Top Sleep Stealers and How to Combat Them

When you finally get to lay your head on the pillow, all you want is to fall asleep and stay that way. But, it's 3 a.m. and you're wide awake. The next night, the same thing. What is going on?

Don't panic. We’ve all been there. It’s common to wake up in the middle of the night. But you should be able to go back to sleep even if you’ve awakened in the wee hours. Curious what's causing your shut-eye woes? One of the sleep stealers below could be to blame.

Learn some common reasons why people have trouble sleeping — and get tips to deal with these culprits. That way you can get a good night's rest once and for all.

The sleep stealer: You're hot

The sleep solution: It takes longer to fall asleep when it's warm. And once you do fall asleep, your rest may be fragmented or broken up because of the heat. The National Sleep Foundation says that suggested bedroom temperature for optimal sleep is between 60 and 67 degrees Fahrenheit. Other measures to help keep your sleep environment from getting hot include closing the blinds and windows during the day (assuming the temperature outside is hotter than it is inside). Sleep in pajamas that are made from materials that wick away sweat (or no pajamas if you so desire). Try getting cooling sheets. And, if you don’t have AC, crank up a fan or open the windows overnight.

The sleep stealer: You have to go to the bathroom

The sleep solution: It’s normal to get up once to pee in the middle of the night. But if you’re waking up more than once a night, that’s called nocturia, and it can be a sign of certain health conditions, including overactive bladder, diabetes and sleep apnea, to name a few. It’s important to tell your healthcare provider (HCP) what’s happening so they can rule out any of these underlying health conditions.

The sleep stealer: You spend your evenings on electronic devices

The sleep solution: You hop into bed and think you’re going to unwind by scrolling through your email, watching reels on Instagram and googling the latest celeb gossip on your laptop, phone or tablet. But this screentime is doing more harm than good. When looking at your devices during the evening hours, you’re exposing yourself to blue light that can keep your brain awake. Aim to make your last hour before bedtime screenless by turning off all electronics, including your TV.

Watch: How to Get a Good Night’s Sleep >>

The sleep stealer: You don't feel well

The sleep solution: Suffering from nighttime indigestion? Oranges, lemons, grapefruits and other tangy citrus fruits as well as orange juice may be nutritious. But they’re also acidic. And that means they can cause heartburn, which can keep you awake at night. Other foods that contribute to indigestion are fatty and fried foods, spicy foods, caffeine, chocolate, alcohol and ultraprocessed food. Avoid consuming any of these delicious but deleterious treats close to bedtime for a better night's sleep.

The sleep stealer: You feel like you just ate dinner

The sleep solution: Did you eat burgers and fries, pizza or another fatty food before bed? Fattier meals lead to weight gain, of course. But this fare also can disrupt your sleep cycle. Why? Eating a heavy meal promotes digestion, which means you'll have to use the restroom overnight. Plus, foods high in fat can give you stomach discomfort or heartburn. And that can make it difficult to fall asleep. Need more proof? Research shows that eating too much saturated fat is linked to lower quality sleep.

The sleep stealer: You're wired

The sleep solution: You want that cup of java to keep you awake during the day, not at night. But, since caffeine can stay in your system for hours, that mid-afternoon coffee run can haunt you later on. And don’t forget those coffee-flavored treats like cappuccino-flavored ice cream, which can also give you a dose of caffeine — not to mention caffeine-laden cola, root beer, tea and chocolate. If you find that you're sensitive at night to caffeine's impact, avoid it in the afternoon as well as the evening.

If tips like these don't work, speak with your HCP, who can diagnose or rule out a sleep disorder.