Stress, thinking about problems or other daily activities that keep you from going to sleep or keep you awake in the middle of the night. Try dealing with the underlying problems during the day.  If you wake up in the middle of the night, make the following decision.  Either get up and think about the problem and reach a conclusion and/or do strenuous exercise to "burn off" emotional energy OR tell yourself you will think about the problem at a certain time during the day (you can write down any thoughts you have so you won't worry about forgetting them).  In either case, don't remain in bed for long periods of time worrying or tossing and turning.  That can condition you to not be able to sleep well in your bed. Also, try relaxation techniques like muscle relaxation, listening to relaxation tapes, visualizing relaxing scenes, reciting positive statements, etc.

Lack of a regular bed-time ritual that helps prepare you for a good night's sleep (e.g. no wind-down time to get your mind off daily activities; a period of relaxation; a regular place to sleep where you feel comfortable, safe, and are not bothered by too many distractions; and a routine for going to bed, etc.).  Try developing a bed-time ritual such as evening exercise, activity, relaxation/wind-down time (TV, music, relaxing reading, etc.), then bed.

Tip for students, try to avoid studying more than an hour or two beyond your normal bedtime--even when "cramming."  Your work and study will be of poorer quality and you will dislike your classes more.  Instead, develop good time management practices (see our time-management help section.)

Physical problems that may interfere with sleep (headache, sore or tense muscles, illness, etc.) For tension or sore muscles try relaxing them by mild exercise, stretching, using a vibrator, or relaxation exercises.  Doing that on a regular basis can also be very helpful if you are under stress.

Lack of a regular daily routine that mixes adequate amounts of exercise, daily activities, and regular sleep hours.  Try adjusting your schedule to get a regular schedule and increase your exercise levels.

Diet. 

Have you trained yourself to sleep on an odd schedule? For example, if you have trouble sleeping at night, have you begun to take naps during the day which cause you not be sleepy enough to sleep well the next night?  Try forcing yourself to be very active all day and make yourself tired so that you can sleep at night; you can't sleep unless you are tired and sleepy enough. Try this persistently for a number of nights.  DON'T let yourself stay in bed late if you haven't been sleeping regularly. That can change your sleep cycle.

If techniques like these don't correct the problem, see a physician, psychologist, or sleep specialist.  Your sleep is important and affects your happiness and success.