Worst Things You Can Do To Disrupt Sleep

Sleeplessness is something we all have experienced. And we know the feeling, how frustrating it is to not be able to fall or remain asleep. The next morning is no better as all that lack of sleep makes you tired, cranky, and irritated. Although some aspect of it is beyond control, for example, several mental health issues can cause sleep disturbances. However, there are many aspects that are in your control. There are certain triggers that can disrupt sleep and by avoiding or managing those, you will ensure a sound good night’s sleep.

Things That Disrupt Sleep

Now, let us look at some aspects that can disrupt sleep:

(Photo Credit: Freepik)

• Caffeine

Now, this is a stimulant, which is meant to wake you up. But if you consume it at the wrong hours, it will not just cause sleeplessness, it makes you restless, not to mention the frequent urination, which makes it more difficult to fall or stay asleep.

• Alcohol

It’s not uncommon to want to have some alcohol to unwind at the end of the day. It also makes you drowsy. However, alcohol does you more harm than good when it comes to sleep. Although it might help you fall asleep, however, it will be more disrupted, thus affecting its quality.

• Food

Just like caffeine and alcohol, having larger meals close to bedtime has also been shown to disrupt sleep. It is generally recommended that one should have a light meal at least 2-3 hours before going to bed.  

Also read: Foods To Have And Avoid For A Good Night’s Sleep States Expert

• Exercise

It’s great to exercise. In fact, you should get at least 150 minutes of exercise in a week. However, doing an intense workout close to your bedtime can disrupt sleep. This is because all that workout will pump you up, instead of winding you down. If you do want to work out close to your bedtime, try some stretching exercises that will help you to unwind.

• Your Phone

If your parents pester you to put aside your phone while you go to bed, next time, instead of getting annoyed, listen to them. This is because exposure to any kind of screen right before your bedtime messes up your circadian rhythm, making it difficult for you to fall asleep. Hence, avoid all kinds of screens when you go to bed.

• Changing Your Sleep And Wake Up Time Frequently

This is another thing that can mess up your circadian rhythm, thus disrupting sleep. It’s a known fact that human beings develop habits quickly. However, if you frequently change the time when you wake up and go to bed, your body will be clueless on when it should be active, and when it should unwind. Hence, set a time and sleep and wake up according to that.

• A Long Nap

Many cultures promote mid-noon naps. It helps you with the afternoon fatigue, rejuvenates you and you stay more active in the remaining part of the day. If you sleep well despite the nap, then it is absolutely fine. However, if you have trouble sleeping, then it might help you if you reconsider your siesta.

Also read: Why You Should NEVER Undersleep Or Oversleep

Tips For Better Sleep

(Photo Credit: Freepik)

Just like there are things that can disrupt sleep, there are some tips that might help you sleep better. Here are some of them:

• As you already know that caffeine and alcohol disrupt sleep, hence it is better if you avoid them close to your bedtime.
• It might also help if you set your bedroom in your environment such that it induces sleep. You can keep your bedroom cool, as dark and possible, and reduce the amount of noise. These things are believed to help with better sleep.
• Taking a relaxing bath at the end of the day helps you relax. This might help you with better sleep. A study showed that taking a shower one and a half hours before bedtime helped improve the quality of sleep.
• Sometimes, the mind’s chatters, stress, and worry make it difficult to fall asleep. Many people develop a routine before they go to bed that helps them unwind and relax. Meditation, doing some stretching exercises, or doing yoga might help you with it. But do remember, do not do any strenuous exercises just before sleep.
• It might help if you get a comfortable mattress and pillows. Not only it is comfortable, but it also prevents any aches and pains in your back, neck, and shoulder. Also, make it a point to clean your bedsheet regularly.
• You should also avoid having fluids right before you unwind to sleep. This will save you those frequent bathroom trips, which can be a huge sleep irritant.

Even after doing all these if you find it difficult to sleep, you should go for a checkup to rule out any sleep disorders. Remember, just like nutrition and exercise, proper sleep is equally important for optimal health.