We all know the importance of a good night’s sleep, but achieving one isn’t always easy.
From old mattresses to noisy neighbors, our sleep is disturbed more often than we realize.
Avoid these sleep disruptors for a better tomorrow.
#7 – Random Sleep Schedules
Humans are creatures of habit, which means that going to bed and waking up at the same time every day is important to our health.
Research shows that those who go to sleep and wake up at a regular time are more likely to report a good night’s sleep.
If you have difficulty sleeping, try creating a bedtime routine that gets you in the mood for slumber.
This could be anything from a hot shower to a cozy reading session with your favorite new book.
#6 – Bright Artificial Lights
Artificial lights can disrupt the body’s circadian rhythm by suppressing the secretion of melatonin, the hormone responsible for making us tired.
Try these tips to keep your rhythm in check:
- Turn off any bright lights 2 to 3 hours before bedtime.
- Turn off all electronics 30-60 minutes before you go to bed.
- Place your devices in another room at bedtime.
#5 – Irregular Daytime Napping
Lifestyle plays a major role in influencing restful sleep.
When your schedule and sleeping habits change drastically every day, your body has a hard time adjusting.
Adding some rules and rituals to your day can help you maintain some regularity and keep your sleep cycle running smoothly.
For starters, try limiting nap time to the early afternoon and keep your daytime snoozes under 20 minutes to avoid abnormal sleep patterns.
#4 – Hot Bedrooms
We tend to sleep more soundly in colder temperatures.
In fact, your bedroom should feel a bit chilly.
Your body temperature naturally cools when it starts to enter the sleep cycle, and a room with a higher temperature can disrupt that process.
According to the National Sleep Foundation, the ideal sleeping temperature is around 65 degrees.
#3 – Sharing Blankets
Everyone has their own preferences when it comes to sleep.
For couples, this can be challenging, especially when it comes to bedding.
If you and your partner fight over the blankets, you can try sleeping like a Scandinavian and use two comforters instead of one.
If one of you sleeps hot, try using breathable sheets for a cool sleep, all night long.
#2 – Caffeine Intake
We all need coffee for a little boost throughout the day, but overdoing it can be seriously detrimental to your sleep cycles.
Instead of reaching for that 3pm cup of joe, try these caffeine alternatives.
#1 – Stress
It’s easy to let stress get the best of us. If left unchecked, stress can lead to anxiety, increased blood pressure, lowered immune responses and muscle tension (especially at night time).
All of these diminish our health and can wreak havoc on our sleep.
Here are some ways to offset nighttime stress:
- Make a to-do list before bedtime to alleviate stress and calm the mind.
- Keep a journal. It will help you identify and alleviate any anxious thoughts.
- Meditate. Try counting to three as you breathe in and to five as you breathe out. Focus only on your breathing and try to block out any other thoughts.
- Consult a medical professional. When all else fails contact your doctor.