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“If you have insomnia, it’s important to know you’re not alone; there are millions of people also struggling with their sleep. Talk about what you’re going through with others, including your doctor. Also continue trying new things to help manage your insomnia.”

~ Christina Applegate

Improve sleep quality

When young adults try to figure out why they can’t sleep, these things usually come to mind: heavy meals (like a heaping dish of pasta), too much chocolate, alcohol, or caffeine, being too cold or too hot, hormonal fluctuations, or imbalances (like PMS/pregnancy), back, muscle, or joint pain, a noisy environment, physical exhaustion, eating too late at night, and/or a full moon.

This article will provide you with tips to improve sleep quality so you fall asleep quicker and sleep more soundly.

However, there may be psychological reasons why you can’t sleep; psychological factors that never even crossed your mind. The main reason young adults have a hard time falling and staying asleep is because of fluctuating levels of the hormone, cortisol. Cortisol is a stress hormone that can wreak havoc on your sleep cycle. Addressing cortisol can improve sleep quality.

Other factors to change to improve sleep quality

Other psychological factors that can affect your sleep quality include:

1. Sound – A sleep environment that is too quiet can prevent you from falling asleep. More specifically, it can cause your thoughts to roam. This makes it hard to shut them off so you can get a good night’s sleep. When it’s too quiet, you may stress over things you can’t control, which, in turn, prevents you from falling asleep.  
2. A fear of the dark – This can lead to a restless and sleepless night. In fact, according to a 2018 sleep study, young adults who described themselves as “non-sleepers,” who were afraid of the dark, experienced a more severe form of anxiety and more frequent panic attacks than those who described themselves as “good sleepers” who were not afraid of the dark.
3. Mental and emotional exhaustion – When you’re experiencing a lot of psychological stress, it can lead to mental and emotional exhaustion. In other words, if you feel “emotionally spent,” there’s a good chance you won’t be able to fall asleep. But, however, if you are able to fall asleep, there’s a good chance you won’t stay asleep or sleep soundly. Mental and emotional exhaustion can also trigger depression making it hard for you to fall asleep. Long story short, your body cannot rest if it’s been battling stress all day.  
4. Chronic stress – Lastly, if you’ve been overwhelmed and highly stressed lately, you’re probably going to have a hard time sleeping soundly. This is especially true if you are experiencing chronic stress. In fact, according to a study, young adults who don’t get at least 8 hours of sleep each night have a higher risk of insomnia and depression.

There are many psychological reasons why a person may have a hard time falling asleep at night. The good news is this article will provide you with tips to fall asleep quicker and sleep more soundly.

Actionable Steps

About the Author

Dr. R. Y. Langham

Ph.D. in Family Psychology

Ree has a Master’s in Marriage and Family Therapy (M.M.F.T.) and a Ph.D. in Family Psychology. She spent over ten years counseling families, couples, individuals, and children on adjustment issues such as blended families, same-sex couples, dysfunctional family relationships, relationship issues, etc. Now she writes for famous health organizations and is a published author.
Full Bio | LinkedIn

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