5 Sneaky Reasons You’re Not Sleeping Well (And How to Fix Them)

Sleep is so sacred—yet so many of us sacrifice it without realizing the cost. We scroll past our bedtime, wind up overstimulated, and wonder why we can’t fall asleep. Sound familiar? If you constantly wake up groggy, catch a second wind at 10 p.m., or find yourself stuck in that dreaded middle-of-the-night wake-up loop, you’re not alone. In fact, up to one in three adults struggles with sleep! And for women, hormonal fluctuations make quality rest even harder to come by.

But here’s what science tells us: sleep isn’t just a time for rest. It’s when your body detoxifies, your brain consolidates memories, and your hormones reset. Without enough of it, everything from metabolism to fertility to mood suffers. With your beauty rest in mind, we’re diving into the most common (and overlooked) reasons sleep suffers—plus research-backed ways to finally get the rest you need.

Sleep Is a Practice, Not a Perfect Science

While there’s not a one-size-fits-all formula, that’s actually good news. It means you can experiment and find what works for your body, your schedule, and your season of life. Maybe it’s swapping a glass of wine for a magnesium drink, or trading one scroll session for a few pages of a book. Maybe it’s simply stepping outside first thing in the morning for sunlight. These choices seem small, but over time, they reset your internal rhythms and support deeper, more restorative sleep.

What’s Really Keeping You Up at Night?

Sure, a late coffee, glass of wine, or a stressful day can mess with your sleep—but often, it’s subtler habits and imbalances that are to blame. From sneaky blood sugar dips to light exposure at the wrong time, these under-the-radar disruptors could be the reason you’re not waking up refreshed. Let’s break them down (and more importantly, empower you to fix them!).

1. Blood Sugar Crashes at Night

Even if you're not diabetic, unstable blood sugar can disrupt sleep. A dip in glucose during the night prompts your body to release cortisol and adrenaline—two hormones that wake you up.

Fix it:

• Prioritize balanced meals throughout the day (protein, fat, fiber, slow carbs)—and don’t go too long without eating; for most, that means eating breakfast within 60 minutes of waking and spacing out your meals every 3-4 hours 
• Try a small protein + fat bedtime snack (like plain Greek yogurt, chia, and mashed raspberries; or almond butter, hemp seeds, and cinnamon on toasted sourdough)

A 2020 study found that glucose variability is associated with shorter deep sleep duration—even in non-diabetics.

2. Too Much Light (at the Wrong Times)

Your body follows a circadian rhythm, regulated by light exposure. Bright light—especially blue light—too late in the day suppresses melatonin, the hormone that helps you fall and stay asleep.

Fix it:

• Get morning sunlight within 60 minutes of waking to reset your circadian clock
• Dim your lights 2 hours before bed (we aim to turn off all overhead lights by 8 p.m.)
• Use blue light-blocking glasses in the evening and switch to red or amber lighting (think salt lamps or red light bulbs)
• Turn off overheads and opt for low, warm lighting in your evening routine

Morning light anchors your internal clock and boosts cortisol at the right time—helping melatonin do its job later that night.

3. Caffeine Too Late in the Day

Caffeine has a half-life of up to 8 hours, meaning that 2 p.m. latte could still be in your system at 10 p.m., quietly preventing deep sleep—even if you fall asleep fine.

Fix it:

• Switch to decaf or herbal drinks by early afternoon
• Try adaptogenic coffee alternatives like chicory, rooibos, or roasted dandelion root
• Watch for hidden caffeine in things like chocolate, matcha, or pre-workout powders

Studies show that caffeine taken even 6 hours before bedtime can significantly reduce total sleep time and sleep efficiency.

4. Nervous System Is Stuck in “On” Mode

Chronic stress, doom-scrolling, and constant stimulation keep your body in sympathetic (fight-or-flight) mode, even after your head hits the pillow.

Fix it:

• Build a screen-free wind-down ritual—read a book instead of scrolling
• Use binaural beats in the delta or theta range to shift into parasympathetic mode
• Try breathwork (like 4-7-8 or box breathing)
• Swap wine for a magnesium wind-down drink (like our magnesium blend!)

In one study, 20 minutes of deep breathing before bed significantly reduced heart rate and helped participants fall asleep faster.

5. Hidden Food Sensitivities or Inflammation

Digestive upset, histamine intolerance, or inflammatory foods can trigger night sweats, restless legs, or 3 a.m. wakeups. High-histamine foods like aged cheese, wine, smoked meats, or even leftovers can affect sensitive individuals.

Fix it:

• Eat anti-inflammatory, whole-food meals
• Try cutting back on high-histamine or inflammatory foods
• Focus on gut health with fermented foods, fiber, and daily elimination

Emerging research shows that inflammation in the gut can interfere with melatonin production and REM sleep cycles.

Free (and Proven) Ways to Sleep Better Tonight

Fortunately, you don’t need expensive supplements or high-tech gadgets to sleep better! These simple, science-backed habits can make a big difference—starting tonight.

• Get natural sunlight within 1 hour of waking
• Limit screens + blue light after 8 p.m.
• Block blue light + use red light in your bedroom
• Create a wind-down ritual (magnesium drink, book, light stretching, red light)
• Read a book instead of scrolling
• Eat enough during the day—especially protein + complex carbs
• Keep your room cool (65–68°F), dark, and screen-free
• Go to bed + wake up at the same time—even on weekends

Your sleep isn’t broken—it’s just dysregulated. By focusing on light exposure, blood sugar, stress, and your evening rituals, you can help your body return to its natural sleep rhythm. Cheers to creating a nourishing, hormone-supportive wind-down routine before the end of July.

Cheers to your health, 

Yasmin & Kaya, co-founders