Why Can’t I Sleep?’ Doctors Reveal 2 Sneaky Triggers Plus Simple Fixes

You’ve done everything right: You have fresh sheets, a cool room and a wind-down routine. And yet, you’re still wide awake at 2 am. If you’re nodding along wondering “why can’t I sleep at night?”, you’re not alone—and there’s actually a reason why. We talked to doctors about the sneaky culprits keeping you up and, more importantly, exactly what to do to get the good night’s rest your body needs.

Why sleep is so important

The messaging on the importance of good sleep is everywhere, but it often stops there. Sure, you know sleep matters, but why? Jacob Teitelbaum, MD, author of From Fatigued to Fantastic, says that poor sleep can open the door to several health issues linked to disability and early death, including chronic pain, weight gain, difficulty thinking clearly and a weakened immune system. He adds that poor sleep patterns can also raise the risk for type 2 diabetes, obesity and serious heart problems like heart attack and stroke.

The surprising reasons you can’t sleep at night

You’re probably familiar with health conditions like sleep apnea that can disrupt your slumber, or perhaps you know all too well how stress can trigger short-term insomnia. But our experts say there are two common, yet unexpected, reasons you may be having sleep problems: itchiness and night sweats (no, not just those triggered by menopause). Keep reading to discover if one of these issues could be the sneaky reason you can’t sleep at night and keep waking up feeling tired.

1. Nighttime itching

There’s no difference in the sensation of being itchy during the day versus at night, says Leslie Baumann, MD, FAAD, Board-Certified Dermatologist and Medical Director at Body+Beauty Lab’s Miami location. The real difference is that daytime distractions keep you from noticing it. At night, with little movement, you become naturally more aware.

“There are countless causes of nighttime itching [nocturnal pruritus], including allergies, stress, infections, internal inflammation or sensitivity to something in your bedroom environment,” says Dr. Baumann. “People often overlook things like scented candles, room sprays or a new laundry detergent, which can be surprisingly irritating. Menopause can also play a role. Hot flashes increase body temperature, and for some women, that shift can trigger histamine release, which leads to itching.”

The fix: Oral medications are an option. “Benadryl is often used, although anyone who finds themselves taking it for more than a week at a time should talk to their doctor about other options,” says Dr. Baumann.

There are also little tweaks you can make at home. “A good first step is removing anything in your nighttime routine that might be triggering irritation, such as scented candles, room sprays, fabric softeners or strongly fragranced detergents,” says Dr. Baumann.

And consider adjusting the temperature in your space, a smart sleep habit in general. “Keeping the bedroom cool at night reduces heat-related itching, and if you live in a very dry climate, a humidifier can make a big difference,” says Dr. Baumann.

2. Night sweats

Find your sleep is often interrupted by uncomfortable waves of heat? One major reason could be night sweats. In fact, a study published in BJOG: An International Journal of Obstetrics and Gynaecology found that 78 percent of postmenopausal women ages 54 to 65 reported experiencing night sweats.

Dr. Teitelbaum says that night sweats can occur when the hypothalamus, the region of the brain that serves as the body’s “sleep center,” becomes unstable. Because this area also manages automatic bodily functions, that instability can trigger sweating during sleep, especially in menopause.

Night sweats can occur for many reasons and treatment depends on the cause. Dr. Teitelbaum shares three of the most common triggers below.

Night sweat trigger: menopause and perimenopause

“Suspect this if these sweats began in your mid to late 40s and are accompanied by vaginal dryness, insomnia, headaches or brain fog which are worse around your menses,” says Dr. Teitelbaum. “[This] is when estrogen and progesterone levels are the lowest. This can then worsen with menopause itself.”

The fix: Hormonal treatment may be helpful. “I consider bioidentical estrogen and progesterone to be very healthy for women going through perimenopause,” says Dr. Teitelbaum.

Prefer a hormone-free option? Dr. Teitelbaum says eating a handful of roasted edamame every night could help. Per the Australian Menopause Centre, compounds in the vegetable work like estrogen, a key temperature-regulating hormone that drops during menopause.

Night sweat trigger: low blood sugar

This could be the reason you can’t sleep at night “if you get irritable when hungry during the day (‘hangry’), find your mind wide awake and racing at bedtime and then wake up between 2 am and 4 am,” says Dr. Teitelbaum.

The fix: Dr. Teitelbaum suggests trying a high-protein snack, like a hard boiled egg or edamame, before bed. If your night sweats improve, then low blood sugar may be playing a role and it’s a good idea to check in with your holistic doctor to address this underlying issue.

Night sweat trigger:infections

Dr. Teitelbaum says another cause for night sweats that are preventing you from sleeping could be infections, including an overgrowth of a fungus called candida. When you have an infection in your body, your temperature rises to try to fight it off. You might “suspect this if you have chronic nasal congestion or sinusitis along with irritable bowel syndrome[IBS] or bladder infections,” says Dr. Teitelbaum. His advice: “Pee in a clear cup. If it is cloudy enough that you could not read this page through it, you likely have an infection.”

The fix: “A standard physician can help with bladder infections,” says Dr. Teitelbaum. “For the candida, you’ll need to see a holistic physician.”

How to sleep soundly

Now that you know the sneaky reasons why you can’t sleep at night, let’s focus on the quality of the sleep you do get. “Deep sleep is important,” says Dr. Teitelbaum. “This is when our body makes [its] growth hormone, HGH, which has also been called the ‘fountain of youth’ hormone.” Dr. Teitelbaum says growth hormones support tissue repair, which can reduce discomfort and help people feel more youthful.

Beyond lowering stress and regulating blood sugar with a protein-rich snack before bed, Dr. Teitelbaum recommends these sound-sleep strategies:

• Keep your room dark or use a sleep mask
• Use natural sleep aids such as lavender, mandarin and ravintsara (camphor) essential oils
• Skip caffeine after 4 pm

Once you identify what’s stealing your sleep, these doctor-approved fixes can help you reclaim restful nights. You’ve already taken the first step by learning what’s happening. Now it’s time to wake up feeling like yourself again.

Copyright 2025 A360 Media

This story was originally published November 21, 2025 at 6:30 PM.