Most Americans have some type of trouble with sleep. The Centers for Disease Control and Prevention reports that more than one third of American adults are not getting enough sleep every day. And millions of Americans have chronic sleep disorders.

Despite there being a lot of advice out there on how to get more sleep, there isn't a one-size-fits-all fix.  People are different. So are their sleep needs and sleep challenges.

But you can get help. The first step is to figure out what’s behind your sleep issues. Then you may be able to change your routine to get the healthy sleep you need.

Why Do We Have So Much Trouble Sleeping?

Sleep is the backbone of good health. Getting the right amount is key to good mental and physical health. Long term lack of sleep and untreated sleep problems are linked to many health problems, such as heart disease, high blood pressure, diabetes, weight gain, obesity and mental illness, says the National Blood, Heart and Lung Institute.  

There are many potential causes of short or disrupted sleep. To improve you overall health, it’s worth it to explore why you may be having trouble sleeping.

Your sleep environment and habits can impact your ability to get enough sleep. What you consume, including medicines, food and drink, and when you have them can also affect your sleep. Some other common causes of sleep disruptions include:

• Not making sleep a priority or getting to bed on time
• Getting up to use the bathroom at night
• Chronic pain
• Work obligations
• Too much light or noise at night
• Sleep disorders or other medical conditions

Good Habits May Help

Your daily routines can mean the difference between sound sleep and a restless night, says the American Heart Association.  Even minor changes in how you plan your days, and especially how you spend your evenings, can help.

Think about your habits and what may be adding to your sleep issues. It’s likely that you’re experiencing some of the common disruptors.

After you address any specific causes you know about, try these steps for better sleep hygiene:

• Make a sleep schedule. Get up at the same time each day. Try not to sleep in on weekends.
• Create a calming environment.
• Have a relaxing bedtime ritual.
• Set a bedtime and wakeup time that allows you to get 7 to 8 hours of sleep. And stick to it.
• Limit exposure to bright light in the evenings. Put electronic gadgets away at least 30 minutes before bedtime.
• Skip the caffeine after lunchtime.
• Don’t have alcohol or heavy meals later in the evening.

It’s better not to go to bed if you’re not sleepy. But what if you still aren’t sleepy when it’s time to go to bed?

Try some of these techniques suggested by SleepFoundation.org:  

• The military method.  It’s a step-by-step method involving relaxation and visualization.
• Peaceful, relaxing music or white noise. It can help you relax and mask any environmental noises that may be bothering you.
• Progressive muscle relaxation. It uses breathing and muscle contraction/release techniques. It’s also good for relieving stress.
• Guided imagery. You can try doing it yourself or find a recorded session. The soundtracks are easy to find online.
• Mindfulness meditation. This practice helps you relax by focusing on the present and letting go of judgment. It may be helpful for those who have trouble shutting down excessive thoughts or if you have sleep-related anxiety.

You can address lifestyle choices that are disrupting your sleep on your own. But if you think you have medical issues that contribute to your sleep issues, talk to your doctor.

Is It Time to Talk to Your Doctor?

Sometimes sleep problems are caused by a more serious issue that you can’t fix on your own. If you can’t shake your sleep issues no matter what you try, experts recommend looking into getting professional help.

Millions of Americans have a sleep disorder. These include sleep apnea, chronic insomnia, excessive sleepiness and narcolepsy. Some signs that you may have a sleep disorder include:

• Feeling tired during the day even though it seems like you get enough sleep
• Chronic, loud snoring
• Waking frequently gasping for breath
• Frequent trouble getting to sleep or staying asleep that lasts a few months or longer
• Anxiety and irritability
• Difficulty concentrating
• Trouble staying awake during the day

If you have any of these symptoms, talk to your doctor. Your doctor can help you find out what sleep issue you have and what you can do about it. Treatment may include medications, cognitive therapy, lifestyle changes or medical intervention.

Sleep is critical to your health and ability to function. If you have signs of a sleep disorder, don’t ignore it. Get help.

Sources: Sleep Better with Health Lifestyle Habits,  American Heart Association, 2025; Sleep Deprivation: Understanding the Hidden Consequences,  SleepFoundation.org, 2023; How Sleep Deprivation Can Harm Your Health,  Harvard Medical School, 2025; Centers for Disease Control and Prevention, 2024; FastStats: Sleep in Adults,  CDC, 2024; When to Call a Doctor About Sleep Disorders,  WebMD, 2025; Up in the Middle of the Night? How to Get Back to Sleep,  Johns Hopkins Medicine; Insomnia,  Cleveland Clinic, 2023; How to Fall Asleep Fast: 5 Tested Strategies,  SleepFoundation.org, 2025; The Military Sleep Method: Benefits and How It Works,  verywellmind.com, 2025