How often have you wondered, “How can I stay asleep all night?”

Perhaps you’re the kind of person who tosses and turns a lot during the night, or you wake up repeatedly to use the bathroom, switch sleep positions, or just wrestle with worries that keep you awake.

Sleep disturbances can seriously interfere with the quality of your rest. If you wake up regularly throughout the night, you’ll find you are far more tired in the morning and throughout the rest of your day.

Below, we’re going to answer the question “How can I stay asleep at night?” by first looking at why you might not be sleeping through the night, then giving you tips that will maximize your sleep quality. By the time you reach the end of this page, you’ll be armed with knowledge that will help you sleep exponentially better every night.

How Can I Stay Asleep All Night? 6 Reasons You’re Not Sleeping Well

If you’re having trouble staying asleep all night long, you are likely experiencing sleep disturbances for one of the following reasons:

Poor sleep environment -- If you’re sleeping in a noisy, bright, overly hot, overly cold, or uncomfortable environment, you’ll likely have a hard time sleeping. External stimuli like sound, smells, and light will wake you up throughout the night, and you’ll definitely have a hard time relaxing if your bed is uncomfortable. 

Too much caffeine – People who drink a lot of caffeine tend to have sleep problems. Caffeine stimulates the central nervous system, and its effects last for up to 10 hours. If you’re having coffee later than 2 or 3 PM, it’s very likely you’ll struggle with sleeping through the night.

Health problems – A lot of health problems can interfere with your sleep. Breathing problems caused by lung disease, pain (caused by arthritis, cancer, heart failure, or injuries), digestive problems, hormonal imbalances, and even brain and nerve diseases (like Alzheimer’s) can all prevent you from sleeping the full night through.

Too much water – Your body needs more water throughout the day in order to function better, but if you drink too much water too late in the day, you’ll end up having to pee at night. It’s important that you use the bathroom before bed, and moderate your evening water intake so you don’t end up wrestling with your bladder all night long.

Stress – Stress and anxiety can both be major causes of sleep disturbances. If you’re stressed, you’ll often experience active, vivid, and stressful dreams that cause you to wake up throughout the night. Stress can actually interfere with deep, restful sleep!

Poor sleep schedule – If you’re not following a healthy, regular sleep schedule, you may throw off your natural sleep cycle and thereby make it harder for your body to follow a stable pattern of sleep and wakefulness.

These are among the most common causes of the sleep disturbances that will wake you up through the night. Be aware of them, and you can take steps to improve the quality of your sleep.

How Can I Stay Asleep All Night? 7 Steps to Improve Your Sleep Quality

Here are a few of the best things you can do to improve your sleep quality and sleep better all night long:

Hide your clock – Seeing the time will just remind you that you’re not sleeping and add to your stress. Plus, the light will wake you up. Keep the room dark and make sure you don’t know what time it is, so you won’t worry about how many hours of sleep you have left until you have to wake up.

Limit alcohol and avoid caffeine later in the day – Resist the temptation to drink a glass of wine or Scotch to fall asleep; alcohol may help you drift off to sleep, but it interferes with your sleep quality overnight and prevents you from getting to deep sleep. Have a glass of wine with dinner, but cut yourself off an hour or two before bed. The same goes for caffeine: cut yourself off earlier (no later than 4 PM).

Improve your sleep environment – Block out any light, sounds, or smells that could wake you up. Make your bedroom, a cool, comfortable place where you feel relaxed and at peace. Try to keep the stress outside your bedroom so when you get into bed, it’s a place free of worries that might keep you up or wake you up at night.

Exercise – Intense physical exercise during the day will do wonders to improve your deep sleep at night. Make it a point to get at least 30 minutes of moderate to vigorous exercise every day. Whether it’s a run, bike ride, weightlifting workout, or Yoga session, do more exercise to improve your sleep quality.

Get to bed when you feel sleepy – Let your body dictate the time you go to bed every night. When you feel sleepy, that’s when it’s time to start shutting down with your relaxing nighttime routine: brushing your teeth, reading a book, listening to soft music, getting into bed, and so on. Don’t force it if you can’t sleep. Go with what feels natural to your body.

Limit daytime naps and sleep-ins – Too much sleep during the daytime can stop you from feeling tired at night. Wake up at the same time every morning, no matter how late you got to bed or how little you slept that night. Try to avoid napping during the day, or use 20 minute “Power Naps” to recharge your energy without interfering with your sleep.

Try PureSleep – PureSleep is our solution to improve your sleep quality using organic herbal ingredients, remedies that have been utilized as sleep remedies for centuries. You’ll find that the natural properties of these herbs—including chamomile, Ashwagandha, and magnolia bark extract—will do wonders to help you not only fall asleep faster, but sleep better and more deeply all night long.