Sleep rarely goes missing without a reason. Think of the next few minutes as a lineup: find the suspect that matches your night.
The CDC says adults need at least 7 hours. In 2022 the share of adults who got less ranged from 30% in Vermont to 46% in Hawaii.
The lineup
| What you notice | Likely suspect | First move |
|---|---|---|
| Alert at bedtime, groggy at noon | Late caffeine | Finish coffee at least 9 hours before bed |
| Stuffy nose, sneezing at night | Allergies | Wash bedding in hot water, ask about a rinse or antihistamine |
| Cough or wheeze that wakes you | Nighttime asthma | Call your doctor; add pillow height and allergen covers |
| Loud snoring, gasping, daytime fog | Snoring or sleep apnea | Ask about a sleep study |
| Mind racing at lights out | Stress | Write worries down before bed |
| Aches or bathroom trips | Pain or fluids | Pillow support, fewer late drinks |
The caffeine file
A placebo-controlled trial found a 400 mg dose disrupted sleep even when taken six hours before bed. A meta-analysis of 24 studies put the average cost at about 45 minutes of sleep and suggested stopping coffee at least 8.8 hours out.
The allergy file
A blocked nose pushes you toward mouth breathing, which often means snoring. In a six-week trial of adults with dust mite allergy, bedroom HEPA purifiers cut PM2.5 by up to 51.8% and medication use fell, though symptom scores matched placebo.
See our primer on HEPA and CADR for bedroom purifiers.
The snoring file
Relaxed throat tissue narrows the airway and vibrates. Gasping or choking points toward sleep apnea, and that needs a doctor, not a gadget.
If it is plain snoring, start with five questions to ask before choosing a snoring device.
The nightcap file
Alcohol sedates, then splits your sleep, per the Sleep Foundation. It also relaxes the throat, so it feeds snoring.
Stop at least three hours before bed.
The bedroom file
- Noise, light and extreme temperatures are named risk factors by the NHLBI.
- Aim for about 65 degrees F, a fixed wake time and a 30 to 60 minute screen break (Sleep Foundation).
- Awake after about 20 minutes? Get up and do something calm in dim light.
The worry file
Clock watching and worrying about sleep can raise insomnia risk, per the NHLBI.
Close the case
Log caffeine, stress, nasal blockage and wake-ups for a week. Bring the log to your doctor if poor sleep lasts for weeks.