Having A Hard Time Sleeping Lately

If you’ve been consistently “Having a hard time sleeping lately,” you’re certainly not alone, and it’s a red flag your body is sending you. Poor sleep isn’t just about feeling tired.

It’s a foundational crack in your overall performance, mood, and long-term health.

Think of it like this: your brain uses sleep as its nightly defrag and system update.

Without it, you’re running on buggy software, constantly crashing. Learn How To Lucid Dream

The good news is, while sleeplessness can stem from various factors—stress, poor sleep hygiene, or even your environment—there are practical, non-invasive tools and habits you can implement to dramatically improve your nightly rest.

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It’s not about magic pills or quick fixes, but rather a strategic approach to optimizing your sleep environment and routine.

Here’s a comparison of seven non-edible products that can significantly aid your journey to better sleep:

Product Name	Key Features	Average Price	Pros	Cons
Hatch Restore 2	Smart alarm, sound machine, sunrise alarm, guided meditations	$199.99	All-in-one device, customizable routines, gentle wake-up	Higher price point, requires app for full features
Weighted Blanket 20 lbs	Deep pressure stimulation, range of weights and materials	$50 – $150	Calming effect, reduces anxiety, versatile use	Can be warm, may feel restrictive for some
Marpac Dohm Nova Sound Machine	Natural fan-based white noise, adjustable tone and volume	$59.99	Non-looping natural sound, highly durable, simple to use	Limited sound options only white noise, not portable
Therabody SmartGoggles	Smart eyewear with heat, vibration, and massage for relaxation	$199.00	Relieves eye strain, promotes relaxation, good for pre-sleep	Expensive, some may find it bulky
Blackout Curtains	Blocks 99% of light, thermal insulation, noise reduction	$20 – $70	Highly effective light block, energy saving, affordable	Can make room very dark, may require specific installation
Philips SmartSleep Wake-up Light	Simulated sunrise, sunset dimming, natural sounds, FM radio	$80 – $150	Gentle wake-up, improves morning mood, scientifically backed	Can be bulky, light intensity might be too much for sensitive sleepers
Eight Sleep Pod Cover	Active temperature regulation, sleep tracking, smart alarm	$1995 – $2695	Precision temperature control, in-depth sleep data, personalized	Very high price point, requires subscription for full features, installation

Understanding the Modern Sleep Crisis: More Than Just “Tired”

Look, if you’re finding yourself staring at the ceiling at 3 AM, or dragging yourself out of bed feeling like you’ve been hit by a truck, you’re not alone. This isn’t just about feeling tired. it’s a systemic issue.

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The modern world is actively conspiring against your sleep.

We’re wired, literally, to our devices, bathed in blue light, and constantly stimulated. Our ancestors had sundown and a campfire. we’ve got Netflix and push notifications.

This constant barrage messes with your circadian rhythm, that internal clock that tells you when to be awake and when to power down.

• The Blue Light Bombardment: Your phone, tablet, computer – they all emit blue light. This isn’t just a nuisance. it actively suppresses melatonin production, the hormone that signals to your body it’s time for sleep.
  • Actionable Tip: Implement a digital curfew. At least an hour before bed, put the devices away. Go analog. Read a physical book. Have a real conversation.
• The Always-On Mentality: Work emails at 10 PM, social media scrolling, the pressure to always be available. This creates a state of chronic low-grade stress that keeps your nervous system in “fight or flight” mode, making it impossible to relax into sleep.
  • Data Point: A 2018 study published in Sleep Health found that inconsistent bedtime and wake-up times were associated with worse sleep quality and mood.
• Environmental Noise Pollution: Living in a city, or even a noisy suburb, means constant disruptions. Sirens, traffic, loud neighbors – these penetrate your sleep cycles, even if you don’t fully wake up.
  • Solution: This is where tools like Marpac Dohm Nova Sound Machine become invaluable. They don’t just mask noise. they create a consistent, soothing auditory environment.

Optimizing Your Sleep Environment: Your Bedroom as a Sanctuary

Your bedroom should be a cave – cool, dark, and quiet.

Anything less is a compromise on your sleep quality. This isn’t about interior design trends. Jobs Online To Make Money From Home

It’s about creating a primal environment that cues your body for rest.

Think of it as a performance optimization for your nocturnal hours.

• Light: The Ultimate Melatonin Killer: Even a sliver of light from a streetlamp or a blinking LED can disrupt your melatonin production. Your body is incredibly sensitive to light cues.
  • The Fix: Invest in Blackout Curtains. Don’t skimp here. They’re a must. They block out external light, creating a truly dark sleeping space.
    • Pro Tip: Look for curtains that extend beyond your window frame to minimize light leakage.
• Temperature: The Goldilocks Zone: Your body temperature naturally drops when you’re about to sleep. A too-warm room can prevent this essential cooling, keeping you restless.
  • Ideal Range: Most sleep experts agree that 60-67°F 15.6-19.4°C is optimal. Experiment to find your sweet spot.
  • Advanced Solution: For those who truly want to dial in their temperature, consider something like the Eight Sleep Pod Cover. It actively regulates your mattress temperature, providing personalized cooling or warming throughout the night.
• Sound: The Serenity Factor: Complete silence can sometimes be unsettling, but unpredictable noise is definitely disruptive. The goal is a consistent, calming soundscape.
  • White Noise Machines: A Marpac Dohm Nova Sound Machine is a classic for a reason. Its natural fan-based white noise creates a consistent sound floor, drowning out jarring noises.
  • Consider a Smart Sleep Device: The Hatch Restore 2 combines soundscapes with guided meditations and a sunrise alarm, creating a holistic pre-sleep and wake-up experience.

The Power of Routine: Training Your Body for Sleep

Your body loves predictability.

Just like you train for a marathon or a presentation, you need to train your body for sleep.

This means establishing a consistent bedtime and wake-up time, even on weekends. Best Memory Foam Mattress For Stomach Sleepers

Deviating too much messes with your circadian rhythm, leading to “social jet lag.”

• Consistency is King: Going to bed and waking up at roughly the same time every day, including weekends, is arguably the single most impactful habit for improving sleep quality.
  • Why it Works: It regulates your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up naturally.
• The Pre-Sleep Wind-Down: You can’t just flip a switch from “on” to “off.” You need a buffer zone, a transition period to signal to your body that it’s time to slow down.
  • Ideas for a Wind-Down:
    • Reading: A physical book, not a screen.
    • Gentle Stretching or Yoga: Releases tension without being stimulating.
    • Warm Bath or Shower: The drop in body temperature afterward promotes sleepiness.
    • Listen to Calming Sounds: The Hatch Restore 2 offers guided meditations and calming soundscapes perfect for this.
• The Gentle Wake-Up: The jolt of a traditional alarm clock can be jarring and stressful. Your wake-up should be as gradual and natural as possible.
  • Sunrise Alarms: Devices like the Philips SmartSleep Wake-up Light simulate a sunrise, gradually increasing light in your room. This tells your body to slowly reduce melatonin and increase cortisol, leading to a more natural and less stressful awakening.
  • Impact: Studies have shown that simulated dawn alarms can improve mood and reduce sleep inertia that groggy feeling after waking up.

Harnessing Deep Pressure Stimulation: The Comfort of a Hug

Ever notice how comforting a tight hug or a heavy blanket feels? That’s the power of deep pressure stimulation DPS. It can calm the nervous system, reduce anxiety, and promote a sense of security, all of which are crucial for drifting off to sleep.

• The Science Behind It: DPS is thought to increase serotonin and melatonin levels, while decreasing cortisol the stress hormone. This neurochemical shift makes it easier for your body to relax and transition into sleep.
• Weighted Blankets: This is the most common and effective way to apply DPS at home. A Weighted Blanket 20 lbs or whatever weight is appropriate for your body size, generally 10% of your body weight plus 1-2 lbs can feel like a gentle, continuous hug, providing a feeling of groundedness and security.
  • Benefits:
    • Anxiety Reduction: Many users report a significant decrease in anxious thoughts and restlessness before bed.
    • Improved Sleep Quality: The calming effect often leads to faster sleep onset and fewer awakenings during the night.
    • Sensory Input: For those who benefit from consistent sensory input, a weighted blanket provides a comforting proprioceptive experience.
• Who Can Benefit? While popular for those with anxiety or sensory processing issues, many neurotypical individuals also find them incredibly soothing and sleep-enhancing. It’s worth trying if you experience restless legs or simply struggle to settle down at night.

Managing Pre-Sleep Anxiety and Eye Strain

The modern world bombards our eyes with screens and our minds with worries. Both contribute significantly to poor sleep.

Addressing these head-on can be a must for your nightly routine.

• The Eye Strain Epidemic: Hours spent looking at screens lead to digital eye strain, headaches, and can make it harder for your eyes and brain to relax before sleep.
  • Symptoms: Dry eyes, blurred vision, headaches, neck and shoulder pain.
  • Solution: Take frequent breaks from screens. Use the 20-20-20 rule every 20 minutes, look at something 20 feet away for 20 seconds. More importantly, consider using a device designed to relax your eyes before bed.
• Stress and Ruminating Thoughts: Lying in bed with your mind racing, replaying the day’s events or worrying about tomorrow, is a classic sleep blocker. Your brain needs to switch off the “planning” and “problem-solving” circuits.
  • Mindfulness and Meditation: Incorporating short mindfulness exercises or guided meditations into your pre-sleep routine can significantly calm your mind. Many sleep apps, and devices like the Hatch Restore 2, offer these features.
  • Journaling: Writing down your worries or a “brain dump” of tasks for tomorrow can help get them out of your head and onto paper, allowing your mind to rest.
• Targeted Relaxation for Eyes and Mind: The Therabody SmartGoggles are an innovative approach to tackling both eye strain and mental tension.
  • How They Work: They use heat, vibration, and massage techniques to relieve tension around your eyes and temples, which in turn can promote overall relaxation and prepare your mind for sleep.
  • Benefit: By directly addressing physical tension in the eyes and facial muscles, they help signal to your brain that it’s time to unwind, making the transition to sleep smoother.

When to Seek Professional Guidance for Sleep Issues

Ignoring persistent sleep problems is like ignoring a check engine light in your car – it might run for a while, but eventually, you’re going to break down. Bowflex Max Trainer M6 Stores

If your sleep issues are chronic, severe, or significantly impacting your daily life, it’s time to call in the experts.

• Recognizing the Red Flags:
  • Chronic Insomnia: If you consistently struggle to fall asleep, stay asleep, or wake up too early for more than three nights a week for three months or longer, you likely have chronic insomnia. This isn’t just bad habits. it’s a medical condition.
  • Excessive Daytime Sleepiness EDS: Falling asleep during the day, struggling to stay awake in meetings, or feeling constantly drowsy even after what you think was a full night’s sleep. This could be a symptom of an underlying sleep disorder.
  • Loud Snoring or Pauses in Breathing: Your partner tells you you snore loudly, gasp for air, or briefly stop breathing during sleep. This is a classic sign of sleep apnea, a serious condition where your breathing repeatedly stops and starts.
  • Unusual Movements or Sensations: Restless legs syndrome an irresistible urge to move your legs, especially at night, or vivid dreams/physical acting out during sleep could indicate other disorders.
  • Significant Impact on Daily Life: Your poor sleep is affecting your work performance, relationships, mood, or overall quality of life. This is the ultimate indicator that it’s beyond self-help.
• What a Sleep Specialist Can Do:
  • Diagnosis: They can accurately diagnose underlying sleep disorders through sleep studies polysomnography conducted either in a lab or at home.
  • Personalized Treatment Plans: This isn’t a one-size-fits-all approach. Treatment might include:
    • Cognitive Behavioral Therapy for Insomnia CBT-I: This is the gold standard, focusing on changing negative thought patterns and behaviors related to sleep.
    • Lifestyle Interventions: More targeted advice than what you’d find online.
    • Medical Devices: Like CPAP machines for sleep apnea.
  • Rule Out Other Conditions: Sleep problems can be symptoms of other medical conditions e.g., thyroid issues, depression, chronic pain. A specialist can help identify or rule out these comorbidities.
• Why It Matters: Untreated sleep disorders are linked to a host of serious health problems, including:
  • Heart disease and high blood pressure
  • Diabetes
  • Obesity
  • Depression and anxiety
  • Weakened immune system
  • Increased risk of accidents

Don’t be a hero.

If you’ve implemented sleep hygiene, optimized your environment with tools like blackout curtains and sound machines, and you’re still struggling, get professional help.

It’s an investment in your long-term health and performance.

Beyond the Bedroom: Lifestyle Factors Impacting Sleep

Sleep isn’t just what happens when your head hits the pillow. it’s a culmination of your daily choices. Making Money Online Side Hustle

What you do during your waking hours significantly impacts your ability to fall asleep and stay asleep. Think of your body as a finely tuned machine.

Feeding it the wrong fuel or running it ragged will inevitably affect its downtime.

• Diet: The Fuel for Your Sleep:
  • Caffeine: Yes, it gives you that morning kick, but its half-life can be surprisingly long. A cup of coffee at 3 PM can still be circulating in your system, disrupting sleep at 10 PM.
    • Actionable: Cut off caffeine intake at least 6-8 hours before your intended bedtime. For some sensitive individuals, even noon might be too late.
  • Heavy Meals & Spicy Foods: Eating a large, fatty, or spicy meal close to bedtime forces your digestive system into overdrive, making it hard to relax and sleep.
    • Rule of Thumb: Aim to finish your last substantial meal at least 2-3 hours before bed. Keep late-night snacks light and easily digestible.
  • Sugary Foods: While a sugar rush might seem to calm you down initially due to a crash, the subsequent blood sugar roller coaster can lead to awakenings during the night.
    • Instead: Opt for complex carbs or protein-rich snacks if you must eat before bed, like a small handful of almonds.
• Exercise: The Double-Edged Sword:
  • The Good: Regular physical activity is a potent sleep aid. It reduces stress, improves mood, and can deepen sleep.
  • The Catch: Timing is everything. Intense exercise too close to bedtime can elevate your core body temperature and stimulate your nervous system, making it harder to wind down.
    • Optimal Timing: Aim for vigorous exercise at least 3-4 hours before bed. Morning or early afternoon workouts are ideal. Lighter activities like gentle stretching or a leisurely walk in the evening are usually fine.
• Stress Management: The Mental Battle:
  • Stress is arguably the number one enemy of sleep in the modern world. Chronic stress keeps your body in a heightened state of arousal, flooding it with cortisol.
  • Techniques to Integrate:
    • Daily Decompression: Schedule dedicated time each day for activities that help you unwind, whether it’s reading, listening to calming podcast, or engaging in a hobby.
    • Mindfulness & Deep Breathing: Even 5-10 minutes of focused deep breathing can activate your parasympathetic nervous system, signaling your body to relax. There are plenty of free apps and resources for guided meditations.
    • Journaling: As mentioned before, getting thoughts out of your head and onto paper can be incredibly therapeutic. This is especially true for chronic worriers.

By integrating these lifestyle considerations, you’re not just treating the symptom poor sleep. you’re addressing the root causes that disrupt your body’s natural sleep mechanisms.

Light Therapy and Waking Up Right: Beyond the Alarm

You know how critical light is for falling asleep, but it’s just as crucial for waking up.

Your body’s internal clock, the circadian rhythm, is powerfully influenced by light exposure. Start Making Money From Home

A jarring alarm in a dark room is like ripping the plug out of your computer—it’s effective but rough.

A gradual light increase, mimicking dawn, tells your body it’s time to gently ramp up.

• The Biology of Light: When light hits your eyes, it sends signals to the suprachiasmatic nucleus SCN in your brain, which controls your circadian rhythm. Bright light in the morning signals your body to decrease melatonin production and increase cortisol, preparing you for wakefulness.
• Sunrise Alarm Clocks: This is where devices like the Philips SmartSleep Wake-up Light truly shine.
  • How it Works: Instead of a sudden jolt, these lights begin to gradually brighten 20-40 minutes before your set alarm time. This simulated sunrise gently coaxes your body out of sleep.
    • Reduced Sleep Inertia: That groggy, disoriented feeling upon waking is often diminished or eliminated.
    • Improved Mood: Waking up naturally with light can boost morning mood and energy levels.
    • Better Circadian Alignment: Consistent use helps regulate your internal clock, making it easier to fall asleep at night and wake up refreshed.
  • Features to Look For: Gradual light intensity, customizable sunrise duration, natural sounds instead of harsh beeps, and a sunset simulation feature for winding down at night.
• Post-Wake-Up Light Exposure: Don’t just rely on the lamp. As soon as you wake up, get some natural light. Open your curtains those blackout curtains you just invested in!, step outside if possible, or sit by a window.
  • Why it Matters: This reinforces the “wake up” signal to your brain and helps solidify your circadian rhythm for the day. Aim for 10-20 minutes of natural light exposure within the first hour of waking.
• The Role of Melatonin Regulation: By optimizing your light exposure—darkness at night, bright light in the morning—you are directly supporting your body’s natural melatonin production and suppression cycle, which is fundamental to quality sleep.

Frequently Asked Questions

What does it mean if you are having a hard time sleeping lately?

It means your body’s natural sleep-wake cycle circadian rhythm might be disrupted, or you’re experiencing factors like stress, poor sleep hygiene, or environmental disturbances that are preventing you from falling asleep or staying asleep.

It’s a signal that something in your routine or environment needs attention.

Is it normal to suddenly have trouble sleeping?

Yes, it can be normal for sleep patterns to fluctuate due to temporary stress, travel jet lag, illness, or a new routine. Sole Treadmill Customer Service Reviews

However, if it persists for more than a few weeks, it’s considered chronic and warrants investigation.

What are the main causes of having a hard time sleeping?

The main causes include stress and anxiety, poor sleep hygiene inconsistent bedtime, screen use before bed, environmental factors light, noise, temperature, lifestyle choices caffeine/alcohol intake, lack of exercise, and underlying medical conditions or sleep disorders.

How can I fix my sleep problems naturally?

You can fix sleep problems naturally by establishing a consistent sleep schedule, optimizing your bedroom environment dark, cool, quiet, creating a relaxing pre-sleep routine, limiting caffeine and heavy meals before bed, and incorporating stress-reducing activities.

Can weighted blankets help if I’m having a hard time sleeping?

Yes, Weighted Blankets can help by providing deep pressure stimulation, which can calm the nervous system, reduce anxiety, and promote a sense of security, making it easier to relax and fall asleep.

Are sound machines effective for sleep problems?

Yes, sound machines like the Marpac Dohm Nova Sound Machine are highly effective. Firman 2000W Inverter Generator Review

They create a consistent ambient sound like white noise that masks sudden, disruptive noises, helping you fall asleep faster and stay asleep.

How do I know if my bedroom environment is affecting my sleep?

If your bedroom is too bright, too noisy, too warm or too cold, or cluttered, it’s likely affecting your sleep.

Small light sources, street noise, or a room temperature outside the 60-67°F range can significantly disrupt sleep quality.

Should I use blackout curtains if I’m having trouble sleeping?

Yes, absolutely.

Blackout Curtains are crucial for blocking out external light, which can suppress melatonin production and disrupt your circadian rhythm. Difference Between I7 And J7 Roomba

A truly dark room signals to your brain that it’s time for deep rest.

What is the best sleep temperature for a bedroom?

The best sleep temperature for a bedroom is generally between 60-67°F 15.6-19.4°C. This range allows your body to naturally cool down, which is essential for initiating and maintaining sleep.

Can screen time before bed really affect sleep that much?

Yes, screen time before bed severely affects sleep.

The blue light emitted by electronic devices suppresses melatonin production, making it harder to fall asleep and disrupting your natural sleep cycle.

Aim to put devices away at least an hour before bed. Us Electric Bike Market

What is a sunrise alarm clock and can it help?

A sunrise alarm clock, like the Philips SmartSleep Wake-up Light, gradually brightens your room before your set alarm time, mimicking a natural sunrise.

This gentle awakening can reduce sleep inertia and improve your morning mood and energy.

Is exercising too close to bedtime bad for sleep?

Yes, intense exercise too close to bedtime can be detrimental.

It raises your core body temperature and stimulates your nervous system, making it harder to wind down.

Aim to finish vigorous workouts at least 3-4 hours before your intended bedtime. Pc Gaming Monitor 4K 144Hz

How important is a consistent sleep schedule?

A consistent sleep schedule going to bed and waking up at roughly the same time every day, even on weekends is critically important.

It helps regulate your circadian rhythm, making it easier for your body to anticipate and prepare for sleep.

Can smart sleep devices really improve sleep quality?

Yes, devices like the Eight Sleep Pod Cover can significantly improve sleep quality through active temperature regulation, advanced sleep tracking, and personalized insights, helping to optimize your sleep environment precisely.

What are some calming activities to do before bed?

Calming activities before bed include reading a physical book, gentle stretching or yoga, taking a warm bath or shower, listening to calming podcast or white noise, journaling, or engaging in guided meditation e.g., via Hatch Restore 2.

When should I consider seeing a doctor for sleep problems?

You should consider seeing a doctor if you consistently struggle to fall or stay asleep insomnia for more than a few weeks, experience excessive daytime sleepiness, snore loudly, have breathing pauses during sleep, or if your sleep problems significantly impact your daily life. Sole F80 Weight Limit

What is CBT-I and how does it help with sleep?

CBT-I Cognitive Behavioral Therapy for Insomnia is a highly effective, non-drug treatment for chronic insomnia.

It helps you identify and change negative thoughts and behaviors that prevent you from sleeping well, while also teaching you healthy sleep habits.

Can stress cause ongoing sleep difficulties?

Yes, stress is one of the most common causes of ongoing sleep difficulties.

Chronic stress keeps your nervous system in a heightened state, making it hard to relax, quiet your mind, and fall asleep.

How does eye strain affect sleep, and what helps?

Digital eye strain from excessive screen use can lead to headaches, discomfort, and make it harder for your eyes and brain to relax before sleep. A Pc Setup

Devices like Therabody SmartGoggles can help by providing heat, vibration, and massage to relieve tension around the eyes, promoting relaxation.

Is it true that caffeine affects sleep even hours later?

Yes, caffeine has a long half-life, meaning it stays in your system for many hours.

Even if you don’t feel jittery, caffeine consumed in the afternoon can disrupt sleep patterns and reduce sleep quality at night. Cut off caffeine intake by early afternoon.

What is sleep inertia and how can I reduce it?

Sleep inertia is the groggy, disoriented feeling you experience immediately after waking up.

You can reduce it by ensuring consistent sleep, avoiding sleep deprivation, and using a gentle wake-up method like a Philips SmartSleep Wake-up Light. Sunny Health Squat Machine Reviews

Can pets in the bed disrupt sleep?

Yes, pets in the bed can disrupt sleep through their movements, snoring, shedding, or even allergies.

While comforting for some, for others, it’s a significant source of sleep fragmentation. Consider having pets sleep in their own beds.

What’s the role of humidity in the bedroom for sleep?

Extremely dry or humid air can affect sleep comfort.

Very dry air can lead to dry nasal passages, throat, and skin, while very humid air can feel stuffy and contribute to mold.

Maintaining a comfortable humidity level around 30-50% can aid sleep.

Should I avoid napping if I have trouble sleeping at night?

If you have chronic insomnia, it’s generally recommended to avoid napping, especially long or late-afternoon naps, as they can reduce your “sleep drive” and make it harder to fall asleep at night.

For others, short power naps 20-30 min can be beneficial.

What if I wake up in the middle of the night and can’t go back to sleep?

If you wake up and can’t go back to sleep after 15-20 minutes, don’t lie there stressing.

Get out of bed and do a quiet, non-stimulating activity in dim light, like reading a book or listening to white noise e.g., from Marpac Dohm Nova Sound Machine, until you feel sleepy again.

Does blue light filtering glasses actually work for sleep?

While blue light filtering glasses can reduce eye strain, their effectiveness in significantly improving sleep quality by blocking melatonin suppression is debated.

Prioritizing reducing screen time altogether before bed is a more reliable strategy.

Can snoring affect my sleep quality even if I don’t fully wake up?

Yes, snoring can significantly degrade your sleep quality even if you don’t fully wake up.

It can cause micro-arousals that fragment your sleep, preventing you from reaching deeper, restorative sleep stages, leading to daytime fatigue.

How does the Hatch Restore 2 help with sleep?

The Hatch Restore 2 is an all-in-one smart alarm, sound machine, and guided meditation device.

It helps by creating custom wind-down routines with calming sounds and light, providing gentle sunrise alarms, and offering guided content to promote relaxation and consistent sleep habits.

Is sleep tracking helpful or harmful if I’m anxious about sleep?

Sleep tracking can be a double-edged sword.

For some, it provides useful data for optimizing habits.

For others prone to sleep anxiety, it can lead to “orthosomnia” an obsession with achieving perfect sleep scores, making sleep worse. If it causes anxiety, ditch the tracker.

What role do diet and heavy meals play in having a hard time sleeping?

Heavy, fatty, or spicy meals close to bedtime force your digestive system to work hard, raising body temperature and causing discomfort, making it difficult to fall asleep.

Aim to finish your last large meal at least 2-3 hours before bed.