy, mood, and ability to function during the day. Chronic insomnia can even contribute to serious health problems.

Some people struggle to get to sleep no matter how tired they are. Others wake up in the middle of the night and lie awake for hours, anxiously watching the clock. But, because different people need different amounts of sleep, insomnia is defined by the quality of your sleep and how you feel after sleeping—not the number of hours you sleep or how quickly you doze off. Even if you’re spending eight hours a night in bed, if you feel drowsy and fatigued during the day, you may be experiencing insomnia.

Although insomnia is the most common sleep complaint, it is not a single sleep disorder . It’s more accurate to think of it as a symptom of another problem, whether it’s something as simple as drinking too much caffeine during the day or something more complex like feeling overloaded with stress.

The good news is that most cases of insomnia can be cured with changes you can make on your own—without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills. By addressing the underlying causes and making simple changes to your daily habits and sleep environment , you can put a stop to the frustration of insomnia and finally get a good night’s sleep.

If you’re having trouble sleeping right now …

Try listening to HelpGuide’s Sleep Meditation Using Guided Imagery or Deep Breathing Meditation .

These include:

• Difficulty falling asleep despite being tired.
• Waking up frequently during the night.
• Trouble getting back to sleep when awakened.
• Unrefreshing sleep.
• Relying on sleeping pills or alcohol to fall asleep.
• Waking up too early in the morning.
• Daytime drowsiness, fatigue, or irritability.
• Difficulty concentrating during the day.

Why can’t I sleep? Causes of insomnia

In order to properly treat and cure your insomnia, you need to become a sleep detective. Emotional issues such as stress, anxiety, and depression cause half of all insomnia cases. But your daytime habits, sleep routine, and physical health may also play a role. Try to identify all possible causes of your insomnia. Once you figure out the root cause, you can tailor treatment accordingly.

What’s causing your insomnia?

• Are you under a lot of stress ?
• Are you depressed ? Do you feel emotionally flat or hopeless?
• Do you struggle with chronic feelings of anxiety or worry ?
• Have you recently gone through a traumatic experience ?
• Are you taking any medications that might be affecting your sleep?
• Do you have any health problems that may be interfering with sleep ?
• Is your bedroom quiet and comfortable?
• Do you try to go to bed and get up around the same time every day?

Common psychological and medical causes of insomnia

Sometimes, insomnia only lasts a few days and goes away on its own, especially when it is tied to an obviously temporary cause, such as stress over an upcoming presentation, a painful breakup, or jet lag. Other times, insomnia is stubbornly persistent. Chronic insomnia is usually tied to an underlying mental or physical issue.

Anxiety, stress, and depression are some of the most common causes of chronic insomnia. Having difficulty sleeping can also make anxiety , stress, and  depression symptoms worse. Other common emotional and psychological causes include  anger , worry, grief , bipolar disorder , and trauma . Treating these underlying problems is essential to resolving your insomnia.

Speak to a Licensed Therapist

BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.

Medical problems or illness. Many medical conditions and diseases can contribute to insomnia , including asthma, allergies, Parkinson’s disease , hyperthyroidism, acid reflux, kidney disease, and cancer. Chronic pain is also a common cause of insomnia.

Medications. Many prescription drugs can interfere with sleep, including antidepressants , stimulants for ADHD , corticosteroids, thyroid hormone, high blood pressure medications, and some contraceptives. Common over-the-counter culprits include cold and flu medications that contain alcohol, pain relievers that contain caffeine (Midol, Excedrin), diuretics, and slimming pills.

Sleep disorders. Insomnia is itself a sleep disorder, but it can also be a symptom of  other sleep disorders , including sleep apnea , restless legs syndrome , and circadian rhythm disturbances tied to jet lag or late-night shift work.

While treating underlying physical and mental issues is a good first step, it may not be enough to cure your insomnia. You also need to look at your daily habits. Some of the things you’re doing to cope with insomnia may actually be making the problem worse.

For example, maybe you’re using sleeping pills or alcohol to fall asleep , which disrupts sleep even more over the long-term. Or maybe you drink excessive amounts of coffee during the day, making it harder to fall asleep later. Other daytime habits that can negatively impact your ability to sleep at night include having an irregular sleep schedule, napping, eating sugary foods or heavy meals too close to bedtime, and not getting enough exercise or exercising too late in the day.

Not only can poor daytime habits contribute to insomnia, but a poor night’s sleep can make these habits harder to correct, creating a vicious cycle of unrefreshing sleep:

Oftentimes, changing the habits that are reinforcing sleeplessness is enough to overcome the insomnia altogether. It may take a few days for your body to get used to the change, but once you do, you’ll sleep better.

If you’re having trouble identifying insomnia-causing habits

Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia. Maybe your Starbucks habit affects your sleep more than you realize. Or maybe you’ve never made the connection between that late-night glass of wine and your sleep difficulties.

Keeping a sleep diary (or using a sleep tracking app) is a helpful way to pinpoint habits and behaviors contributing to your insomnia.

Two powerful weapons in the fight against insomnia are a quiet, comfortable bedroom and a relaxing bedtime routine. Both can make a big difference in improving the quality of your sleep .

Make sure your bedroom is quiet, dark, and cool. Noise, light, a bedroom that’s too hot or cold, or an uncomfortable mattress or pillow can all interfere with sleep. Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light. Experiment with different levels of mattress firmness , foam toppers, and pillows that provide the support you need to sleep comfortably.

[Read: How to Sleep Better]

Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get up at your usual time in the morning even if you’re tired. This will help you get back in a regular sleep rhythm.

Turn off all screens at least an hour before bed.  Electronic screens emit a blue light that disrupts your body’s production of melatonin and combats sleepiness. So instead of watching TV or spending time on your phone, tablet, or computer, choose another relaxing activity, such as reading a book or listening to soft music.

Avoid stimulating activity and stressful situations before bedtime.  This includes checking messages on social media , big discussions or arguments with your spouse or family, or catching up on work. Postpone these things until the morning.

Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.

Things to avoid before bed:

Drinking too many liquids. Waking up at night to go to the bathroom becomes a bigger problem as we age. By not drinking anything an hour before sleep and going to the bathroom several times as you get ready for bed, you can reduce the frequency you’ll wake up to go during the night.

Alcohol . While a nightcap may help you to relax and fall asleep, it interferes with your sleep cycle once you’re out, causing you to wake up during the night.

Big evening meals . Try to eat dinner earlier in the evening, and avoid heavy, rich foods within two hours of going to bed. Spicy or acidic foods can cause stomach trouble and heartburn which can wake you during the night.

Caffeine . The American Academy of Sleep Medicine recommends that you stop drinking caffeinated beverages at least six hours before bedtime. People who are sensitive to caffeine may need to stop even earlier.

The more trouble you have with sleep, the more it starts to invade your thoughts. You may dread going to sleep because you just know that you’re going to toss and turn for hours or wake up at 2 a.m. again. Or maybe you’re worried because you have a big day tomorrow, and if you don’t get a solid 8 hours, you’re sure you’ll blow it?

Agonizing and expecting sleep difficulties only makes insomnia worse. Worrying about getting to sleep or how tired you’re going to be floods your body with adrenaline, and before you know it, you’re wide-awake.

Relieving anxiety that keeps you from falling or staying asleep

If sleep worries are getting in the way of your ability to unwind at night, the following strategies may help. The goal is to train your body to associate the bed with sleep and nothing else—especially not frustration and anxiety.

Use the bedroom only for sleeping and sex. With many of us working from home now, it can be difficult to avoid, but if possible don’t work, use your computer, or watch TV in your bedroom. The goal is to associate the bedroom with sleep alone, so that your brain and body get a strong signal that it’s time to nod off when you get into bed.

Move bedroom clocks out of view.  Anxiously watching the minutes tick by when you can’t sleep—knowing that you’re going to be exhausted when the alarm goes off—is a surefire recipe for insomnia. You can use an alarm, but make sure you can’t see the time when you’re in bed.

Get out of bed when you can’t sleep. Don’t try to force yourself to sleep. Tossing and turning only amps up your anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, meditating , or taking a bath. When you’re sleepy, go back to bed.

Challenging the worries and thoughts that fuel insomnia

It’s also helpful to challenge the negative attitudes about sleep and your insomnia problem that you’ve developed over time. The key is to recognize self-defeating thoughts and replace them with more realistic ones.

[Read: How to Stop Worrying]

Challenging self-defeating thoughts that fuel insomnia

Remember, learning how to stop worrying takes time and practice. You may find it helpful to jot down your own list, taking note of the negative thoughts that pop up and how you can dispute them. You may be surprised at how often these negative thoughts run through your head. Be patient and ask for support if you need it.

Many people with insomnia are able to fall asleep at bedtime, but then wake up in the middle of the night. They then struggle to get back to sleep, often lying awake for hours. If this describes you, the following tips may help.

Stay out of your head. Hard as it may be, try not to stress over your inability to fall back to sleep, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, “Ahhh.” Take another breath and repeat.

Make relaxation your goal, not sleep. If you find it hard to fall back to sleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though it’s not a replacement for sleep, relaxation can still help rejuvenate your mind and body.

[Listen: Progressive Muscle Relaxation]

Do a quiet, non-stimulating activity. If you’ve been awake for more than 20 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that it’s time to wake up.

Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive after a good night’s rest.

Relaxation techniques that can help you get back to sleep

Abdominal breathing. Breathing deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, can help relaxation. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth.

Progressive muscle relaxation . Make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, and then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head.

Mindfulness meditation . Sit or lie quietly and focus on your natural breathing and how your body feels in the moment. Allow thoughts and emotions to come and go without judgment, always returning to focus on breath and your body.

These audio meditations can help.

When you’re tossing and turning at night, it can be tempting to turn to sleep aids for relief. But before you do, here’s what you need to know.

Dietary supplements for insomnia

There are many dietary and herbal supplements marketed for their sleep-promoting effects. Although they may be described as “natural,” be aware that sleep remedies can still have side effects and interfere with other medications or vitamins you’re taking. For more information, talk to your doctor or pharmacist.

[Read: Sleeping Pills and Natural Sleep Aids]

While scientific evidence is still being gathered for alternative sleep remedies, you might find that some of them work wonderfully for you. The two supplements with the most evidence supporting their effectiveness for insomnia are melatonin and valerian.

• Melatonin. Melatonin is a naturally occurring hormone that your body produces at night. Melatonin helps regulate your sleep-wake cycle. Melatonin is also available as an over-the-counter supplement. While melatonin doesn’t work for everyone, it may be an effective insomnia treatment for you—especially if you’re an extreme “night owl” with a natural tendency to go to bed and get up much later than others.
• Valerian. Valerian is an herb with mild sedative effects that may help you sleep better. However, the quality of valerian supplements varies widely.

Prescription sleeping pills 

While prescription sleeping pills can provide temporary relief, it’s important to understand that sleep medications are not a cure for insomnia. And if not used carefully, they actually make insomnia worse in the long run. It’s best to use medication only as a last resort, and then, only on a very limited, as-needed basis.

First, try changing your sleep habits, your daily routine, and your attitudes about sleep. Evidence shows that lifestyle and behavioral changes make the largest and most lasting difference when it comes to insomnia.

If you’ve tried a variety of self-help techniques without success, schedule an appointment with a sleep specialist, especially if insomnia is taking a heavy toll on your mood and health. Provide the doctor with as much supporting information as possible, including information from your sleep diary.

Therapy vs. sleeping pills for insomnia

In general, sleeping pills and sleep aids are most effective when used sparingly for short-term situations, such as traveling across time zones or recovering from a medical procedure. Your insomnia won’t be cured by sleeping pills—in fact, over the long-term they can actually make insomnia worse.

Since many people complain that frustrating, negative thoughts and worries prevent them from sleeping at night,  cognitive-behavioral therapy (CBT) can be much more effective in addressing insomnia. CBT is a form of psychotherapy that treats problems by modifying negative thoughts, emotions, and patterns of behavior. It can be conducted individually, in a group, or even online . A study at Harvard Medical School found that CBT was more effective at treating chronic insomnia than prescription sleep medication—but without the risks or side effects.

More Information

• Sleep-Wake Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders . American Psychiatric Association. Link
• Blue light has a dark side—Harvard Health . (n.d.). Retrieved April 7, 2022, from Link
• Britton, A., Fat, L. N., & Neligan, A. (2020). The association between alcohol consumption and sleep disorders among older people in the general population. Scientific Reports , 10(1), 5275. Link
• Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. Journal of Clinical Sleep Medicine , 09(11), 1195–1200. Link
• Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-Analysis: Melatonin for the Treatment of Primary Sleep Disorders. PLoS ONE , 8(5), e63773. Link
• Fitzgerald, T., & Vietri, J. (2015). Residual Effects of Sleep Medications Are Commonly Reported and Associated with Impaired Patient-Reported Outcomes among Insomnia Patients in the United States. Sleep Disorders , 2015, 1–9. Link
• Green, A., Cohen-Zion, M., Haim, A., & Dagan, Y. (2017). Evening light exposure to computer screens disrupts human sleep, biological rhythms, and attention abilities. Chronobiology International , 34(7), 855–865. Link
• Mitchell, M. D., Gehrman, P., Perlis, M., & Umscheid, C. A. (2012). Comparative effectiveness of cognitive behavioral therapy for insomnia: A systematic review. BMC Family Practice , 13(1), 40. Link
• Ohayon, M. M., & Roth, T. (2001). What are the contributing factors for insomnia in the general population? Journal of Psychosomatic Research , 51(6), 745–755. Link
• Valerian—Health Professional Fact Sheet . (n.d.). Retrieved April 7, 2022, from Link

More in Sleep

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Sleep and Aging

Tips for overcoming insomnia and other age-related sleep problems

Treating sleep problems with cognitive behavioral therapy (CBT)

How sleep impacts health and well-being

Sleep Deprivation

How lack of sleep can damage your health

Circadian rhythms, sleep stages, and sleep architecture

There may be a medical reason for your sleepless nights

Exploring your sleep needs and the different stages of sleep

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Insomnia means you regularly have problems sleeping. It usually gets better by changing your sleeping habits.

Check if you have insomnia

You have insomnia if you regularly:

• find it hard to go to sleep
• wake up several times during the night
• lie awake at night
• wake up early and cannot go back to sleep
• still feel tired after waking up
• find it hard to nap during the day even though you're tired
• feel tired and irritable during the day
• find it difficult to concentrate during the day because you're tired

If you have insomnia for a short time (less than 3 months) it's called short-term insomnia. Insomnia that lasts 3 months or longer is called long-term insomnia.

How much sleep you need

Everyone needs different amounts of sleep.

On average:

• adults need 7 to 9 hours
• children need 9 to 13 hours
• toddlers and babies need 12 to 17 hours

You probably do not get enough sleep if you're constantly tired during the day.

What causes insomnia

The most common causes of insomnia are:

• stress, anxiety or depression
• a room that's too hot or cold
• uncomfortable beds
• alcohol, caffeine or nicotine
• illegal drugs like cocaine or ecstasy

Conditions and medicines that can cause insomnia:

• mental health conditions, such as schizophrenia or bipolar disorder
• Alzheimer's disease or Parkinson's disease
• restless legs syndrome
• overactive thyroid

Many medicines can also cause insomnia.

Things that keep you from getting a good night's sleep:

• long-term pain
• sleepwalking
• snoring or interrupted breathing while sleeping ( sleep apnoea )
• suddenly falling asleep anywhere ( narcolepsy )
• nightmares or night terrors (particularly in children)

How you can treat insomnia yourself

Insomnia usually gets better by changing your sleeping habits.

Do go to bed and wake up at the same time every day relax at least 1 hour before bed, for example, take a bath or read a book make sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed exercise regularly during the day make sure your mattress, pillows and covers are comfortable Don’t

do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed

do not eat a big meal late at night

do not exercise at least 4 hours before bed

do not watch television or use devices, like smartphones, right before going to bed, because the blue light makes you more awake

do not nap during the day

do not drive when you feel sleepy

do not sleep in after a bad night's sleep and stick to your regular sleeping hours instead

How a pharmacist can help with insomnia

You can buy tablets or liquids (sometimes called sleeping aids) from a pharmacy that may help you sleep better.

Some contain natural ingredients such as valerian or lavender, while others contain an antihistamine .

They cannot cure insomnia but may help you sleep better for 1 to 2 weeks. They should not be taken for any longer.

Some of these products can have side effects, for instance, they may make you drowsy. This could make it difficult for you to do certain things like drive.

Check with your doctor before taking anything for your sleep problems.

Non-urgent advice: See a GP if:

• changing your sleeping habits has not helped your insomnia
• you've had trouble sleeping for months
• your insomnia is affecting your daily life in a way that makes it hard for you to cope

Treatment from a GP for insomnia

A GP will try to find out what's causing your insomnia so you get the right treatment.

Sometimes you'll be offered cognitive behavioural therapy (CBT) . This may be face-to-face with a therapist, or through an online self-help programme.

This can help you change the thoughts and behaviours that keep you from sleeping.

You may be referred to a sleep clinic if you have symptoms of another sleep disorder such as sleep apnoea.

GPs now rarely prescribe sleeping pills to treat insomnia. Sleeping pills can have serious side effects and you can become dependent on them.

Sleeping pills are only prescribed for a few days, or weeks at the most, if:

• your insomnia is very bad
• other treatments have not worked

Page last reviewed: 19 March 2024 Next review due: 19 March 2027

Can’t get a good night’s rest? Watch out for these 8 ways you may be sabotaging your sleep

As a child, you likely had a bedtime routine : take a bath, put on your pajamas, brush your teeth, and get tucked in with your favorite book. Just maybe, on the weekends you got to stay up an extra half hour. Remember not worrying about an alarm clock, when getting enough sleep was your parents’ responsibility? Those were the days.

While adulthood comes with the freedom to go to bed whenever you please , the absence of a regimen that primes your body for adequate rest is among the plethora of poor habits that may be damaging your sleep health .

Proper rest offers myriad short- and long-term benefits for both your physical and mental health, from reducing stress and improving memory to lowering risk of heart disease and stroke , according to the Centers for Disease Control and Prevention (CDC) . Getting sufficient sleep may even save others’ lives, the agency points out, as rested drivers are less likely to cause motor vehicle crashes resulting in injury and death.

Chances are you know what you should be doing to get a good night’s sleep—such as turning down the thermostat to cool your bedroom—even if putting these habits into practice is easier said than done. What’s more, you may be inadvertently engaging in behaviors that sabotage your sleep. Here are eight to be aware of.

1. Treating your body like a machine with an off switch

You can’t shut down your body like you can your laptop. If you’ve experienced rough nights when your body is rife with exhaustion yet sleep is elusive, that may be because you hoped merely climbing into bed would silence your racing mind.

The National Heart, Lung, and Blood Institute recommends carving out an hour of “quiet time” before bed. You might spend it reading, meditating, listening to calming music, or taking a hot shower or bath—anything that relaxes you and doesn’t involve bright artificial light. It may be helpful to set a wind-down alarm an hour or so before you plan to fall asleep.

Dr. Eric Sklar , a neurologist and medical director of the Inova Sleep Disorders Program in northern Virginia, previously told Fortune that evening downtime is critical to a healthy circadian rhythm , or body clock. Keeping that clock on schedule may help prevent one of the most common disorders Sklar treats: insomnia.

2. Sleeping and waking at inconsistent times

Let’s say your weekday sleep schedule is 11 p.m. to 7 a.m., perhaps a bit late for an early bird and early for a night owl. If you’re the latter, you may be tempted to stay up late and sleep in on the weekends, maybe sleeping from 2–10 a.m. Early birds may be keen to hit the hay at 8 p.m. and rise at dawn to get a jump on their weekend to-do lists.

However, keeping a consistent sleep-wake schedule, weekends included, is another component of a healthy circadian rhythm and quality rest . Sleep regularity may even strengthen your survival in addition to improving your general health, according to a study of nearly 61,000 people published in the January issue of the journal Sleep . Researchers found that sleep regularity is a stronger predictor of mortality risk than sleep duration, and that people with more irregular sleep patterns have a higher risk of premature death.

If you find yourself in sleep debt, though, the National Sleep Foundation says it’s OK to sleep up to two extra hours on days you aren’t working.

People who work nontraditional hours are at risk of a circadian rhythm disruption called shift work sleep disorder (SWSD) . If you think you have SWSD, your primary care physician or a sleep specialist can help.

3. Taking long naps and napping too close to bedtime

In some Asian and European countries with warm climates, afternoon naps—the Spanish siesta may come to mind—provide midday respite from both work and scorching temperatures. Naps aren’t revered the same way in the U.S., yet plenty of Americans reap their restorative power. Even so, napping without a strategy could damage your sleep health.

If you want to nap, do so as far in advance of your desired bedtime as possible, Alaina Tiani, PhD , a clinical psychologist at the Cleveland Clinic Sleep Disorders Center , previously told Fortune , recommending “smart naps” lasting no longer than 30 minutes.

“This increases the likelihood that your brain will stay in the lighter stages of sleep and that you will wake up refreshed,” she said. “When we nap much longer, we may cycle into deeper stages of sleep, which may be harder to wake from.”

Consult your doctor if you’re unable to stay awake during the day or notice a sudden increased need for naps.

4. Eating large meals before bed

Cleveland Clinic recommends not eating three hours before bed . Because resistance to insulin, the hormone that regulates your blood sugar, increases at night, your body stores late meals as fat while you sleep. Over time, this heightens your risk of obesity and cardiometabolic disease. In addition, eating a big dinner close to bedtime can cause conditions such as heartburn, indigestion, and acid reflux. Not to mention, it’s difficult to make sensible food choices when you’re exhausted.

But if you must have a midnight snack, there’s hope; research suggests nutrient-rich snacks containing fewer than 200 calories can be consumed late at night without jeopardizing your health. 

5. Winding down with alcohol

A nightcap may sound appealing, a rich sedative to take the edge off before bed. But although alcohol may initially make you feel sleepy, it can disrupt your sleep hours later. Research has shown large amounts of alcohol before bed to cause poor-quality sleep . 

Chronic sleep disturbances are a hallmark of alcohol abuse and dependence. If you’re struggling with alcohol use, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) Alcohol Treatment Navigator can provide support.

6. Consuming caffeine and nicotine too late

You don’t have to give up your after-dinner coffee or tea—just stick to decaffeinated varieties. The exact cutoff time when you should switch from regular to decaf is up for debate; the CDC, for example, recommends quitting caffeine after noon, while an analysis published last year in the journal Sleep Medicine Reviews advocates for the elimination of coffee about nine hours before bed. Because caffeine sensitivity varies from person to person, though, listen to your body to know when it’s time for decaf.

Like caffeine, nicotine is a stimulant known to cause sleep disruptions, and research has shown smokers to have lower-quality sleep than nonsmokers. If you need help with nicotine addiction, a number of resources are available, including the American Lung Association Lung HelpLine and Tobacco QuitLine , 800-LUNGUSA (586-4872).

7. Not drinking enough water during the day

You know your own bladder, but drinking too much water too close to bedtime may make for bathroom breaks in the middle of the night. Ensuring you’re adequately hydrated throughout the day can both eliminate those urinary wake-up calls and help you sleep more soundly.

Your body is mostly made up of water, which does everything from regulate your temperature to cushion your bones. When you’re dehydrated , your body can’t function properly let alone recover properly. On the flip side, dehydration may be linked to shorter sleep duration. In 2018, Penn State researchers found that adults who slept six hours nightly as opposed to eight had a higher likelihood of inadequate hydration .

8. Working out before conking out

Regular exercise is key to good sleep hygiene, per the CDC, and physical activity— whenever you can squeeze it in —is better than none. Yet engaging in a vigorous workout within a few hours of bedtime may cost you a restful night. 

Your circadian rhythm cues your core body temperature to drop before sleep; exercise raises it. Exercise also triggers the release of endorphins , feel-good chemicals that may also keep you awake.

For more on building healthy sleep habits: 

• I took Headspace’s guided sleep course and I’m finally getting a good night’s rest. Here are the 5 habits I learned
• Do men really sleep better than women? Experts explain
• 1 in 3 workers admit to regularly napping on the clock, survey says. Here’s why Gen Z and millennial men are the worst culprits
• Your boss is probably getting more sleep than you are, survey says. Here’s who catches more z’s than even CEOs, managers, and business owners

Subscribe to Well Adjusted, our newsletter full of simple strategies to work smarter and live better, from the Fortune Well team. Sign up for free today.

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How To Fix Your Sleep Posture, According To Sleep Specialists

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If you’re like most people, you’ve probably been sleeping in the same position since you were a kid—and it may not be the one that’s best for you. That means that it might not be easy to figure out how to fix your sleep posture. We’ve consulted with medical experts and sleep specialists on how to change sleep positions, and we’ve also got some comfy product recommendations, such as the Brentwood Home Zuma Foam Wedge Pillow , to help your body get the perfect night of rest.

Learning how to change sleep positions can greatly improve your overall sleep health.

As a troubled sleeper, I’ve spent a good chunk of time trying to learn how to maximize my sleep health. And yet, in all of my research, I’ve never once given any thought to my sleep position . Turns out, it’s pretty important.

After all, being comfortable and breathing well are vital to achieve proper shut-eye, and your sleep posture plays an important role in those. “Your sleep position is crucial for a good night’s rest,” says Dylan Petkus, MD, a sleep specialist and founder of Optimal Circadian Health. “There’s no one-size-fits-all solution for the best sleep position,” he adds, “but different factors can help you decide which is best for you.”

The Best Twin Mattresses On Amazon That Offer Comfort And Conveniance

How to choose a pillow that perfectly suits your sleep needs, benefits of back sleeping.

Back sleeping tends to get a bad rep, but, according to Petkus, “sleeping on your back offers many benefits for your spine, circulation, digestion and skin.” Because your spine is in a neutral position, back sleeping reduces pressure along your spine, thereby leading to fewer aches and pains, he explains. Also, sleeping on your back can promote better blood circulation, because it distributes your body weight more evenly, which can be very helpful to people who have cold feet, diabetes or other vascular issues, he says.

And if you’ve got acid reflux or GERD (heartburn), sleeping on your back with your head slightly elevated can prevent stomach acid from further irritating your esophagus, though Petkus points out the same effect can be achieved by sleeping on your side.

Sleeping on your back is also a good sleep position for those who get congested easily, as it “encourages mucus drainage by allowing gravity to help with aiding mucus travel from the nose to the throat,” says Nishant Reddy , MD, an otolaryngologist (ear, nose and throat doctor) at NJ ENT in New Jersey.

Finally, Reddy mentions that sleeping on your back can even help prevent facial wrinkles and be good for your skin overall as there is nothing pressing against your face.

Who Shouldn’t Sleep On Their Back

“If you’re one of the 10% of people with sleep apnea , back sleeping can be dangerous,” Petkus says. This is because sleeping on your back can push the soft tissues of your airway into the back of your throat, blocking the airway and preventing you from breathing properly, he explains. The most common side effect of this is snoring, although research by the National Heart, Lung and Blood Institute also shows sleep apnea may raise the risk of high blood pressure, diabetes, heart disease and stroke—so it’s worth talking to your doctor about.

Women who are pregnant should also refrain from back sleeping, due to pressure on the back, intestines and the major blood vessels, Reddy notes.

How To Become A Back Sleeper

There are a few things that Petkus recommends when he is working with a patient and he believes back sleeping might be good for them:

• Invest in a medium-firm mattress or mattress topper , as “back sleeping works better with a more firm mattress.”

Firm Support With A Cushy Top Layer

Bear star hybrid mattress (queen).

The Bear Star Hybrid’s medium-firm profile and the pocketed coil system that makes up its base layer mean this mattress offers plenty of support, while the gel-foam pillow top gives it that extra bit of cushiness to make it feel like a luxury hotel bed. The best part, however, is Bear Star’s Celliant-infused cover (optional, for an additional charge). It’s a mineral-based fabric that’s designed to turn body heat into infrared energy, which helps regulate body temperature, improve natural recovery and promote better sleep. As an added bonus, a queen size is often on sale for less than $1,500.

• Use a pillow that offers the neck plenty of support, such as a memory foam pillow or a contoured pillow.

A Leading Company In Support Pillows

Tempur-pedic tempur-ergo neck pillow (medium).

There’s a reason Tempur-Pedic is such a big name in the sleep world: The company has been making memory foam products for years. This ergonomic pillow has a wavy shape that naturally aligns with the curve of your head and neck. The pillow’s Tempur material has been expertly designed to relieve pressure and provide maximum support while you sleep, while bouncing right back to its original shape in the morning. Choose from three sizes—small, medium and large—to find the pillow that’s right for you and your neck.

• Consider using a pillow underneath your knees to ease the possibility of lower back strain.
• Place pillows or blankets on either side of your body to prevent rolling.
• Sew a tennis ball into the side pocket of your pajama pants to prevent you from rolling over.
• If you do have sleep apnea and want to continue sleeping on your back, try a wedge pillow that elevates the head of the bed enough to avoid breathing issues.

Versatility Where You Need It

Brentwood Home

Brentwood Home Zuma Foam Wedge Pillow

The Brentwood Home Zuma Foam Wedge Pillow is a real crowd-pleaser for its versatility, convenience and overall value. Available in three height profiles—7, 10 or 12 inches—you can find a level that suits your sleep needs. Whether you want to prop your upper body or elevate your legs, many enjoy the medium-firm support of its 1.8-pound-density foam core. Maintenance is as simple as removing the included bamboo-derived rayon cover and throwing it in the wash.

The Zuma is an affordable alternative to expensive specialty pillows, with a starting retail price of around $50. For peace of mind, you receive a risk-free 30-night trial plus a one-year limited warranty. By the way: Brentwood Home is owned by Avocado Green, which holds a spot on our best mattress list.

Benefits Of Side Sleeping

Between 60 and 70 % of people sleep on their side, depending on the source, which is a good thing because it offers several health benefits to your spine in a way that’s different from back sleeping.

Because all of the pressure is on your hips and shoulders, side sleeping reduces pressure on your spine and can thereby elongate it, according to Petkus. However, he cautions that “you need to make sure you use a pillow that supports the natural curve of your neck and a mattress that contours to your body to make this happen.”

Reddy also notes that side sleeping is better for those with sleep apnea or snoring issues as it helps keep the airways open, and it can improve digestion so it’s better for your overall gastrointestinal health.

Wondering if it’s better to sleep on your left side or right side? It depends.

“If you’re pregnant, sleeping on your left side is best because this position improves circulation to the uterus and reduces pressure on the liver, which can help prevent complications and ensure a healthier pregnancy,” Petkus says. “If you have congestive heart failure, sleeping on your right side is best as this improves circulation when you have an enlarged heart.”

Who Shouldn’t Sleep On Their Side

People with certain spinal-alignment issues and those who are prone to neck and shoulder pain shouldn’t sleep on their sides, because it could increase pressure on these joints, according to Reddy. To mitigate the risk of these issues, Petkus suggests using a “supportive mattress and pillows that align the spine and distribute weight evenly.”

Additionally, having your face pressed against a pillow for extended periods of time might contribute to facial wrinkles, according to both experts.

How To Become A Side Sleeper

There are a few things that Petkus recommends when he is working with a patient who he believes would benefit from side sleeping:

• Choose a supportive pillow to align your head and neck with your spine.

A Unique Adjustable Option

Eli & elm side sleeper pillow.

Eli & Elm’s Side Sleeper Pillow has a unique U-shape to support your neck and promote spinal alignment. The specially designed pillow is adjustable, so you can find the level of firmness and fill that works best for you. Just remove the polyester-fluff-and-shredded-latex-foam fill to your liking. It’s also antimicrobial, mildew-proof and dust mite–resistant, if allergies are a concern. Happen to spill something on your pillow? The cover unzips and can be tossed in the wash.

• Place a pillow between your knees to reduce pressure on your hips and lower back.
• If you experience shoulder pain, consider using a body pillow to support your arm and reduce pressure.

Offers Full-Body Support

Snuggle-pedic full body pillow.

Designed in collaboration with a chiropractor, the Snuggle-Pedic Full Body Pillow is made to cater to everyone, from pregnant people to those who appreciate just a little more support to people who suffer from hip, lower back or leg pain. It’s made with CertiPUR-US–certified shredded memory foam, so it’s been tested for harmful chemicals and met technical standards on both emissions and durability. It’s also GreenGuard-Gold certified, which means it’s nontoxic, eco-friendly and resistant to dust mites.

• If you keep finding yourself on your back, sew a tennis ball into the lower back part of your pajama top to prevent yourself from rolling over.
• Opt for a medium-to- soft mattress that allows your hips and shoulders to sink in slightly, promoting proper alignment.

Comes With A Free Cooling Cover

Amerisleep as5 (queen).

The Amerisleep AS5 is crafted with foam that hugs you while you sleep, and is designed to be more responsive than other foam mattresses. It has a layer of pressure-relieving memory foam that cushions your body while also adapting to movement. Its proprietary transition layer adds more support under your head, back and legs, and extra cushioning beneath your hips and shoulders. As a result, you get individualized support along with comfort and cooling features. It’s also ultra plush, with a rating of 2 on a firmness scale of 1 to 10, according to the company. Another added bonus is that this mattress is flexible enough to be compatible with adjustable bases.

Why Trust Forbes Vetted

Forbes Vetted’s sleep team are experts in how to get a good night’s sleep. We’ve published an ever-growing library of thoroughly researched and tested guides to the best mattresses , mattresses for side sleepers , mouth tape and more.

• Author Diana Bruk has over a decade of experience writing about health and wellness for such outlets as Cosmopolitan , The New York Observer , Best Life, Livestrong and more. She covers a wide variety of topics, including fitness, nutrition, mental health, gut health and sleep.
• Our sleep editors, Bridget Chapman and McKenzie Dillon , have both been trained as certified sleep science coaches and have extensive experience with testing and researching sleep products.
• To learn more about sleep posture, we consulted with two sleep medicine specialists: Dylan Petkus, MD, founder of Optimal Circadian Health and host of the Tired to Inspired podcast; and Nishant Reddy , MD, a otolaryngologist at NJ ENT in New Jersey.
• We periodically review our content to ensure it remains accurate and relevant. This article was last updated in July 2024.

What About Sleeping on Your Stomach?

Generally speaking, both experts advised against stomach sleeping .

“This position can cause neck and back strain due to unnatural spine alignment,” Reddy says. “It also puts pressure on muscles and joints, potentially leading to pain and numbness.”

“Sleeping on your stomach forces the neck to turn to one side for extended periods leading to potential neck pain and lower back pain,” Petkus says. “Over time, this can result in chronic pain and discomfort, affecting overall sleep quality and daily function.”

The only potential upside is that stomach sleeping can help with snoring as it helps keep the airways open, but, even then, Reddy notes that “the cons often outweigh this benefit.”

Is It Possible To Change Sleeping Positions?

Yes, both experts assert that “it is possible to change sleeping positions.” But, like anything else worth having, it takes effort and consistency.

“The key to this is to set yourself up for success and have a way of preventing yourself from changing positions while you’re sleeping,” Petkus says. “The change won’t happen overnight, but your body can adapt to any given position as you persist.”

“It requires conscious effort and sometimes the use of supportive devices such as pillows to encourage and maintain the desired position,” according to Reddy. “Gradual training and consistency can help your body adapt to a new sleeping posture over time.”

What Is The Healthiest Sleeping Position?

On this, the experts disagree.

“Sleeping on your left side is the overall winner because it optimizes breathing, is healthy for the spine, and does not interfere with circulation unless you have certain medical conditions,” Petkus says.

Reddy, on the other hand, prefers back sleeping because “it promotes natural spinal alignment, reduces pressure on joints and can alleviate sinus congestion.”

Ultimately, the healthiest sleeping position is the one that promotes the best-quality rest for you, according to your personal health issues.

How Do You Switch From Side Sleeping To Back Sleeping?

If you’d like to go from sleeping on your side to sleeping on your back, Reddy recommends doing the following:

• Gradual adjustment: Start by spending short periods on your back while falling asleep and gradually increase the duration.
• Pillow support: Use a comfortable pillow for your head and another supportive pillow under your knees to alleviate pressure on your lower back.
• Positional aids: Place pillows on either side of your body to create a “nest” that helps prevent rolling over to your side.
• Consistent routine: Stick to the new position consistently to train your body over time.
• Specialty products: Consider using a wedge pillow or a pillow designed for back sleepers to encourage proper alignment and comfort.

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4 Ways Your Nightly Drink Is Sabotaging Your Sleep. What to Do About It

Drinking alcohol too close to bed can screw up your sleep quality. Here’s how and why alcohol might be the source of your sleep problems.

• Certified Sleep Science Coach, Certified Stress Management Coach

When we drink alcohol, we can be flooded with calm and sedated feelings. You might even feel relaxed enough that falling asleep seems easier, but those sweet dreams don't last. 

"Alcohol never improves sleep," says  Dr. John Mendelson , founder of Ria Health and a clinical professor of medicine at the University of California, San Francisco. "Although alcohol helps you relax, making falling asleep easier for some, 3 to 4 hours after falling asleep, people wake up and can't get back to sleep."

Don't use alcohol as a temporary fix for an underlying issue. If you have trouble falling asleep, consider swapping out the nightcap for relaxing activities in your  nighttime routine . It can be anything that helps your body wind down: reading a book, taking a bubble bath or doing yoga poses before bed .

How does alcohol affect sleep?

Alcohol is a central nervous system depressant , which is why it gives you that pleasant, relaxed feeling. It's why so many of us fall asleep after drinking, and why it can seem like alcohol helps you sleep. How alcohol affects your sleep isn't a single, straightforward thing, because there are several ways that alcohol consumption influences the quality of sleep you get. 

To be clear, we're not just talking about binge- or heavy drinking; a drink or two that is too close to bedtime can have a big impact on your sleep.

Here are four ways that alcohol affects your sleep.

1. Alcohol disrupts REM sleep 

Its relaxing properties make alcohol seem like a surefire way to sleep at night. The quality of restorative, restful sleep decreases. Research has shown that alcohol use interrupts your sleep cycle, particularly REM sleep . Remember, REM sleep is where dreaming happens.

"Evidence now suggests the deeper sleep of alcohol is also associated with an increase in frontal alpha waves, markers of wakefulness, and sleep disruption. Thus the deep sleep of alcohol is likely not to be restorative," says Dan Ford , sleep psychologist and founder of the Better Sleep Clinic.

So while you may initially fall asleep quicker, you aren't getting the benefits of REM sleep through the night. When you don't get enough REM sleep, you won't feel rested, and you'll see that influence your performance the day after. Studies have shown that daytime alertness decreases the day following a night of heavy alcohol consumption. 

2. You wake up more often after a few drinks

We mentioned that alcohol is a central nervous system depressant. This means the excitatory nerve cells in your brain are suppressed, so you fall asleep. For most people, it doesn't last long. As your body metabolizes the alcohol, the excitatory nerves rebound. This process can cause you to wake up and experience trouble getting back to sleep. 

While this is common, it doesn't happen to everyone. To those I say, consider yourself lucky. This side effect happens to me almost every time I have a drink at night. Sure, the cocktail is fun while it lasts, but let me tell you, when I'm staring at my ceiling at three in the morning, I wish I would have skipped it altogether. 

3. Alcohol suppresses melatonin production in our bodies

Our bodies produce melatonin to help control our sleep-wake cycle, which happens to coincide with sunlight. Our pineal gland releases melatonin as the sun goes down, and we start feeling tired. When you drink, you're essentially throwing your sleep-wake cycle off.

Alcohol consumption decreases melatonin production, regardless of whether the sun is down. One study found that drinking alcohol an hour before you go to sleep can suppress melatonin production by 20% .

We know what you're thinking: I can just take a melatonin supplement and combat the side effects. Not so fast; it's not recommended to mix alcohol and melatonin. Potential side effects can include anxiety , high blood pressure, dizziness or breathing problems. On a larger scale, mixing the two can affect your liver's ability to produce certain enzymes. 

4. Alcohol can amplify the effects of sleeping disorders 

In the case of obstructive sleep apnea, where the throat muscles and tongue are already impeding your airway, alcohol makes the condition worse. When you drink alcohol before bed and have sleep apnea, your throat muscles will be even more relaxed and collapse more often, which translates to frequent breathing interruptions that last longer than normal. 

Research suggests alcohol consumption increases the risk of sleep apnea by 25% . It also contributes to the lowest oxygen saturation levels in patients with obstructive sleep apnea. Oxygen saturation measures how much oxygen is in your blood and how effectively it's able to carry it to your brain, heart and extremities. 

Alcohol can also worsen insomnia, the most common sleep disorder, which is marked by difficulty falling asleep , waking up through the night or waking too early in the morning. 

It's estimated that between 35% and 70% of people who drink alcohol live with insomnia . It's a little bit of a chicken and an egg situation; troubles with insomnia can be made worse by alcohol consumption. Insomnia has the potential to contribute to alcohol dependence. 

On the surface, alcohol's sedative effects can feel like they would ease the symptoms of insomnia and help you fall asleep. Given the likelihood of REM sleep disruptions and frequent waking, it's not recommended that anyone use alcohol to treat their insomnia symptoms. 

How to sleep better after drinking alcohol

You can still enjoy a drink and sleep well. Use these tips to make sure your favorite cocktail never keeps you up at night.

Pay attention to how alcohol impacts your sleep

You should be aware of how alcohol affects you and your sleep schedules. "Keep a sleep log to measure duration and quality and add to that log drink quantity and times to see if you notice patterns related to sleep quality," Mendelson advises. 

It can be as involved or simple as you want. You can log it in a journal or just check in with yourself in the morning. The impact alcohol has on your sleep will be specific to you. If you're making an effort to pay attention to how it affects you, you can set limitations for your body and needs. 

Stop drinking at least 4 hours before you go to sleep

You can still enjoy a cocktail and get good sleep. There's no need to swear off alcohol entirely, but timing your drinks can be the difference between sleeping through the night and tossing and turning. 

"If you choose to drink alcohol, drink in moderation and stop at least four hours before bedtime to avoid its negative effects on healthy sleep," advises Dr. Raj Dasgupta , assistant professor of clinical medicine at Keck School of Medicine at the University of Southern California.

To put that in perspective, 4 hours before you sleep is roughly dinnertime for most people. Four hours is a good benchmark because it gives your body time to metabolize the alcohol to ensure it won't impact your sleep. 

Too long, didn't read?

We're not here to tell you a drop of alcohol will ruin your sleep quality. There are a few nuances that you'll run into. Drinking alcohol, specifically within 4 hours before you go to bed, may help you fall asleep quicker but ultimately reduce your REM sleep and will potentially wake you up later. Timing your cocktails or swapping out your drink for a mocktail is a great way to ensure you'll sleep soundly through the night . 

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Sleep Problems: Diagnosis and Treatments Explained

You know you're not sleeping well, but you're not sure why.

First, your doctor will give you a checkup and talk with you about what's going on. They'll ask you questions such as:

• What medical conditions do you have?
• What medications are you taking?
• How stressed are you feeling these days?
• How much alcohol do you drink?
• How much caffeine are you getting?

If you've already tried things like allowing enough time for sleep and making your bedroom a good place for rest, your doctor may suggest you go to a sleep lab for more tests. This may take a night or two.

At the sleep lab, you'll be hooked up to monitors that will track your heart , brain , movements, and breathing patterns as you sleep. A sleep specialist will review the results and tell you what they mean.

Your treatment will depend on what type of sleep problem you're having.

The first thing to try is changing your sleep habits. For instance:

• Go to bed the same time each night and get up at the same time each morning.
• Don't nap during the day.
• Stop stressful chores or discussions long before you go to bed.
• Relax before bedtime . Try deep breathing, prayer, gentle stretching , meditation, or journaling.
• Keep your bedroom dark, quiet, and cool. Use earplugs or eye shades if needed.
• Can't sleep? Go into another room and read, or do something relaxing and quiet.
• Avoid caffeine .
• Don't drink alcohol before bed.
• Quit smoking.
• Exercise regularly and maintain a healthy diet.
• Avoid large meals before bedtime.
• Remove electronics such as laptops, smart phones from the bed.

Circadian Rhythm Disorders

These are like jet lag in that your body clock is "off." Treatment depends on the specific type of circadian rhythm disorder and may include adjustment of bedtimes and rise times, appropriately timed melatonin use, and bright light therapy.

Try these tips:

• Sleep on your side.
• Don't drink or smoke.
• Avoid sleeping pills and other sedatives.
• Nasal strips you stick on the outside of your nose hold your nostrils open to let more air through.
• Your dentist can fit you for a mouth guard that holds your jaw and tongue forward to keep your throat open.
• If you're overweight, work on weight loss.
• Get medical treatment for any allergies or nasal blockages you may have.
• Sleep Apnea

When you have sleep apnea , you briefly stop breathing several times a night. Losing extra weight may make it better. Also, avoid alcohol and sleeping pills.

Ask your doctor if you need a CPAP machine. ( CPAP stands for continuous positive airway pressure.) With CPAP, you wear a mask while you sleep, and it raises the air pressure inside your throat. This keeps your airway more open, so you can sleep better. You'll need to have a sleep study to get a CPAP prescription and follow-up. Other PAP machines include the BiPAP for two levels of air pressure and the VPAP, which has varying levels of air pressure.

For some people, it helps to wear a dental brace that holds the lower jaw forward during sleep.

For others, an implanted device called Inspire is now available. The device, called an upper airway stimulator, delivers mild stimulation to nerves that control airway muscles, keeping them open. There are also several types of surgery to help with some causes of sleep apnea .

People with narcolepsy fall asleep when they don't want to. Taking scheduled naps can help such as taking a nap before important events.

Your doctor may also prescribe a medication to help you stay awake and treat the sudden loss of muscle control when you wake up.

• Restless Legs Syndrome

Cutting down on caffeine may help. So can taking a warm bath or relaxing before bed. Hot or cold packs on your legs may provide relief. Iron supplements may be beneficial if iron deficient.

Prescription medicines that might help include:

• carbidopa-levodopa ( Sinemet )
• clonazepam ( Klonopin )
• gabapentin enacarbil ( Horizant )
• gabapentin ( Neurontin )
• pramipexole ( Mirapex )
• pregabalin ( Lyrica )
• rotigotine ( Neupro )
• ropinirole ( Requip )

These may have side effects, so talk about the pros and cons with your doctor.

Nightmares and Night Terrors

If your child has a nightmare or night terror, comfort them. If they have those dreams often or if they're severe, tell your child's doctor.

Pregnancy and Sleep

It's normal to not sleep well during pregnancy. Take afternoon naps, drink warm milk, or relax in a warm (not hot) bath before bedtime . Exercise during the day should help, too. Check with your doctor before starting an exercise program.

You may be more comfortable sleeping on one side, with a pillow supporting your head and abdomen , and another pillow between your knees . Sleeping on the left side is better as this increases the amount of blood and nutrients which reach the baby.

If you're pregnant, never take sleeping pills or any herbal remedies without talking with your doctor first.

Changes in the sleep pattern are part of the normal aging process and are not necessarily associated with a sleep disorder. Maintaining good sleep hygiene is important

Exercise helps you sleep better at any age.

Elderly people who don't sleep well at night may find afternoon naps helpful. Don't nap too much, or it will make it harder to sleep at night.

Get outside in the sunlight during the day, particularly in the morning, too.

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Insomnia: how do i stay asleep, i wake up in the middle of the night and can't get back to sleep. what can i do.

Waking up in the middle of the night is called insomnia, and it's a common problem. Mid-sleep awakenings often happen during periods of stress. Sleep aids that you can buy without a prescription rarely offer effective or long-term help for this problem.

To help stay asleep through the night and prevent insomnia, try these tips:

• Create a quiet, relaxing bedtime routine. For example, drink a cup of caffeine-free tea, take a warm shower or listen to soft music. Don't use electronic devices with a screen, such as laptops, smartphones and ebooks, for an extended time just before bed. The light from these screens can disrupt your sleep.
• Relax your body. Gentle yoga or progressive muscle relaxation can ease tension and help tight muscles to relax.
• Make your bedroom favorable to sleep. Keep light, noise and the temperature at levels that are comfortable and won't disturb your rest. Don't do activities other than sleeping or sex in your bedroom. This will help your body know this room is for sleeping.
• Put clocks in your bedroom out of sight. Clock-watching causes stress and makes it harder to go back to sleep if you wake up during the night.
• Don't have caffeine after noon, and limit alcohol to one drink at least four hours before bedtime. Both caffeine and alcohol can disturb sleep.
• Don't smoke. Besides being a major health risk, nicotine use can disrupt sleep.
• Get regular physical activity and exercise. But keep in mind, exercising too close to bedtime may disturb sleep.
• Go to bed only when you're sleepy. If you aren't sleepy at bedtime, do something relaxing that will help you wind down.
• Wake up at the same time every day. Even if you 're awake for long periods during the night, resist the urge to sleep in.
• Avoid daytime napping. Napping can throw off your sleep cycle.
• If you wake up and can't fall back to sleep within 20 minutes or so, get out of bed. Go to another room and read or do other quiet activities until you feel sleepy.

Sometimes insomnia is caused by a medical condition such as sleep apnea, restless legs syndrome or long-term pain. Insomnia also can be caused by a mental health condition such as depression. Treatment for one of these underlying conditions may be needed for insomnia to get better. Also, treating insomnia may help depression symptoms improve faster.

If you keep having sleep problems, talk to your healthcare professional. To find the cause and best treatment for insomnia, you may need to see a sleep specialist. Your doctor or other healthcare professional may prescribe medicine and have you try other ways to get your sleep pattern back on track. Depending on the cause of insomnia, a referral to a mental health professional may help some people.

Eric J. Olson, M.D.

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• Lack of sleep: Can it make you sick?
• Melatonin side effects
• Insomnia: Treatment. National Institute of Mental Health. https://www.nhlbi.nih.gov/health/insomnia/treatment. Accessed Jan. 18, 2024.
• Sleep brochure. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/resources/sleep-brochure. Accessed Jan. 18, 2024.
• Insomnia. American Academy of Sleep Medicine. http://www.sleepeducation.org/sleep-disorders/insomnia. Accessed Jan. 19, 2024.
• Key sleep disorders. Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about_sleep/key_disorders.html. Accessed Jan. 19, 2024.
• Healthy sleep habits. American Academy of Sleep Medicine. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/. Accessed Jan. 19, 2024.
• Winkelman JW. Overview of the treatment of insomnia in adults. https://www.uptodate.com/contents/search. Accessed Jan. 19, 2024.
• Olson EJ (expert opinion). Mayo Clinic. Jan. 23, 2024.

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Why Cross-Functional Collaboration Stalls, and How to Fix It

• Sharon Cantor Ceurvorst,
• Kristina LaRocca-Cerrone,
• Aparajita Mazumdar,

Research shows that 78% of leaders report “collaboration drag” — too many meetings, too much peer feedback, and too much time spent getting buy-in from stakeholders.

Gartner research shows 78% of organizational leaders report experiencing “collaboration drag” — too many meetings, too much peer feedback, unclear decision-making authority, and too much time spent getting buy-in from stakeholders. This problem is compounded by the fact that companies are running as many as five types of complex initiatives at the same time — each of which could involve five to eight corporate functions and 20 to 35 team members. The sheer breadth of resource commitments across such a range of initiatives creates a basic, pervasive background complexity. To better equip teams to meet the demands of this complexity, Gartner recommends the following strategies: 1) Extend executive alignment practices down to tactical levels; 2) Develop employee strategic and interpersonal skills; and 3) Look for collaboration drag within functions or teams.

Corporate growth is the ultimate team sport, relying on multiple functions’ data, technology, and expertise. This is especially true as technology innovation and AI introduce new revenue streams and business models, which require significant cross-functional collaboration to get off the ground.

• SC Sharon Cantor Ceurvorst is vice president of research in the Gartner marketing practice , finding new ways of solving B2B and B2C strategic marketing challenges. She sets annual research agendas and harnesses the collective expertise of marketing analysts and research methodologists to generate actionable insights.
• KL Kristina LaRocca-Cerrone is senior director of advisory in the Gartner marketing practice , overseeing Gartner’s coverage of marketing leadership and strategy, cross-functional collaboration, proving the value of marketing, and marketing innovation and transformation.
• AM Aparajita Mazumdar is senior research principal in the Gartner marketing practice , co-leading the research agenda for marketing technology.  Her research focuses primarily on marketing strategy and technology topics such as cross-functional collaboration and marketing technology utilization.
• AN Anja Naski is senior research specialist in the Gartner marketing practice . She edits the Gartner CMO Quarterly journal, highlighting the latest insights on critical challenges facing CMOs. Her research covers topics related to marketing operations, CMO leadership, and cross-functional collaboration.

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Mets must fix their bullpen to contend, as latest blown lead makes clear

WASHINGTON — As New York Mets starting pitcher Christian Scott hurled a pivotal pitch during the sixth inning Wednesday night, reliever Adam Ottavino had just reached the bullpen mound to warm up.

Before Ottavino began throwing, Jesse Winker hit Scott’s pitch for a single that put runners on the corners for the Washington Nationals . There was one out. Scott, having reached 90 pitches, showed signs of fatigue. But the Mets held a four-run lead. Injuries, Edwin Díaz ’s suspension and a string of games without a day off had taxed their bullpen. So Mets manager Carlos Mendoza stuck with Scott.

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For a while, it appeared the Mets would squeak by using this route. A visit from pitching coach Jeremy Hefner preceded the next at-bat. Then Scott induced a pop-up for the second out. Mendoza and Hefner then stood at the first level of stairs in the Mets’ dugout. Mendoza didn’t take another step until after Scott made a rare mistake, missing a location as Luis Garcia hit a three-run home run.

“That didn’t work,” Mendoza said of opting to squeeze more out of Scott.

Things only worsened from there for the Mets and their relievers.

New York lost 7-5 because its bullpen malfunctioned again. The Mets led by as much as 5-0, but Jake Diekman allowed the tying and go-ahead runs to score in a wretched seventh inning.

If the Mets (42-42) plan on competing for the playoffs — and their lineup has indicated that it’s capable of doing at least that much, if not more — then they must fix their bullpen.

On nearly an everyday basis, regardless of how many runs they score, the outcome of the Mets’ games comes down to whether or not their bullpen can eke out enough outs before blowing things.

The return of Díaz, who still has two more games to miss, won’t fix that problem alone. Because it’s not just the guys they are calling up from Triple A to patch things up who have failed at times. Sometimes, the guys who are supposed to provide stability have instead struggled to find consistency.

Diekman needed 27 pitches to record one out. Mendoza relieved Ottavino with Diekman with two outs in the seventh inning because the veteran left-hander was guaranteed to face at least two left-handed batters at the top of the Nationals’ batting order. It’s hard to fault the logic, even if Ottavino looked sharp.

Diekman failed to put batters away. He got ahead 0-2 to CJ Abrams but walked him after 10 pitches. He was ahead 1-2 to Lane Thomas but allowed a double. He was ahead 1-2 to James Wood but gave up a single.

“They grind out at-bats and make you hurt yourself,” Diekman said. “And it snowballs.”

Diekman, who has a 4.73 ERA, holds a vesting option for next year worth $4 million if he reaches 58 appearances. So far, he has pitched in 38 games, meaning he’s easily on track for that option to vest, especially given the state of the Mets’ bullpen. He qualifies as one of their best options, but Brooks Raley ’s injury has miscast him as New York’s top left-handed reliever. He has issued 21 walks in 26 2/3 innings.

Clearly, the Mets need to upgrade their bullpen.

The game on Wednesday probably would have played out differently if the Mets had their closer. Decisions like pushing Scott probably change. The last week would’ve been different, too. Relievers such as Reed Garrett and Diekman wouldn’t have been used as much.

“You just keep grinding it out,” Diekman said. “We know (Díaz) will be back … soon-ish.”

But given their propensity for scoring runs, how many upcoming games may play out differently if the Mets add relievers at the deadline to supplement Díaz’s return?

(Top photo of Jake Diekman: Rafael Suanes / USA Today)

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Will Sammon is a staff writer for The Athletic, covering the New York Mets and Major League Baseball. A native of Queens, New York, Will previously covered the Milwaukee Brewers and Florida Gators football for The Athletic, starting in 2018. Before that, he covered Mississippi State for The Clarion-Ledger, Mississippi’s largest newspaper. Follow Will on Twitter @ WillSammon

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Sleep Disorders

What they are, their causes and symptoms, and how people with sleep disorders can get relief

Danielle Pacheco

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Danielle is originally from Vancouver, BC, where she has spent many hours staring at her ceiling trying to fall asleep. Danielle studied the science of sleep with a degree in psychology at the University of British Columbia

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Fact-Checking: Our Process

The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias.

The Sleep Foundation fact-checking guidelines are as follows:

• We only cite reputable sources when researching our guides and articles. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners.
• All scientific data and information must be backed up by at least one reputable source. Each guide and article includes a comprehensive bibliography with full citations and links to the original sources.
• Some guides and articles feature links to other relevant Sleep Foundation pages. These internal links are intended to improve ease of navigation across the site, and are never used as original sources for scientific data or information.
• A member of our medical expert team provides a final review of the content and sources cited for every guide, article, and product review concerning medical- and health-related topics. Inaccurate or unverifiable information will be removed prior to publication.
• Plagiarism is never tolerated. Writers and editors caught stealing content or improperly citing sources are immediately terminated, and we will work to rectify the situation with the original publisher(s)
• Although Sleep Foundation maintains affiliate partnerships with brands and e-commerce portals, these relationships never have any bearing on our product reviews or recommendations. Read our full Advertising Disclosure for more information.

The collective term sleep disorder refers to conditions that affect sleep quality, timing, or duration and impact a person’s ability to properly function while they are awake. These disorders can contribute to other medical problems, and some may also be symptoms for underlying mental health issues.

In 1979, the American Sleep Disorders Association published the first classification system dedicated to sleep disorders. Our knowledge and understanding of sleep health has evolved over the past four decades. More than 100 specific sleep disorders have been identified and today’s classifications use complex methodologies to categorize these disorders based on causes, symptoms, physiological and psychological effects, and other criteria. However, most sleep disorders can be characterized by one or more of the following four signs:

• You have trouble falling or remaining asleep
• You find it difficult to stay awake during the day
• There are imbalances in your circadian rhythm that interfere with a healthy sleep schedule
• You are prone to unusual behaviors that disrupt your sleep

Any of these signs could indicate a sleep disorder. People who experience issues with sleep or daytime energy should consult with their doctor.

Better Sleep for a

Trouble sleeping? Let us help.

Insomnia is characterized by an ongoing difficulty to fall or remain asleep despite wanting to sleep and having enough time to sleep. People with insomnia also experience daytime sleepiness and may have difficulty functioning while they are awake. Chronic insomnia is diagnosed when someone has these symptoms at least three times per week for at least three months. 

• Up to two-thirds of adults periodically experience some form of insomnia. 
• Insomnia is more likely to occur with older age, lower socioeconomic status, and anxiety or depression. 
• Therapy, sleep aids, and other approaches can reduce or resolve insomnia symptoms.

What Causes Insomnia?

Trying to find out why you have sleeping problems? Learn about the general causes of insomnia and how it can arise in the elderly, teens, and pregnant women.

Want to learn more about the symptoms of insomnia? Our guide covers short-term & chronic insomnia symptoms, including sleep issues and daytime impairments.

Want to learn more about how to treat insomnia? Our insomnia treatment guide covers medications, cognitive behavioral therapy for insomnia, and more.

Not all insomnia is the same. Learn about short-term and chronic types of insomnia along with other terms used to describe this serious sleeping problem.

Sleep Apnea

Sleep apnea is a common sleep-related breathing disorder that disrupts breathing at night. People with this condition often snore heavily and may wake up choking or gasping for air. There are two types of sleep apnea. Obstructive sleep apnea occurs when tissues in the mouth and throat relax, frequently blocking the upper airway. Central sleep apnea occurs when the brain temporarily stops sending signals to the muscles that control breathing.

• Obstructive sleep apnea affects at least 30 million Americans, but many cases go undiagnosed.
• People with sleep apnea often experience daytime sleepiness and fatigue, as well as morning headaches and dry mouth.
• Treatment options for sleep apnea include CPAP therapy, oral appliances, and, in some cases, surgery.

Obstructive Sleep Apnea

Obstructive sleep apnea is a condition marked by abnormal nighttime breathing. Learn more about the symptoms, causes, and treatments of obstructive sleep apnea.

Though CPAP therapy is the most common sleep apnea treatment, other options exist. We look at PAP devices, surgeries, and lifestyle changes for sleep apnea.

Sleep apnea is a relatively common disorder in which people experience disrupted breathing while they are sleeping.

In central sleep apnea, a lack of signals from the brain interrupts breathing during sleep. Learn more about this uncommon condition.

Narcolepsy is a sleep disorder that makes people feel excessively tired during the day despite getting an adequate amount of sleep. This can lead to an irrepressible urge to sleep, culminating in “sleep attacks” that typically last for a few minutes. These sleep attacks and other symptoms of narcolepsy are caused by disruptions in the brain’s ability to regulate the sleep-wake cycle.

• Narcolepsy affects roughly 1 in 2,000 people in the United States.
• Sleep attacks can be accompanied by cataplexy, a sudden loss of muscle tone that causes people to slump over as they nod off.
• People with narcolepsy are at a high risk for accident or injury, but treatment with medication and lifestyle changes can help.

Narcolepsy Treatment

Can narcolepsy be cured? Can its symptoms be improved? Learn about the different types of treatment for narcolepsy and their benefits and downsides.

Concerned that you have symptoms of narcolepsy? Learn about the tests and criteria used to diagnose narcolepsy and how to discuss them with your doctor.

Our guide to the symptoms of narcolepsy explores the causes and impact of each symptom of this complex, chronic sleep disorder.

Hypersomnia and narcolepsy both make people excessively sleepy during the day. Learn more about these disorders and what makes them different.

Restless Legs Syndrome

People with restless legs syndrome (RLS) experience tingling or crawling sensations that create an irresistible urge to move their legs. The sensations and urge to move tend to get worse when sitting or lying down, making it difficult to sleep. RLS is linked with pregnancy, Parkinson’s disease, iron deficiency, and other factors, but the cause of most RLS cases is unknown. 

• Up to 15% of people have RLS, but only around 2% to 3% experience significant symptoms.
• RLS symptoms are not only triggered by rest, they may also worsen with caffeine intake and use of certain medications. 
• Healthy sleep habits, dietary changes, exercise, medical devices, and medications are effective treatment strategies for RLS.

What Causes Restless Sleep?

Are you tossing and turning all night and struggling to wake up refreshed? Read more about restless sleep, what causes it, and steps to take to overcome it.

Diagnosing restless legs syndrome can be complex because there is no single test to confirm it. Learn how doctors determine whether someone has this condition.

Learn about common restless legs syndrome symptoms and how to know if you might have this condition.

Learn about different restless legs syndrome treatments to minimize uncomfortable symptoms and restore healthy sleep.

Parasomnias

Parasomnias are a group of unusual sleep behaviors that can occur before falling asleep, during sleep, or in the transition between sleep and wakefulness. Parasomnias are most common in children, but they affect adults as well. They include sleepwalking, bedwetting, night terrors, and more unique ones like exploding head syndrome. 

• Parasomnias occur in up to 20% of children.
• Parasomnias are categorized based on when in a person’s sleep cycle they arise. 
• Managing parasomnias typically involves maintaining the safety of the sleeper and any bed partners and promoting sufficient healthy sleep.

Sleep Paralysis: Symptoms, Causes, and Treatment

Have you experienced episodes of sleep paralysis? We explain symptoms, causes, and treatments of sleep paralysis.

Learn more about sexsomnia, a parasomnia that can cause involuntary sexual behaviors during sleep. It has a wide range of causes, triggers, and treatments.

Learn the key facts and figures to know about the causes, symptoms, dangers, and treatments of sleepwalking.

While painless and non-threatening, exploding head syndrome can cause anxiety and sleep problems. Learn more about this sleep disorder.

Excessive Sleepiness

It is normal to feel sleepy after a night of sleep loss. But excessive daytime sleepiness (EDS) is a medical term that describes extreme grogginess occurring almost every day for at least three months. EDS makes it difficult or impossible to stay awake during the day. A wide range of medical and psychological conditions can lead to EDS, including sleep apnea, narcolepsy, hypothyroidism, chronic pain, depression, and anxiety. 

• EDS is believed to occur in up to 25% of the population.
• EDS is not a sleep disorder itself but rather a symptom of many sleep disorders and other health conditions. 
• To determine the cause of EDS, a doctor may recommend a sleep study or other tests.

What Causes Excessive Sleepiness?

Learn what may be causing your excessive sleepiness. It could be an underlying cause like a sleep disorder, psychiatric illness, or lifestyle factor.

Are you constantly sleepy? Our guide explains the potential causes of excessive sleepiness including sleep deprivation and other medical conditions.

Excessive sleepiness can lead to workplace accidents. Learn how sleepiness impacts safety in the workplace and other aspects of working life.

Do you find it hard to get out of bed or have a strong desire to stay in bed? We discuss the causes, effects, and management of dysania.

Shift Work Disorder

Shift work disorder develops in some people whose jobs require them to work late at night or early in the morning. Sleeping during the day and working at night can cause misalignment between a person’s daily schedule and the circadian rhythms that guide their body to feel alert or sleepy in response to light or darkness. People with this condition often feel excessively tired at work and struggle to get enough sleep during their allotted daytime rest period. 

• At least one-third of shift workers meet the criteria for a shift work disorder diagnosis.
• People with shift work disorder get, on average, 90 minutes less sleep compared with people who work day shifts. 
• Treatment for shift work disorder focuses on strategies that encourage alertness while at work and quality sleep between shifts.

Shift Work Disorder Symptoms

Want to learn about shift work sleep disorder symptoms? Our guide also covers risk factors for workers and differences between shift work disorder and insomnia.

Do you have trouble sleeping during the day? Our guide explains how to fall asleep in the day and get enough rest for the night ahead.

Shift workers have an arsenal of tactics available to them that may help improve sleep and manage symptoms of shift work disorder.

People with shift work disorder struggle to get enough sleep and stay alert on the job. Our guide includes expert tips for coping with shift work disorder.

Non 24-Hour Sleep Wake Disorder

For most adults, the circadian rhythms that guide the sleep-wake cycle reset approximately every 24 hours. This is why many people start to get sleepy around the same time each night. In contrast, people with non-24-hour sleep wake disorder have circadian rhythms that are either shorter or longer than 24 hours. Affected individuals progressively shift their sleep and wake times one to two hours earlier or later each day. 

• Non-24-hour sleep wake disorder primarily affects people who are blind and unable to see light.
• People with this condition cycle through days or weeks of sleeping during the day and days or weeks of sleeping at night. 
• Non-24-hour sleep wake disorder is one of the six circadian sleep-wake rhythm disorders.

Living With and Managing Non-24 Hour Sleep-Wake Disorder

Get advice on how to manage non-24-hour sleep-wake disorder in the workplace, at school, or with friends and family.

Learn about the causes of non-24-hour sleep-wake disorder and who is most likely to suffer from this rare disorder.

Symptoms of Non-24 Hour Sleep-Wake Disorder include excessive daytime sleepiness and insomnia. Learn when to talk to your doctor about your symptoms.

Non-24-hour sleep-wake disorder treatment involves establishing a 24-hour circadian rhythm using light therapy, melatonin supplements, and other tactics.

All Sleep Disorders

In major decision, Supreme Court allows cities to ban homeless camps

The decision is the most significant ruling from the court on homelessness in decades. last year, 40% of homeless people slept under bridges, on sidewalks, in parks, cars, and abandoned buildings..

WASHINGTON − The Supreme Court ruled Friday that people without homes can be arrested and fined for sleeping in public spaces, overturning a lower court’s ruling that enforcing camping bans when shelter is lacking is cruel and unusual punishment.

The 6-3 decision was the most significant ruling on the issue from the high court in decades.

It comes as record numbers of Americans lack permanent housing and as both Democratic and Republican leaders have complained a 2018 decision by a lower court has hamstrung their ability to address homeless encampments that threaten health and public safety.

“The Court cannot say that the punishments Grants Pass imposes here qualify as cruel and unusual,” Justice Neil Gorsuch wrote for the majority, referring to the small Oregon municipality at the center of the case.

“The city imposes only limited fines for first-time offenders, an order temporarily barring an individual from camping in a public park for repeat offenders, and a maximum sentence of 30 days in jail for those who later violate an order.”

Cruel and unusual punishment?

But Justice Sonia Sotomayor, writing for the court's liberal minority, said the laws essentially criminalized the act of sleeping.

“Sleep is a biological necessity, not a crime,” Sotomayor wrote in dissent, joined by Justices Elena Kagan and Ketanji Brown Jackson. “For some people, sleeping outside is their only option.”

Sotomayor noted that Grants Pass jails and fines people who sleep in public, such as in a car, or for using as little as a blanket to keep warm or a rolled-up shirt as a pillow. “For people with no access to shelter, that punishes them for being homeless,” she wrote. “That is unconscionable and unconstitutional.”

Ann Oliva, CEO of the National Alliance to End Homelessness, said the decision gives “free reign to local officials who prefer pointless and expensive arrests and imprisonment, rather than real solutions.”

“This tactic has consistently failed to reduce homelessness in the past,” Oliva said, “and it will assuredly fail to reduce homelessness in the future.”

`Urgent relief' to communities

Theane Evangelis, who represented Grants Pass, said the decision brought “urgent relief to the many communities that have struggled to address the growing problem of dangerous encampments.”

“For the past six years, the Ninth Circuit’s decisions have tied the hands of local governments,” Evangelis said.  “The Court has now restored the ability of cities on the frontlines of this crisis to develop lasting solutions that meet the needs of the most vulnerable members of their communities, while also keeping our public spaces safe and clean.” 

The San Francisco-based 9th U.S. Circuit Court of Appeals, which oversees nine Western states, ruled in 2018 that banning camping in areas lacking sufficient shelter beds amounts to cruel and unusual punishment under the 8th Amendment.

The Supreme Court declined to weigh in at the time on that case from Boise, Idaho, but took up the issue this term after that precedent was used to challenge anti-camping rules in Grants Pass.

Homeless residents of the southern Oregon city of 38,000 had faced fines starting at $250 and leading to jail time for repeat offenses.

Criminalizing homelessness in a city without a homeless shelter

Advocates for homeless people said the rules amounted to criminalizing someone for having nowhere to live . The city lacks sufficient affordable housing. The one shelter for adults requires attending daily Christian services and other rules. Hundreds of residents are unhoused.

"We don't want to be in the parks," said Helen Cruz, a Grants Pass resident who lacks permanent shelter. "We want a place to live."

City officials said without the Supreme Court’s intervention, they would be forced to surrender their public spaces.

The Department of Justice had mostly backed the challengers while also arguing that the appeals court ruling was too broad and didn’t take into account individual circumstances such as whether someone had access to a shelter and refused it.

On any given night in the United States, more than 600,000 people are likely to be homeless, according to the federal government. Last year, 40% of homeless individuals slept under bridges, on sidewalks, in parks, cars, abandoned buildings and other public locations.

The case, which is the City of Grants Pass v. Johnson, attracted an unusually large number of briefs filed by outside interests.

Advocates for the homeless hoped that even if the decision didn't go their way, the case would spur elected officials at all levels of government to do more to address homelessness.

Election results latest: Vans at Downing Street as Sunak moving out - Starmer will be PM with landslide majority

Sir Keir Starmer will be the new prime minister, his party having won a landslide as top Tories including Liz Truss, Penny Mordaunt and Grant Shapps are kicked out. Reform UK have four seats so far including Nigel Farage - and it's been a record night for the Lib Dems.

Friday 5 July 2024 09:07, UK

• General Election 2024

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• Labour win landslide - Sir Keir Starmer declares: 'Change begins now'
• Sam Coates analysis : This is 'loveless landslide'
• Tory wipeout: Rishi Sunak concedes |  Liz Truss's shock loss | Hunt's great escape | 12 cabinet ministers cabinet booted out
• Record 70-plus seats for Lib Dems - as SNP collapse
• Nigel Farage becomes MP as Reform third in vote share and have four seats
• When does Starmer become PM? See key timings for transition of power
• 9am snapshot: What you need to know this hour
• Live reporting by Faith Ridler, Katie Williams and Brad Young, and (earlier) Ollie Cooper, Ben Bloch and Jess Sharp
• Labour's vote share declines in areas with large Muslim populations amid Gaza anger - with Jonathan Ashworth ousted
• Michael Thrasher analysis: Record-shattering election carries lessons for all parties
• How night unfolded in eight videos - from exit poll to defeated Rees-Mogg's film quote
• Ed Conway : The political geography has changed
• Politics At Jack And Sam's: Labour's landslide - can it get any worse for Tories?
• Results in every constituency as they come

The UK is now a different colour - politically, that is.

Ed Conway , our economics and data editor, says the "political geography has changed".

Standing on a virtual map of the country, he takes us through the differences compared to when Boris Johnson won an 80-seat majority four-and-a-half years ago.

While the "red wall" turned blue in 2019, "now it's red all over again", he says.

He also notes Scotland "used to be painted almost completely yellow (SNP), and now there's a lot of red there" (Labour).

Despite Labour's huge majority, though, the number of votes cast for Sir Keir Starmer's incoming government is "far short" of the number cast for Tony Blair's in 1997, Conway says.

Watch his full analysis below:

It's 9am - here's the state of play as we look to confirm the last few constituency results:

Here's what else you need to know:

• Sir Keir Starmer will be prime minister before 12.20pm , when he will make his first speech as leader;
• Rishi Sunak is expected to make his final speech as PM at 10.30am;
• Moving vans have already arrived at Number 10 and 11, as Mr Sunak and outgoing chancellor Jeremy Hunt depart;
• The Liberal Democrats have beaten their previous record for number of seats in Westminster by nine, taking 71 seats;
• Sir Keir could be one of the most consequential PMs since the war, said our  political editor Beth Rigby , but faces the rise of the "other" parties, like Lib Dems, Greens, and Reform UK;
• The Labour Party's share of the vote barely moved from its 2019 level, said Sky News' election analyst Professor Michael Thrasher , who pointed to the complete collapse of the Tory vote ;
• A total of 12 cabinet members have lost their seats , with the final one to be declared, Mel Stride, clinging on to Central Devon;
• Greg Hands, the former minister for London, lost his Chelsea and Fulham seat to Labour by fewer than 200 votes - and former PM Liz Truss has lost her seat in Norfolk .

It's been an extraordinary election night, with Sir Keir Starmer primed to become the UK's next prime minister after a Labour landslide.

The Tories have had a bruising time since the polls closed at 10pm, with several cabinet ministers including the now former defence secretary Grant Shapps and Commons leader Penny Mordaunt losing seats.

It all began with the much-awaited exit poll , which predicted that Labour would win a whopping 410 seats compared to just 131 for the Conservatives. Here's a reminder of that moment...

At around 3am, the news came through that Mr Shapps had lost his seat of Welwyn Hatfield to the Labour Party by a margin of 3,799 votes.

He was the second cabinet casualty of the night, after justice secretary Alex Chalk also lost his seat.

In his losing speech, Mr Shapps said it was "clear" Britain would "have a new government in the morning":

Not long after, Penny Mordaunt, the Conservative leader of the House of Commons, became one of seven cabinet members to lose their seat as Labour gained Portsmouth North by 780 votes.

She said her party had taken a "battering because it failed to honour the trust that people had placed in it":

The night was dominated by discussion of the historic win for Labour and the major losses for the Tories - but among the big stories was Reform UK leader Nigel Farage winning a Commons seat at his eighth attempt.

He said it had been "truly extraordinary" seeing how well his party had done in such a short time, as he gave his winning speech at around 3.30am:

Around an hour later, we learned that Rishi Sunak had comfortably held his seat in Richmond and Northallerton.

The prime minister looked solemn as the results were read aloud, and later conceded the election to Sir Keir Starmer and Labour.

"The Labour Party has won this general election, and I have called Sir Keir Starmer to congratulate him on his victory," he said:

As we reached early morning, senior Conservative Jacob Rees-Mogg become the latest big-name Tory casualty, losing his North East Somerset and Hanham seat to Labour. 

The arch-Brexiteer lost to his rival by more than 5,000 votes.

During his speech, he congratulated Sir Keir Starmer and bade farewell by saying: "From the ashes of disaster grow the roses of success."

The quote came from Caractacus Potts, one of the characters from the film Chitty Chitty Bang Bang:

Shortly before 5am, the official news came through that the  Labour Party had won a majority  in the House of Commons and will form the next government.

Addressing crowds just minutes after a Labour majority was confirmed, Sir Keir said:  "We did it."

"Change begins now," he said.

The Labour leader won his seat in Holborn and St Pancras in London earlier in the night by more than 11,000 votes.

One of the biggest shocks of the election came just before 7am, when former prime minister Liz Truss lost her seat in Norfolk South West - which was considered to be safe.

There were slow claps in the audience as the candidates awaited the arrival of Ms Truss - who was nowhere to be seen moments before the result.

Here's a reminder of the moment her defeat was announced:

Voters are "seeking to punish as much as they are seeking to reward" in this general election, says our deputy political editor Sam Coates .

His comments come as Labour lose Birmingham Perry Barr to an independent candidate .

Ayoub Khan won 13,303 votes while Khalid Mahmood, who had held the constituency since 2001, received 12,796.

It's the latest setback for Labour in some previously safe areas, particularly those with large Muslim populations.

"I think this reinforces the sense that in some ways this has been quite a negative election, and the things motivating voters in quite a lot of areas - whether it was getting out the Tories, whether it was punishing the SNP, or whether it was voting against what is perceived to be an establishment position on the Middle East," Sam says.

"Voters are seeking to punish as much as they are seeking to reward."

He says single issues are "motivating larger numbers" than any election since 2005.

Rishi Sunak has just left the Conservative Party headquarters, to shouts of "it can only get better" as he heads towards Downing Street.

Others were heard shouting "the party is over" and "pack your bags" as he got in a car outside the central London headquarters. 

We are expecting to hear from him at around 10.30am, before Sir Keir Starmer - the incoming prime minister - enters Number 10.

Mr Sunak managed to keep hold of his seat in Richmond and Northallerton as his party was devastated in the polls, losing at least 249 seats.

A jubilant Liberal Democrat leader Sir Ed Davey is addressing supporters after taking the most seats the party has ever won.

"And I didn't even have to paraglide in!" says Mr Davey, referencing his stunt-filled campaign.

"The Liberal Democrats are winning again," he says, adding their number of seats - 71 so far - is their best result in over 100 years.

"Trust is a very precious commodity. It's hard-won, and sometimes you've lost it, and you'll have to work very hard to win it back, and I want to thank people for trusting us again. We will not let you down."

Lib Dems will put care 'at heart of agenda'

His words evoke the party's erosion of support following a number of U-turns it performed while joining the Conservatives in coalition in 2010, perhaps most infamously on tuition fees.

Health and care will be at the "heart of our agenda", he says, adding he will campaign for an emergency budget this month, says Sir Ed.

He tells Sky News he "jumped off the sofa" when the exit poll came in overnight.

Over the next parliament he says he will stand up for people on the sewage scandal, mental health crisis and health care system.

"It will take some time, but we are committed to transform our country."

This is the scene outside Number 10 at the moment, where the country's journalists are waiting with bated breath for the arrival of Rishi Sunak.

We're expecting him to arrive on Downing Street in the next few hours, before giving a statement at around 10.30am.

Sir Keir Starmer is expected to deliver a speech at around 12.30pm.

By Josephine Franks , news reporter

Lady Victoria Starmer will be preparing to move into Downing Street.

Her husband Sir Keir Starmer has reached the magic number of 326 seats and will become the country's next prime minister.

Lady Starmer has never done an interview - and according to Sir Keir, that's not about to change.

In his speech after holding the Holborn and St Pancras constituency, he thanked her for her support.

Here, we take a closer look at what we know about the UK's next "First Lady"...

We've just heard from Number 10 when we can expect the transition of power today.

Rishi Sunak is set to make a statement at 10.30am , before travelling to Buckingham Palace to offer his resignation to the King.

He will leave in a private vehicle and head back to his private residence.

Sir Keir Starmer will then arrive at the palace, where the King will ask him to form a new government.

He will bow and shake King Charles' hand, before a photo is taken to record the moment power is transferred.

The Labour leader will then travel to Downing Street to make a speech at approximately 12.20pm .

The transition of power is so rapid that the moving van for the exiting leader is usually somewhere near the back door of Downing Street as the new leader speaks out front.

We've already seen a few arrive this morning ( see 7.56 post ).

Greg Hands, the former minister for London, has lost his Chelsea and Fulham seat to Labour.

It was a close-run race in the constituency, with Labour's candidate Ben Coleman only edging ahead by 152 votes. 

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