Getting a full night of quality sleep regularly is essential for your well-being. Poor sleep habits can contribute to weight gain, diabetes, mental health issues, heart conditions and more. If you wake up tired on a regular basis and have trouble falling asleep or staying asleep, identifying potential causes is the first step toward finding a solution to your challenges and improving your life going forward.

A common reason why people have trouble falling asleep or staying asleep is that they are not active during the daytime. In many cases, this is linked to a sedentary lifestyle, including having a desk job. If you do not currently get an adequate amount of exercise, consider increasing your physical activity level by making gradual improvements. For example, make an effort to walk for 20 minutes every day. You can increase this period of time slowly as you become accustomed to this lifestyle change.

Getting into a healthy routine before bed may help your body to relax at night so that you can fall asleep more easily. For example, drinking a cup of non-caffeinated tea and taking a warm shower immediately before climbing into bed are great ideas. Avoid watching TV or using electronics before bed as the light can be stimulating. Reading a book may help you to get drowsy without electrical stimulation.

Your home environment may not be ideal for falling asleep or staying asleep. Consider how comfortable your bed and pillows are. Think about room temperature, light, and other environmental factors. You may need to invest in a ceiling fan, upgrade your bedding or even purchase blackout drapes to create an environment that is better suited for promoting quality sleep.

Some people cannot sleep well because of a health condition, such as acid reflux, sleep apnea, sciatica, anxiety and more. Consider speaking with a specialist, such as a sleep apnea doctor, to identify treatments that may help you to manage your condition and improve the quality of sleep you get each night.

Waking up fatigued every morning can be detrimental to your health, your relationships, your career and many other aspects of your life. If you are not sleeping well on a regular basis, now is the time to identify the cause. Keep in mind that you may be impacted by multiple causes. Participating in a sleep study may help you to identify the causes of sleep disturbances that require attention.