You're tired, the day is done–and yet sleep doesn't come. You lie in bed, tossing and turning, wondering why something that should feel so natural is out of reach. 

Sleep problems are more common than you might think. Whether it's trouble falling asleep, waking up throughout the night, or feeling exhausted even after eight hours of sleep, poor sleep can be caused by a combination of physical, emotional, and environmental factors. And while the reasons vary from person to person, the good news is that many sleep disruptors are within your control. 

Here are some of the most common causes of poor sleep and what you can do to start getting more rest:  

1. Your mind won't slow down 
   Stress, anxiety, or even an overactive brain late at night can make it hard to fall asleep. If your thoughts are racing the moment your head hits the pillow, you're not alone. Try a wind-down routine that gives your mind time to settle.  
   If your thoughts still spiral, grounding techniques can be surprisingly effective. Try naming five things you can see, hear, or feel.   

2. Your environment isn't sleep-friendly 
   Light pollution, street noise, a hot room or even uncomfortable bedding can all interfere with sleep. Sometimes, the most minor changes can make a big difference. Keep your room cool, dark and quiet. Use blackout curtains, a fan, or white noise to block disruptions. Invest in a pillow and sheets you like.  

3. Your body clock is out of sync 
   Irregular sleep and wake times, especially when they vary a lot between weekdays and weekends, can confuse your internal rhythm. Your body thrives on consistency. Go to bed and wake up around the same time each day, including on weekends. Even if you can't fall asleep right away, try waking up at your usual time and getting some morning light.  

4. You're doing "revenge bedtime procrastination" 
   Bedtime procrastination happens when you delay sleep because it's the only time you have to yourself.
   Try building small moments of joy or quiet into your day so you're not clinging to those late-night hours. Even 10 minutes of intentional downtime earlier in the day can reduce that urge to stay up. 

Feeling like a good night's sleep is a distant dream? Discover easy ways to build a good sleep routine in May's featured safety topic, and find practical solutions in our latest sleep webinar.