Sleepiness is dictated by circadian rhythms, which are 24-hour cycles that also influence body temperature, hormone levels, heart rate, and blood pressure. How much sleep is necessary depends on the individual. Some medical conditions worsen at night, such as asthma, gastroesophageal reflux, or menopause. You can't always avoid the pain of a flare-up in the middle of the night, or a job that involves working late hours. Wake up at the same time every day.
Alcohol can cause late-night awakenings, so try to avoid it in the evening.
Heavy meals too close to bedtime can interfere with sleep, but a light snack before bed can help to satisfy hunger pangs that may be keeping you awake. If you're lying in bed and stressing out, get up and write your worries down but again, try not take them to bed with you. Try to keep your daytime activities and concerns away from where you sleep. If sleeping problems persist, discuss them with your doctor. The group recommends that doctors ask patients about their sleep habits, use of drugs that may affect sleepiness, and noticeable daytime consequences.