Caffeine consumed late in the day can remain in the bloodstream for several hours. Alcohol may initially make a person feel sleepy, but it often disrupts sleep later in the night. Heavy meals close to bedtime can also contribute to discomfort and frequent awakenings.
Screen exposure is another major factor. Smartphones, tablets, and computers emit blue light that can suppress melatonin production. Melatonin is the hormone responsible for helping the body recognize when it is time to sleep.
Even environmental conditions matter. A room that is too warm, too cold, too bright, or too noisy can increase the likelihood of waking during lighter sleep phases.
By making small adjustments—reducing caffeine intake, limiting screens before bed, and creating a comfortable sleep environment—many people notice significant improvements.