A good night’s sleep is a basic health need and something all of us battle with occasionally. As wonderful as their children might be, sleepy families are still tired and babies that would normally pass right out have a tendency to struggle getting back into the flow of things.
Sure, many of them are easy to see like our usual suspects — sugar and caffeine consumption as well as your alcohol input but there is so much more you might not even realize why a full night sleep seems out of reach.
Here are a few of the less obvious things that could be affecting your sleep for you to consider and finally take on whatever is bugging you about it whilst making sure those lights never turn back on.
8 Sleepless Night Culprits
I believe we all know somewhere in the back of our minds that a nice routine is what keeps someone’s sleep cycle healthy and on track. I have to establish some habits if this schedule is going to work. It can mess with our inner body clocks which affects when and how well we function.
However, despite having a good schedule there are some variables to think about that will interfer with your habits ( which we go through in this article ).
1. Overstimulated Body Chemistry
Apart from stimulants we have gone over in our intro there are also the devices and levels of physical energy that can create rushes within your body chemistry that could leave a difficult time to sleep.
We are in short form, only one swipe of the thumb to receive content (to awake from your sleep cycle) so we also have to be aware how really our relationships with technology does affect our actual ability and quality of rest.
Cross-analysis of multiple studies shows that half of the participants had decreased sleep efficacy at the hands of the blue light emitted by screens on phones and other devices.
Engaging in vigorous exercise increases our adrenaline levels. However, it can also tire us out, so it is a double-edged sword of sorts.
A good rule of thumb to reap the rewards without suffering from insomnia is to end physical activity a good hour before heading to bed.
2. Creating a Sleep-Conducive Environment
You’ve probably heard a tidy house equals a tidy mind a thousand times, but a tidy mind is needed to get the rest you need. A disorganized sleep environment can keep your mind whirling with a to do list.
The temperature of the room plays a huge role too. Ideally it should be somewhere around the 60-67 degrees Fahrenheit, so consider your thermostat levels, sleep attire, and blankets.
Some people have found weighted blankets to be a real benefit in getting to sleep, especially those who are anxious, which brings us nicely on to our next culprit…
3. Too Stressed For Rest
Anxiety and stress have too much of an impact on our sleep. Our worries can wake us in the night.
When thoughts race inside of heads it can be tricky to clear your mind and relax enough to induce sleep.
With so many worries in the modern world we can all fall victim to a sleepless night. Whether it is your physical safety you are concerned with or work-related troubles, bills and financial instability or virtual insecurity.
Addressing each issue head on is key to getting a better night’s sleep. Cognitive Behavioral Therapy has been shown to directly improve insomnia, and relaxation techniques such as meditation and deep breathing can help.
Physical solutions such as home security systems and ring cameras can help, and cyber security practices such as strong passwords, 2FA, antivirus software, and using a VPN service can also reduce concerns.
4. Hidden Caffeine and Sugar
Although our bodies all process it differently, the general consensus is that caffeine and sugar will keep you awake.
Both cause spikes and crashes in our blood sugar levels, so it might seem obvious, but these stimulants must be limited if sleep is on the agenda.
However, you might be actively limited and unaware when it sneaks its way in
Unfortunately, lots of products on the market contain caffeine and sugar without being super transparent, so always check your labels vigilantly.
5. Unplanned Naps
Apparently, 7% of us are napping daily which is unsurprising as our energy levels naturally dip in the early afternoon.
However, dozing off, even for a short while, can totally throw off your night-time schedule.
To help counter the unintentional nap try seeking light activities to keep you alert without too much exertion for that time period and don’t laze around too much!
6. Excess Time in Bed
Creating a link between your bed and sleep is a really important cognitive step. If you use your bed to watch T.V or read etc then you become accustomed to being wake in it.
Reserve it for rest, and you will be more likely to program yourself to fall asleep there.
7. Alcohol-Induced Insomnia
Although some of us swear that a glass of wine before bed helps to send us off, alcohol disrupts sleep cycles. It can also cause you to need the bathroom throughout the night as well.
It is recommended to limit your drinking to at least 3 hours before bedtime.
8. Medication Considerations
Certain medications disrupt sleep. Necessary medications might work better for you taken at a different time of day if they are throwing your patterns out of whack, so be sure to discuss it with your doctor.
Some Final Sleepy Thoughts
A good night’s sleep boils down to a mixture of factors, some of which are unexpected.
The good news is that by creating a sleep environment and managing your stress levels and avoiding overstimulation you can boost your chances of getting the sleep you deserve and preventing insomnia from taking hold.