tired young businessman working at his desk with adhesive notes covering his eyesWoke up on the wrong side of the bed this morning? Or went to bed early hoping you could catch up on some zzz’s but instead feel like you lost some? The morning after a bad night’s sleep is rocky to say the least. How we long for the times when we drifted off to dreamland instantly and woke up feeling ready to take the day.

This isn’t an isolated issue; you and more than 20 million Americans suffer from intermittent sleep problems every year. Studies are starting to realize the odds of being sleep deprived has only increased in the past 30 years. With digital technology and blurred lines between work and home, it’s no surprise why. But that still doesn’t take away from the fact that we also need quality sleep. It also doesn’t expand on a number of other plausible sleep thieves.

If you’ve been robbed of sleep lately, it’s not only getting in the way of your day, it’s also risky for your overall health and wellbeing. We’ll get into the most common reasons behind a bad’s night’s sleep below. And then hopefully you can get to the bottom of it before it gets worse.

9 reasons you might be getting poor sleep

1. You’re on your electronics right before bed

This is a hard reality to face, but being on our phones or binging Netflix before turning off the lights to fall asleep is actually getting in the way of your body’s internal clock. Any exposure to light, especially blue light from screens, signals to our brains to stay awake.

2. Too much alcohol or food too close to bed

So one glass of wine and a little treat is fine. But when you are drinking too much alcohol or snacking on an entire bag of chips too close to bedtime, then your sleep will be very restless. Not to mention having alcohol too close to bed means you’ll have to get up throughout the night to use the toilet, which could also interrupt your slumber.

3. There’s a lot on your mind

Whether you’re stressed, worried, anxious—these feelings can all leave you lying awake thinking about the weight of the day and what you have ahead of you. Stress is one of the most common reasons behind a poor night’s sleep.  As a result, you end up settled in bed with your mind going a mile a minute. Try to meditate or journal your thoughts down before bed to release some of your worries.

4. You have a sleep disorder

There’s also a good chance that there might be a deeper underlying reason behind your sleep woes. One night here and there is normal, but if you’re getting poor sleep on a consistent basis, it could be cause to investigate further with a medical professional. Sleep disorders such as sleep apnea, restless leg syndrome and insomnia are an issue that about 70 million Americans suffer from.

5. You exercising right before bed

This might seem counterintuitive because research does reveal that exercise helps you fall asleep and improves sleep quality. However, doing any intense sweat inducing cardio in the evening before you go to bed can stimulate your whole body, making it difficult to fall asleep. Your body needs enough time to wind down.

6. You’re over caffeinated

Maybe you’ve heard this reason before, but you just haven’t put it into practice yet or you’re drinking caffeine too late in the day. This study suggests that caffeine taken 6 hours before bed disrupts sleep, so try refraining from that extra cup of joe (as tempting as it may be) around 3 pm.

7. Your sleep schedule is uneven

If you’re going to bed and waking up at different times, then your body’s natural circadian rhythm will be off. Even this study conducted with students in Taiwan revealed a strong correlation between an irregular bedtime schedule and insufficient sleep. Try going to bed and waking up at a consistent schedule, even on the weekends.

8. Your partner (if you share the bed)

Do you sleep with a partner? Whether it’s a beloved furry friend or significant other, snoring, pulling the covers and sporadic kicks can interrupt the deepest of sleep. We may love them dearly, but it can’t go on like this. A couple of ways to solve this issue is by getting a split bed or wearing earplugs to block any snoring.

9. Your mattress

Last, but not least is your mattress. If we’re tossing and turning, finding it hard to get in a comfortable position or sinking into our mattress, it only makes sense that a bad night’s sleep would be the result. Consider how long you’ve had your current mattress, because if it’s more than 8 or 10 years, it might be time to replace it for a type that can suit your body. Check out our best mattress recommendations if you’re in the market for a new one.

How to recover from a bad night’s sleep the morning after

If you need a simple, quick and effective refresh after a bad night’s sleep, try doing one or more of the below.

  • Stop yourself from hitting snooze

    We know, we know—this one’s hard. When you wake up a little foggy, it might feel like just getting an extra 5, 10 or 15 minutes can help us. But, on the contrary, this will make us only feel more tired. A consistent wake-up time is necessary for our internal clock to remain aligned so that we can feel tired, go to bed and wake up naturally.

  • Step outside for fresh air

    As soon as you wake up tired, the best thing to do is open your curtains, or better yet, step outside and get some fresh air and sunshine. Exposing your body to daylight will recharge your brain, boost your mood and naturally suppress melatonin, our body’s natural sleep hormone.

  • Stay hydrated

    Obviously, this is something you should be doing throughout the day, but having a glass of water first thing in the morning will wake up your body from the inside out, rehydrates you from the night, flushes out toxins and improves your mental performance.

  • Eat well for the rest of the day

    Don’t just rush to get some greasy fast food restaurant (although it feels like a great pick-me up at the moment) but instead eat some natural whole foods that can provide the boost you need and help you to feel energized for the whole day. Some great superfoods include avocado, watermelon, almonds, bananas, and kale. Put it all together in a smoothie and voilà!

  • Do some light exercise

    This might be the last thing you want to do, but as soon as you complete a small morning workout session, you’ll instantly feel a little more awake and energized. Simply taking a walk, short jog or doing some light yoga will help.

  • Drink (1-2) cups of coffee

    This tip should be taken in stride, because having too much coffee can have the opposite effect and give you the jitters. But it’s okay to have it in moderation when you need an immediate energy boost. According to Michael Breus, PhD, a sleep specialist in Los Angeles, “While coffee may help initially, the effects will not last. So have some to get you going, but don’t binge for the whole day.”

  • Take a short nap

    This isn’t an excuse to lie down for hours, but a brief 15- 25 minute power nap can help restore your energy if you’re feeling lethargic and frazzled from a bad night’s sleep. In fact, this study claims that short naps can help alertness and cognitive performance.

Prioritize a good night’s sleep

Don’t take your precious sleep hours for granted; time spent sleeping is important. That’s why it’s critical to get curious about what has been stealing it, you can continue to live and thrive.