Can’t Sleep? Here’s What Might Be Messing with Your Night (That No One Talks About)

Sabrina Ritchie PMHNP
Jul 3
4 min read

From Cortisol Spikes to Sneaky Summer Habits,

5 Surprising Sleep Disruptors to Watch For

Let’s set the scene. It’s 11:43 p.m. You want to be asleep. You planned to be asleep. And yet you’re lying in bed staring at the ceiling like it just personally offended you.

You've tried:

Turning over (for the 37th time).
Breathing exercises (that make you more annoyed than relaxed).
Bargaining with the universe ("If I fall asleep now, I’ll still get 5 hours...").

Still awake? You’re not alone. And no, it’s not just that you forgot to count sheep.

July is peak season for disrupted sleep—between late sunsets, more socializing, irregular routines, and sneaky biological shifts, your body might be working against your best intentions.

So let’s talk about five overlooked culprits that might be messing with your night and why you still can’t sleep—even when you’re doing all the “right” things. Spoiler: it’s not just screen time (though yes, that’s on the list too).

1. Evening Light Might Be Messing with Your Sleep

Summer means sunshine… but it also means your circadian rhythm is fighting an uphill battle. Light exposure—especially in the evening—tells your brain to stay alert, not wind down.

Even indoor lighting (especially overhead LEDs and screens) delays melatonin release, the hormone that signals it’s bedtime.

Try this instead:

Use warm, dim lighting after 8 p.m.
Try blue-light blocking glasses or apps on devices.
Get outside for morning sunlight exposure (10–15 minutes before 10 a.m. anchors your sleep-wake cycle).

2. Cortisol Spikes Could Be Keeping You Awake at Night

If you get a second wind at night—you know, that weird burst of energy at 9:30 p.m. just when you were starting to slow down—you might have a cortisol imbalance.

Your body is designed for cortisol (your stress hormone) to spike in the morning and decline throughout the day. But if you’re stuck in stress mode? It spikes at night and messes with your ability to sleep.

How do you know?

You feel wired but tired.
Your brain won’t shut off.
You wake up between 2–4 a.m. and can’t fall back asleep.

Try this instead:

Cut stimulants after 2 p.m. (yes, even that innocent green tea).
Do a 5-minute wind-down ritual: legs-up-the-wall, humming, or a gentle stretch.
Try magnesium glycinate or L-theanine with your provider’s guidance.

3. Late-Night Eating Might Be Disrupting Your Sleep

Even healthy foods can sabotage sleep when eaten too late. Digestion is an energy-heavy process, and your body prioritizes it over rest.

Plus, blood sugar spikes (from late-night snacks) can lead to crashes that wake you up sweating, anxious, or hungry.

Try this instead:

Aim to finish eating 2–3 hours before bed.
Choose a balanced dinner: protein + fat + fiber = more stable blood sugar.
If you do need a bedtime snack, go for something calming: a spoon of almond butter, turkey, or tart cherry juice.

4. Scrolling Might Be What’s Messing with Your Night

We all know screens aren’t great before bed—but it’s not just the light that’s the issue. It’s the content.

Endless social media site rabbit holes, doomscrolling the news, or watching intense shows overstimulate your nervous system. Your body might be in bed, but your brain thinks it’s in a high-stakes courtroom drama.

Try this instead:

Put your phone to bed 30–60 minutes before you do.
Try swapping scrolling for actual wind-down: a playlist, journaling, or a fiction book that isn’t emotionally gutting.

5. You’re in Survival Mode—and It’s Wrecking Your Sleep

Let’s get honest: If you’ve been running on stress hormones for months (or years), your nervous system might not know how to relax anymore. Even when the day is over, your body stays hypervigilant.

This is especially true if you’re:

Dealing with anxiety or depression
Managing work/family/life overload
Navigating perimenopause (hello, hormone shifts)

Signs of survival mode sleep:

You fall asleep but wake up exhausted
You grind your teeth or clench your jaw
You dread nighttime or feel restless even when you’re tired

Fix it:

Focus on regulation before rest: try breathwork, somatic shaking, or co-regulation with a loved one
Create a consistent nighttime routine (same steps, same time = safety)
If nothing helps, work with someone who understands nervous system health

What Does a Sleep-Supporting Evening Look Like?

Here’s a gentle, 4-step evening wind-down you can try tonight:

Sunlight before 10 a.m. (to kickstart your sleep-wake rhythm)
No screens after 9 p.m. (or wear blue-light glasses)
A warm magnesium bath or herbal tea (to lower cortisol)
Legs-up-the-wall + 10 slow breaths (to signal "safe to rest")

Repeat it for a few nights. Your brain loves routine.

Still Can’t Sleep? It Might Be Time for a Reset

You don’t need to overhaul your life or sleep like a monk in a cave to feel better. Just getting your body out of survival mode and into a state of safety can change everything.

Because it’s not just about hours in bed—it’s about whether your body feels safe enough to truly let go.

If sleep has felt off, despite your best efforts, know this: