Why Can’t I Sleep? The Real Reasons Behind Insomnia You Need to Know

 

1. What Exactly Is Insomnia?

Insomnia isn’t just

“not sleeping well.”

It’s a consistent struggle

to fall asleep,

stay asleep,

or wake up feeling rested.

I remember once,

around 3AM on a rainy Tuesday,

just staring at the ceiling...

wondering if I’d ever sleep again.

And I’m not alone.

In fact, according to the CDC,

1 in 3 adults reports

not getting enough sleep regularly.

But why?

That’s where it gets

a little more complicated.

2. Psychological Causes

Stress and Worry

It always starts

with a racing mind.

Deadlines, bills,

relationships,

world news...

All of it piles up

like noise in your brain.

Cortisol, the stress hormone,

ramps up and keeps

your body alert—

even when you're tired.

Dr. Shelby Harris,

a clinical psychologist,

explains that stress-related insomnia

can become chronic

if not addressed early

(Harris, Sleep Disorders in Adults, 2023).

Anxiety and Depression

What’s worse than not sleeping?

Fearing sleep itself.

Anxiety makes your heart race.

Depression dulls

your natural sleep drive.

Both are linked with

irregular melatonin production,

throwing your whole rhythm off.

A 2024 study in the Journal of Psychiatry & Sleep

found that 65% of patients

with major depressive disorder

also had insomnia symptoms.

3. Physical and Biological Triggers

Hormonal Imbalances

Especially during menopause,

thyroid disorders,

or PMS,

hormones like progesterone and estrogen

can fluctuate and wreck your sleep.

And let’s not forget melatonin,

our sleep hormone—

which declines naturally

as we age.

That explains why

so many people in their 50s and 60s

struggle with waking

at 4AM…

and not being able

to fall back asleep.

Chronic Pain and Illness

Pain doesn't clock out

at bedtime.

Arthritis, migraines,

acid reflux,

even restless leg syndrome—

they all interrupt your deep sleep cycles.

If you wake up often

and don’t know why,

it might be worth

talking to your doctor

about underlying conditions.

4. Lifestyle and Environmental Factors

Caffeine, Alcohol, and Food

That 4PM coffee?

Still in your bloodstream

by 10PM.

Caffeine has a half-life

of 5–6 hours.

That means if you drink

a double espresso at 4,

you’re still wired by midnight.

Alcohol might make you sleepy,

but it fragments REM sleep

and leads to early morning wake-ups.

Oh, and heavy meals

or spicy foods?

Expect indigestion

to wake you up

around 2 or 3AM.

Screen Time and Blue Light

Scrolling through TikTok

in bed?

Been there.

But blue light

from screens

inhibits melatonin release.

A 2023 study by Harvard Medical School

showed that even 30 minutes

of blue light exposure before bed

can delay sleep onset

by nearly an hour.

Yikes.

Sleep Environment

Is your room too hot?

Too noisy?

Too bright?

Even small light leaks

—from a charging cable LED—

can reduce melatonin levels

by up to 20%,

according to Stanford’s Sleep Lab (2022).

5. Neurological and Genetic Causes

Circadian Rhythm Disorders

Some people just

aren’t wired

to fall asleep at 10PM.

Delayed Sleep Phase Syndrome (DSPS)

is a real condition—

your internal clock

is out of sync

with society’s schedule.

This often affects teens,

but can persist into adulthood.

Genetics and Brain Chemistry

Yup, some of us

are just genetically wired

for lighter or more fragmented sleep.

A study published in Nature Genetics (2024)

identified over 57 gene variants

linked to insomnia risk.

It’s not your fault.

But it is your fight.

6. Medications and Substances

Prescription Drugs

Certain antidepressants,

beta-blockers,

and ADHD medications

have insomnia as a side effect.

Even some cold medicines

contain pseudoephedrine,

a stimulant.

Always check your meds.

Ask your doctor

if your sleep

could be a casualty.

Nicotine and Other Stimulants

Yes, vaping counts too.

Nicotine is a central nervous system stimulant,

which means it makes your brain

more alert,

not less.

People who smoke

are 4 times

more likely to have

difficulty staying asleep

(Sleep Foundation, 2024).

7. How to Reclaim Your Sleep

Now that you know

what’s really going on,

what can you do about it?

Track Your Sleep Patterns

Use a sleep diary

or an app.

Log bedtime, wake time,

and awakenings.

Patterns reveal more than guesses.

Limit Stimulants

No caffeine after 2PM.

Keep alcohol to one glass,

if any.

Light Hygiene

Dim your lights

1–2 hours before bed.

Use warm tones.

Consider blue light glasses.

Stay Consistent

Same wake-up time,

even on weekends.

Your body loves rhythm.

CBT-I (Cognitive Behavioral Therapy for Insomnia)

This is not just therapy.

It’s clinically proven

to treat chronic insomnia

more effectively

than sleep meds in the long term.

Find a licensed sleep therapist

or look into programs

like Sleepio (NHS-backed).

So, Why Can’t You Sleep?

There isn’t one answer—

and that’s the hard part.

It could be your phone,

your hormones,

your thoughts,

your genes...

or all of the above.

But the good news?

Once you pinpoint the cause,

you can reclaim the night.

Start small.

Track your patterns.

Change one thing.

Breathe.

And maybe,

just maybe,

tonight will be

the night you finally

sleep through.