There are many reasons someone might have trouble sleeping. It helps to separate difficulty falling asleep, waking during the night, and waking too early, because they can have different causes.

Common reasons include:

• Stress and anxiety — racing thoughts, worrying about work, relationships, finances, or the next day.
• Irregular sleep schedule — going to bed and waking at different times, shift work, traveling, or sleeping in on weekends.
• Too much stimulation before bed — phones, gaming, television, work, or emotionally stimulating content can make winding down harder.
• Caffeine and other stimulants — coffee, tea, energy drinks, nicotine, and some medications can interfere with sleep for hours.
• Alcohol — it can make someone sleepy initially but often leads to poorer-quality sleep and waking later in the night.
• Physical discomfort or pain — arthritis, back pain, headaches, injuries, reflux, itching, or other discomfort can interrupt sleep.
• Environment — excessive light, noise, an uncomfortable temperature, an uncomfortable mattress, or a disruptive partner/pet.
• Hormonal changes — pregnancy, menstruation, perimenopause, and menopause can affect sleep.
• Mental-health conditions — anxiety disorders, depression, PTSD, and some other conditions commonly affect sleep.
• Sleep disorders — insomnia, sleep apnea, restless legs syndrome, and circadian-rhythm disorders are examples.
• Medical conditions — reflux, asthma, thyroid problems, chronic pain, frequent urination, and many other conditions can interfere with sleep.
• Medications — some antidepressants, corticosteroids, decongestants, ADHD medications, and other drugs can affect sleep.
• Not being sufficiently sleepy — long or late naps, spending excessive time in bed, or very low daytime activity can reduce the body’s sleep drive.
• Age-related changes — sleep often becomes lighter and more fragmented with age.

How to improve falling and staying asleep?

For most people, improving sleep starts with strengthening the body’s sleep drive and circadian rhythm while reducing things that keep the brain alert at night.

The most useful habits are:

• Keep a consistent wake-up time. Getting up around the same time every day is often more important than forcing yourself to go to bed at an exact time.
• Get morning light. Outdoor light shortly after waking helps set your circadian clock and can make it easier to become sleepy at night.
• Exercise regularly. Daytime physical activity generally improves sleep quality, although vigorous exercise immediately before bed can keep some people awake.
• Limit caffeine later in the day. Caffeine can remain active for many hours. If you’re sensitive to it, consider stopping by early afternoon.
• Be careful with alcohol. It may make you fall asleep faster but can fragment sleep and reduce sleep quality later in the night.
• Create a wind-down period. For the last 30–60 minutes before bed, lower the lights and switch from stimulating activities to something relaxing—reading, stretching, a warm shower, breathing exercises, or quiet music.
• Make the bedroom sleep-friendly. A dark, quiet, comfortably cool room generally supports better sleep.
• Don’t spend long periods awake in bed. If you’re unable to sleep and becoming frustrated, get up and do something quiet in dim light. Return when you feel sleepy. This helps your brain continue associating your bed with sleeping rather than struggling to sleep.
• Limit long or late naps. They can reduce the sleep pressure you’ve accumulated during the day.
• Deal with the underlying problem. Pain, anxiety, reflux, sleep apnea, restless legs, medication effects, and other conditions aren’t necessarily solved by better sleep habits alone.
• Try CBD Oil for sleep: Many people use CBD as part of their nighttime wellness routine to promote relaxation, though its effects on sleep can vary from person to person.

What CBD products may help support my sleep?

How CBD works for sleep?

CBD may support relaxation by interacting with systems involved in stress, mood, and the sleep–wake cycle. By helping some people feel calmer or more comfortable, CBD may make it easier to wind down at night.

There are a few proposed ways it could help:

• Stress and anxiety: CBD interacts with signaling systems involved in mood and stress, including serotonin pathways. If stress or racing thoughts are interfering with sleep, reducing that arousal could potentially make it easier to settle down.
• Pain and discomfort: For someone whose sleep is disrupted by discomfort, CBD’s potential effects on pain-related signaling could indirectly improve sleep. This doesn’t mean CBD has been proven to treat all types of pain.
• Endocannabinoid system: CBD influences the body’s endocannabinoid system, which participates in many processes, including the sleep–wake cycle, mood, and stress response. CBD’s effects are complex, however, and it doesn’t simply “activate” this system.
• Relaxation/drowsiness: Some people experience tiredness or drowsiness after taking CBD. That’s an effect or side effect, though, rather than proof that CBD improves restorative sleep.