What Can Cause Sleeping Issues? 10 Common Triggers Explained by Gwinnett Sleep

December 5, 2025

Struggling to fall asleep or stay asleep can leave you drained and frustrated. Sleep problems can come from many sources, including stress, medical conditions, and daily habits that disrupt your body’s natural rhythm.

Most sleep issues happen when stress, poor routines, or health conditions interfere with the brain’s ability to regulate rest.

At Gwinnett Sleep, we understand how even small lifestyle factors—like caffeine, screen time, or irregular schedules—can make a big difference in how well you sleep. Emotional strain, anxiety, and certain medications can also keep your mind and body from fully relaxing at night.

Recognizing these triggers is the first step toward restoring healthy sleep.

Our guide explains the ten most common causes of sleeping issues and offers ways to improve your sleep quality for good.

Key Takeaways

Sleep problems often stem from stress, habits, or health issues.
Emotional and physical factors can disrupt standard sleep patterns.
Identifying triggers helps restore consistent, restful sleep.

Understanding Sleeping Issues: Definitions and Types

Sleep problems can appear in different ways, from trouble falling asleep to waking often or feeling tired during the day. These issues can stem from insomnia, medical conditions, or disorders that change how our bodies and brains control sleep.

What Are Sleeping Issues?

Sleeping issues refer to conditions that disturb how long or how well we sleep. They can affect how rested we feel and how alert we are during the day.

When we don’t get enough quality sleep, our mood, focus, and physical health can suffer. Common signs include difficulty falling asleep, waking too early, or feeling unrefreshed after a whole night’s rest.

Some sleeping issues are short-term, such as those caused by stress or travel. Others are long-term and may need medical care.

These problems can result from poor sleep habits, irregular schedules, or underlying health or mental conditions. Sleep issues can also appear as part of a broader sleep disorder, such as sleep apnea or restless legs syndrome, which disrupt standard sleep patterns.

Types of Insomnia

Insomnia is one of the most common sleep problems. It involves ongoing trouble falling asleep, staying asleep, or waking too early.

We can group insomnia into several types:

Type	Description	Duration
Acute insomnia	Caused by stress, travel, or temporary changes	Short-term (days to weeks)
Chronic insomnia	Linked to long-term stress, anxiety, or health issues	Long-term (months or more)
Primary insomnia	Not tied to another condition	Varies
Secondary insomnia	Caused by another problem, such as pain or depression	Varies

Chronic insomnia can lead to fatigue, memory problems, and reduced concentration.

Common Sleep Disorders

Beyond insomnia, several sleep disorders affect how we rest and recover.

Obstructive sleep apnea causes repeated pauses in breathing during sleep.
Restless legs syndrome creates an urge to move the legs, often at night.
Narcolepsy leads to sudden sleep attacks and extreme daytime sleepiness.
Parasomnias include unusual actions during sleep, such as sleepwalking or talking.
Hypersomnia and idiopathic hypersomnia cause excessive sleepiness even after long sleep periods.

Each disorder has different causes and treatments, but all can affect daily functioning and health if left untreated.

Mental Health and Emotional Triggers

Our emotional and mental state often shapes how well we sleep. When stress, anxiety, or mood changes disrupt the brain’s balance, the body struggles to relax and enter deep, restorative rest.

These disruptions can appear as racing thoughts, restless energy, or persistent sadness that keeps us awake.

Stress and Hyperarousal

Stress activates the body’s fight-or-flight system, releasing hormones like cortisol and adrenaline. These chemicals raise heart rate, increase alertness, and make it hard to unwind.

When stress becomes chronic, our bodies stay in a state of hyperarousal, even when we try to rest. We may notice muscle tension, racing thoughts, or a sense of being “on edge.”

This constant alertness prevents the brain from shifting into sleep mode.

To reduce stress-related sleep problems, we can:

Keep a consistent bedtime routine
Practice deep breathing or progressive muscle relaxation
Limit caffeine and screen time before bed

Anxiety and Anxiety Disorders

Anxiety often involves excessive worry, fear, or anticipation of adverse outcomes. These thoughts can intensify at night when distractions fade.

The mind replays concerns about work, health, or relationships, keeping us mentally active long after we lie down. People with generalized anxiety disorder, panic disorder, or social anxiety often experience irregular sleep patterns.

They may take longer to fall asleep or wake frequently during the night.

Common signs include:

Symptom	How It Affects Sleep
Racing thoughts	Prevents mental relaxation
Rapid heartbeat	Keeps body alert
Nighttime panic	Causes sudden awakenings

Managing anxiety may involve cognitive-behavioral therapy (CBT), mindfulness training, or relaxation techniques that calm both body and mind.

Depression and Mood Disturbances

Depression and other mood disturbances can alter sleep in different ways. Some people sleep too little due to early awakenings, while others sleep excessively yet still feel tired.

These changes occur because depression affects brain chemicals that regulate both mood and sleep cycles. We may also see irritability, low motivation, or mood swings that worsen fatigue.

Helpful strategies include maintaining regular daily routines, engaging in light exercise, and seeking professional support.

Medical Conditions That Disrupt Sleep

Certain medical conditions interfere with how our bodies rest and recover at night. Breathing problems, chronic pain, and disorders affecting the brain or heart can interrupt regular sleep cycles and reduce sleep quality.

Recognizing these links helps us identify when poor sleep may signal an underlying health issue.

Sleep Apnea and Breathing Disorders

Sleep apnea, especially obstructive sleep apnea (OSA), causes repeated pauses in breathing during sleep. These pauses lower oxygen levels and force brief awakenings, often leaving us tired even after a whole night in bed.

Common signs include loud snoring, gasping, or choking sounds. Risk factors include extra body weight, nasal congestion, and certain jaw or throat shapes.

Untreated OSA can contribute to high blood pressure, heart disease, and type 2 diabetes. Other breathing issues like asthma or chronic nasal allergies may also lead to nighttime coughing or wheezing that breaks up sleep.

Managing airway health and maintaining a healthy weight often improves symptoms.

Chronic Pain and Illness

Persistent pain from arthritis, fibromyalgia, or back injuries can make it hard to fall or stay asleep. Pain signals keep the nervous system active when it should relax, and disrupted rest can heighten pain sensitivity the next day.

We may also see sleep problems in people with cancer or autoimmune diseases, where inflammation and discomfort interfere with rest. Some medications used to treat these conditions can cause insomnia or vivid dreams.

To improve sleep, doctors often suggest treating both the pain and the sleep disturbance. Gentle stretching, consistent pain management, and relaxation routines before bed can help reduce nighttime discomfort.

Neurological and Cardiovascular Disorders

Conditions that affect the brain or heart often disturb standard sleep patterns. After a stroke, some people experience insomnia or excessive daytime sleepiness due to changes in brain function.

Parkinson’s disease and Alzheimer’s disease can also disrupt circadian rhythms and REM sleep. Heart-related problems such as heart disease or high blood pressure may cause shortness of breath and nighttime awakenings.

Poor sleep can, in turn, worsen these conditions by raising stress hormones and blood pressure. Monitoring cardiovascular health, managing medications, and keeping a steady sleep schedule can support better rest for those with these disorders.

Lifestyle and Environmental Factors

Our daily routines and surroundings shape how well we sleep. The quality of our rest depends on habits such as bedtime consistency, light exposure, and the comfort of our sleep environment.

Even small changes in noise, temperature, or screen use can interfere with how quickly we fall asleep and how deeply we rest.

Sleep Hygiene and Sleep Environment

Good sleep hygiene means keeping regular sleep and wake times, limiting caffeine or alcohol near bedtime, and creating a calm, dark, and cool room. A poor sleep environment—such as a cluttered bedroom, bright lighting, or uncomfortable bedding—can make it harder to fall or stay asleep.

We can improve our sleep by focusing on three key conditions:

Darkness: Use blackout curtains or an eye mask to block light.
Quiet: Reduce noise with earplugs or a white noise machine.
Comfort: Choose a supportive mattress and breathable sheets.

Even minor environmental adjustments, like lowering light levels or reducing clutter, can strengthen our body’s natural sleep signals and improve sleep quality over time.

Screen Time and Blue Light Exposure

Blue light from phones, tablets, and TVs can delay melatonin release, making it harder to fall asleep. Using screens in the hour before bed keeps our brains alert when they should be winding down.

We can limit blue light by:

Activating night mode or blue light filters on devices.
Setting a screen curfew 30–60 minutes before bedtime.
Choosing relaxing, screen-free activities such as reading or stretching.

Even dim light from electronics can disrupt circadian rhythms. Keeping devices out of the bedroom helps our minds associate the space with sleep rather than stimulation.

Temperature and Noise Disruptions

Both temperature and noise strongly influence sleep quality. Most people sleep best in a calm environment, around 60–67°F (15–19°C).

A room that’s too warm can cause restlessness and reduce deep sleep, while one that’s too cold can lead to frequent awakenings. Noise from traffic, neighbors, or electronics can also disturb sleep cycles.

We can reduce noise impact by using white noise machines, fans, or soft earplugs. Maintaining steady background sound helps mask sudden noises and supports longer, more restful sleep.

Substances and Medications Affecting Sleep

Certain substances and medications can change how we fall asleep, stay asleep, or reach deep sleep stages. The effects depend on timing, dose, and a person’s sensitivity, but even small amounts of some substances can disrupt regular sleep cycles.

Caffeine and Stimulants

Caffeine and other stimulants increase alertness by blocking adenosine, a brain chemical that promotes sleep. We often find caffeine in coffee, tea, energy drinks, chocolate, and some pain relievers or cold medicines.

A single cup of coffee can stay active in the body for up to 6 hours or more. Drinking caffeine late in the day can delay sleep onset and reduce total sleep time.

Common stimulant medications used for ADHD or weight loss, such as amphetamine-based drugs, can also interfere with sleep. Taking these too close to bedtime may cause restlessness, rapid heartbeat, or difficulty relaxing.

To reduce sleep disruption, we should limit caffeine to the morning and discuss timing of stimulant medications with a healthcare provider.

Alcohol Consumption

Alcohol often makes us feel sleepy at first, but it disrupts the second half of the night. It suppresses REM sleep, the stage linked to memory and emotional balance.

Even small amounts of alcohol can cause frequent awakenings, snoring, and night sweats. Heavy use may worsen sleep apnea, a condition where breathing stops and starts during sleep.

Effect	Result on Sleep
Sedation after drinking	Faster sleep onset
REM suppression	Poor sleep quality
Nighttime awakenings	Fragmented sleep
Dehydration	Early morning waking

We can improve sleep by avoiding alcohol within three hours of bedtime and staying hydrated.

Prescription Medications and Side Effects

Many prescription medications influence sleep patterns. Antidepressants, beta blockers, steroids, and some asthma or allergy drugs can cause either insomnia or daytime drowsiness.

For example, bupropion and certain SSRIs may make it harder to fall asleep. Trazodone or amitriptyline can cause excessive sleepiness.

Steroids like prednisone may lead to restlessness or vivid dreams. Timing often matters.

Taking stimulating medications earlier in the day or sedating ones at night may help balance effects. We should always consult our doctor before adjusting doses or schedules to protect both sleep quality and treatment effectiveness.

Circadian Rhythm and Sleep Patterns

Our internal body clock controls when we feel awake or sleepy. It helps keep our sleep patterns on track.

When this rhythm becomes misaligned, it can lead to poor sleep quality, fatigue, and difficulty concentrating during the day.

Circadian Rhythm Disorders

Circadian rhythm disorders occur when our internal clock doesn’t match the 24-hour day. These disorders include delayed sleep-wake phase disorder, advanced sleep-wake phase disorder, and non-24-hour sleep-wake rhythm disorder.

People with delayed sleep-wake phase disorder often fall asleep very late and struggle to wake up early. Those with advanced sleep-wake phase disorder feel sleepy early in the evening and wake up too early in the morning.

Common symptoms include:

Trouble falling asleep or waking at desired times
Excessive tiredness or alertness at the wrong times
Difficulty maintaining consistent sleep patterns

Treatment often involves light therapy, melatonin supplements, and keeping a regular sleep schedule.

Jet Lag and Shift Work

Traveling across time zones or working overnight shifts can upset our circadian rhythm. Jet lag happens when our body clock remains set to the original time zone, making it hard to sleep or stay awake at the correct times.

Shift work sleep disorder affects people who work nights or rotating schedules. The mismatch between work hours and natural sleep patterns can cause insomnia, fatigue, and reduced alertness.

To manage these issues, we can:

Use bright light exposure at the start of a shift or after travel
Avoid bright light before planned sleep times
Keep consistent sleep and meal schedules

Body Clock Disruptions

Our body clock can also be disturbed by lifestyle and environmental factors. Blue light from screens, irregular bedtimes, and lack of daylight exposure can delay sleep and reduce melatonin production.

Medical conditions, aging, or certain medications may also interfere with circadian rhythm regulation.

We can support a healthy rhythm by:

Limiting screen time before bed
Getting morning sunlight
Maintaining a steady routine for sleep and wake times

Other Common Triggers and Sleep Disruptors

Some sleep problems come from habits and body changes that we may not notice right away. Factors like irregular naps, teeth grinding, and hormonal shifts can quietly interfere with how well we rest at night.

Napping and Daytime Fatigue

Short naps can help us recharge, but prolonged or late naps may make it harder to fall asleep at night. When we nap for more than 30 minutes or nap too close to bedtime, our body’s natural sleep rhythm can get disrupted.

Daytime fatigue often leads people to nap out of habit rather than need. This can create a cycle of poor nighttime sleep followed by excessive daytime sleepiness.

To manage this, we can:

Tip	Why It Helps
Limit naps to 20–30 minutes	Keeps us refreshed without entering deep sleep
Nap before 3 p.m.	Prevents interference with nighttime sleep
Keep a consistent sleep schedule	Strengthens the body’s internal clock

When fatigue persists even after enough rest, it may signal an underlying issue like sleep apnea or insomnia that needs medical attention.

Teeth Grinding and Bruxism

Teeth grinding, also called bruxism, often happens during sleep without us realizing it. It can cause jaw pain, headaches, and worn-down teeth.

Stress, anxiety, or misaligned teeth are common triggers. Bruxism can also interrupt deep sleep stages, leaving us tired in the morning.

Dentists can often spot the signs during exams. Using a custom night guard can protect our teeth and reduce jaw strain.

Simple relaxation habits—such as stretching the jaw, avoiding caffeine before bed, or practicing stress management—can lessen grinding episodes.

Hormonal and Age-Related Changes

Hormone shifts can strongly influence how we sleep. For women, changes during menstruation, pregnancy, or menopause often lead to hot flashes or night sweats that disrupt rest.

For men, lower testosterone levels with age can also affect sleep patterns. As we age, our bodies produce less melatonin, the hormone that helps regulate sleep.

This can lead to lighter, shorter sleep and more frequent awakenings. Keeping the bedroom cool, following a steady bedtime routine, and limiting caffeine and alcohol can help balance these effects.

When hormonal changes cause ongoing sleep disruption, talking with a healthcare provider can help us find safe and effective treatments.

Improving Sleep Quality and When to Seek Help

Good sleep depends on consistent habits, a calm mind, and proper treatment when problems persist.

Establishing a Bedtime Routine

A regular bedtime routine helps our body recognize when it’s time to rest. Going to bed and waking up at the same time each day supports a healthy sleep-wake cycle and improves REM sleep.

We should avoid caffeine and heavy meals before bed and keep our bedroom calm, dark, and quiet. Limiting screen time two hours before bed can reduce exposure to blue light, which affects melatonin levels and makes it harder to fall asleep.

Gentle stretching, reading, or meditation can help calm the mind.

We can also track our sleep patterns in a simple table or journal:

Habit	Goal	Notes
Bedtime	10:30 p.m.	Keep consistent daily
Screen use	Stop 2 hrs before bed	Avoid phone and TV
Relaxation	15 min reading	Helps reduce stress

Small, steady changes often improve sleep quality more effectively than drastic adjustments.

Cognitive-Behavioral Therapy for Insomnia

Cognitive-behavioral therapy for insomnia (CBT-I) is a structured approach that helps us change thoughts and behaviors that interfere with sleep. It focuses on identifying habits that cause difficulty falling asleep or staying asleep, such as worrying in bed or spending too much time awake at night.

Therapists may use techniques like stimulus control (only using the bed for sleep), sleep restriction (limiting time in bed to match actual sleep), and relaxation training. These methods can reduce sleep anxiety and improve rest without medication.

CBT-I has strong evidence supporting its effectiveness for chronic insomnia. It can also help reduce memory problems and fatigue linked to poor sleep.

For some people, short-term use of melatonin may complement therapy, but it should be discussed with a healthcare provider.

When to Consult a Sleep Specialist

We should consider seeing a sleep specialist when trouble sleeping lasts more than a few weeks or affects daily functioning. Signs include loud snoring, frequent awakenings, or feeling tired even after a whole night’s rest.

A doctor may order a sleep study to check for disorders such as sleep apnea, restless legs syndrome, or circadian rhythm issues. Identifying these conditions early helps prevent long-term health effects.

If insomnia continues despite lifestyle changes or CBT-I, professional evaluation can guide the next step. Treatment might include medical therapy, counseling, or referral to a sleep center.

Reclaiming Rest Through Expert Sleep Care

Sleep problems can affect every area of your life—from focus and energy to long-term health. Whether caused by stress, medical conditions, or lifestyle habits, identifying and addressing the underlying triggers is the first step toward better rest. Common culprits like anxiety, caffeine, irregular schedules, or pain can quietly erode your sleep quality over time. Yet, with the right care and awareness, most sleep issues are highly treatable.

Improving sleep begins with consistent routines, a calming sleep environment, and professional support when symptoms persist. For many, sleep issues are not just about bedtime habits—they’re signs of deeper imbalances that deserve proper diagnosis. By taking sleep health seriously and seeking the right help, you can restore your body’s natural rhythm and experience the physical and emotional renewal that only true rest can bring.

At Gwinnett Sleep, our board-certified physicians specialize in diagnosing and treating the full range of sleep disorders, from insomnia to sleep apnea and circadian rhythm disruptions. Using advanced testing and evidence-based treatments, we help patients achieve lasting improvements in both sleep and overall health.

Schedule your consultation today and start sleeping the difference.