If you find yourself tossing and turning at night,

staring at the ceiling, or waking up feeling exhausted, you’re not alone. Millions of people struggle with sleep problems without realising that hidden disruptors could be sabotaging their rest. The good news? By identifying these issues and making small changes, you can dramatically improve your sleep quality. Let’s dive into the five biggest reasons you’re not sleeping well—and how to fix them!1. Too Much Screen Time Before Bed

1. Too Much Screen Time Before Bed

The Problem: The blue light emitted from phones, tablets, and TVs interferes with your body's natural melatonin production, making it harder to fall asleep.

The Fix: Try a digital detox at least 60 minutes before bed. Switch to reading, journaling, or listening to calming music instead. Track how this change impacts your sleep in a journal. Check out my 30-Day Sleep Journal below.

2. Caffeine & Hidden Stimulants

The Problem: You may know that coffee late in the day can disrupt sleep, but did you know that tea, chocolate, and even some medications contain caffeine and hidden stimulants?

The Fix: Cut off caffeine at least 6 hours before bed and check labels on medications or supplements. Consider switching to herbal teas like chamomile or valerian root, which promote relaxation.

3. Stress & Overthinking

The Problem: Racing thoughts, anxiety, and stress release cortisol (the stress hormone), which keeps your mind alert when you should be winding down.

The Fix: Journaling before bed helps clear your mind and signal to your body that it’s time to relax. Try writing down:

✔️ One thing that went well today
✔️ One thing you’re grateful for
✔️ A thought you want to release before sleep

Tracking your stress levels and sleep quality in your 30-Day Sleep Journal can help you identify patterns and find solutions that work for you.

4. An Uncomfortable Sleep Environment

The Problem: Your bedroom might be working against you! Factors like room temperature, noise, and an old mattress or pillow can disrupt sleep.

The Fix: Optimise your sleep environment by: 🛏️ Keeping your bedroom cool (60-67°F is ideal)
Using blackout curtains or a sleep mask to block out light
Trying white noise or a fan to reduce disruptive sounds
Bonus: Use an essential oil like lavender in a diffuser to create a calming atmosphere.

5. Irregular Sleep Schedule

The Problem: Going to bed and waking up at different times every day confuses your body’s internal clock, making it harder to fall and stay asleep.

The Fix: Set a consistent bedtime and wake-up time, even on weekends. Over time, your body will naturally adjust, helping you fall asleep faster and wake up refreshed.

The Importance of Sleep

Sleep is essential for both your physical and mental health. It helps your body repair, supports brain function, and improves mood and energy levels. When you consistently get quality sleep, you feel more focused, resilient, and ready to take on the day. Prioritising better sleep isn’t just about resting—it’s about living a healthier, more fulfilling life.

The Power of Journaling & Aromatherapy for Better Sleep

Combining journaling and aromatherapy is a powerful way to calm the mind and body before bed. Journaling helps release worries, track patterns, and set positive sleep intentions, while essential oils like lavender, cedarwood, and chamomile naturally promote relaxation and deep rest. When used together, these tools create a holistic nighttime ritual that signals to your brain that it's time to unwind, making it easier to fall asleep and stay asleep.