Do you wake up tired, even though you slept for 8 hours? Or do you toss and turn until 3 AM? The quality of sleep is more important than its quantity. Sleep is not an on/off switch; it's a complex architecture of cycles (NREM and REM). If you want to truly get enough sleep, you need to ensure these cycles run smoothly without interruption.
Why Can't You Sleep? 3 Main Culprits
- Body Temperature: To fall asleep, your internal temperature must drop. A hot bedroom, a thick blanket, or eating right before bed (thermogenesis) prevents this.
- Light (Melatonin): Melatonin is the "hormone of darkness." Any source of blue light (phone, LEDs) after dusk inhibits its secretion, shifting your sleep phase.
- Cortisol (Stress): Cortisol and melatonin work antagonistically. If you're stressed in the evening (emails, news), cortisol rises, and melatonin cannot take effect.
Scientific Sources:
- Huberman Lab Podcast: "Master Your Sleep & Be More Alert When Awake".
- Walker, M. (2017). "Why We Sleep".
