Why Can't I Sleep at Night Even When I'm Tired?

Tue Jul 29 2025

Mattresses

Tossing and turning even when you feel exhausted? You’re not alone. Sleep struggles are incredibly common and often have a clear cause and a fix. In this guide, we’ll break down the most common reasons you may not be getting quality sleep and offer helpful solutions to try at home.

Whether it’s your sleep environment, bedtime habits, or even your mattress, small changes can make a big difference in how well you rest.

Factors That Impact Sleep Quality & Tips

There are several factors that affect how quickly you fall asleep and how deeply you stay asleep. Start by identifying your biggest challenge, then try one new solution at a time for several nights in a row. You may be surprised by how much better you sleep with just a few small tweaks.

Your Sleeping Environment

One thing you may not have considered when having trouble sleeping is the environment that you are sleeping in. What exactly do we mean by the environment, though?

The lighting, noise levels, and temperature in your room all make up your sleeping environment. All these factors can have a significant impact on your quality of sleep and how you feel on a daily basis.

Temperature

Your core body temperature drops naturally at night, which helps signal your body that it’s time to rest. A room that’s too warm can interfere with this process. The Sleep Foundation recommends setting your bedroom to around 65℉ for optimal sleep. If you usually sleep in a warmer room, try lowering the temperature and see if it makes a difference.

Noise

Loud or sudden noises can disrupt your sleep cycle, potentially having a negative impact on both your physical and mental health. If you regularly hear noise from outside your bedroom while sleeping, it can be helpful to use a sound machine or fan to provide ambient noise that helps drown out sounds that may wake you up at night. You can also purchase noise-blocking shades for your windows.

Light

Light has a significant impact on your circadian rhythm. That is what helps your body determine whether to produce cortisol or melatonin. Cortisol is released during the day or when light is present to keep you alert and awake. (SleepFoundation.Org)

Melatonin is produced at night or in the dark to help induce sleepiness and relaxation. This can be affected by things such as your bedroom lights, a TV, or a cell phone. You should avoid those things as much as possible before bedtime.

Caffeine

Caffeine is a stimulant, so it naturally keeps you awake and alert. Even if you don’t feel wired after coffee, it can still disrupt your sleep. According to the Journal of Clinical Sleep Medicine, it’s best to try limiting your intake to 200mg or less per day, and avoid drinking caffeine within six hours of bedtime.

Alcohol

While alcohol may make you feel drowsy, it actually leads to poor sleep quality. It can cause fragmented sleep, night sweats, and even nightmares. According to the Natural Library of Medicine, it’s best to avoid drinking at least four hours before bed to minimize its effects.

Bedtime Routine

A consistent bedtime routine helps train your body to expect sleep. Here are some ideas to build a calming routine:

Go to bed at the same time each night, even on weekends.
Power down electronics at least an hour before bedtime.
Try a relaxing activity like reading, listening to soft music, or meditating.
Sip a cup of caffeine-free herbal tea to ease into sleep.
Light stretching or yoga can release tension and prepare your body for rest.

Your Mattress

Your mattress has a big impact on your comfort and alignment during sleep. Ask yourself:

Do you wake up with stiffness or pain?
Do you feel your partner moving or have limited space?
Is your mattress sagging or more than 8 years old?
Do you struggle to get comfortable?

If you answered yes to any of these, your mattress could be part of the problem.

Top Mattress Recommendations for Better Sleep

The ideal mattress is different for each person based on their sleep style. Get more advice on choosing the ideal mattress in our mattress buying guide. Here are a few of our favorite options to support a better night’s rest.

Stearns & Foster Estate Euro Pillowtop Mattresses – A luxury ultra-plush mattress with IntelliCoil® HD support and a euro pillow top.
Therapedic Bravura Pillow Top – Great for support-seekers with cooling comfort, latex layers, and hypoallergenic materials.
Ashley Furniture Memory Foam Hybrid – Combines gel memory foam and supportive pocketed coils for a firm, cool night’s sleep.

Shop for a Mattress at Van Vreede’s

If you are considering purchasing a new mattress, visit a Van Vreede’s mattress store in Green Bay, Appleton, or Oshkosh today. Our team of experts has over 70 years of experience Fox Valley residents find the perfect mattress to lead to a quality night of sleep.

Commonly Asked Questions About Mattresses & Sleep Quality

1. How much sleep do adults really need each night?

Most adults need 7 to 9 hours of quality sleep per night to feel rested and support overall health. Individual needs may vary slightly depending on age, lifestyle, and health conditions.

2. Does exercise help or hurt sleep?

Regular exercise can improve sleep quality, but timing matters. Aim to finish vigorous workouts at least 2–3 hours before bed to avoid feeling too energized at bedtime.

3. Should I nap during the day if I’m not sleeping well at night?

Short naps (20–30 minutes) can help boost alertness, but long or late naps may make it harder to fall asleep at night. If you're struggling with nighttime sleep, it’s best to avoid long naps.

4. Can the position I sleep in affect my sleep quality?

Yes. Sleeping positions can impact breathing, digestion, and back or neck pain. Back and side sleeping are often best, while stomach sleeping can cause discomfort or strain.

Experiment with different sleep positions for a few nights. Use a supportive pillow that keeps your spine aligned, and consider placing a pillow between your knees (if you sleep on your side) or under your knees (if you sleep on your back) for better support. If you're a stomach sleeper, try gradually transitioning to your side to relieve pressure on your neck and back. A mattress suited to your preferred position can also make a big difference.