Common Sleep Disruptors and How to Avoid

Everyone has started complicating the simplest pleasures of life. We all want to take more pictures when we go anywhere, but we don’t look at them that often.

Similarly, we spend money and time on getting things that promise to calm the body or promote better sleep, whereas we do not do the simple things that make sleep better for free!

A good night’s sleep should feel simple, as all it requires is for us to close our eyes, breathe deeply, and drift away into rest. We have so many distractions, and we often indulge in late-night activities that do not allow us to feel rested, so we can fall asleep.

Sleep is not just about the number of hours you spend in bed. It’s about quality, rhythm, and consistency. We will discuss the various disruptors of sleep and how you can remove them to ensure better sleep.

Too Much Screen Time Before Bed

Smartphones, laptops, televisions, and tablets are part of our daily lives, but we must learn to know when to put them away. All screens emit blue light, which can stimulate the brain and push back sleep to an uncomfortable hour.

Moreover, blue light reduces melatonin secretion, and this hormone brings sleep, so if you have lower melatonin, the brain remains alert, even when your body feels tired. You can avoid lower melatonin by putting away all screen devices at least one hour before bed. Moreover, you can try to have a rule which does not allow any blue light in the bedroom.

A lot of people have started moving the television out of their bedrooms, and they keep their phones and tablets away from the nightstand. Even small changes can help your brain shift into sleep mode naturally.

Irregular Sleep Schedule

Our body works on rhythm, and if there is any disruption, we feel an uncomfortable change. For example, if you travel far, the time zone and the sunlight hours are different, and therefore, many people lose sleep or their sleep cycle does not coincide with the hours of the new location.

The body thrives on rhythm. Similarly, if bedtime is different for you every other day, the circadian rhythm will get so disrupted that your sleep hours will suffer, and you will begin to feel brain fog and loss of focus.

You can avoid irregular sleep by getting into bed at a fixed time every night. You can limit naps during the day to ensure that when it is time to sleep at night, you are not only prepared but your body demands it.

Another effective tip is to expose yourself to morning sunlight to reset the body clock naturally. Every individual should keep a consistent routine and even keep the same pillow, same lighting, same wind-down habits. Consistency signals safety and helps the brain prepare for rest.

Stress, Overthinking, and Anxiety

Racing thoughts are one of the most common reasons people struggle to fall asleep. Stress activates the sympathetic nervous system, also known as the fight-or-flight system, which raises heart rate and keeps the body alert. When this system stays active at night, sleep becomes difficult and restless.

You can avoid this by including small exercises, such as deep breathing, before bed. Many people find it therapeutic to meditate before bed.

You can try writing down tomorrow’s tasks on paper to clear mental clutter in case you have a pattern for overthinking. Keep a gentle nighttime ritual that tells the brain to slow down.

If you are more comfortable with an activity other than the ones mentioned here, you will feel relaxed and will be able to sleep better. Lastly, try and limit work issue discussions or messaging and corresponding with the workplace because that can cause added stress, and of course, exposes you to blue light.

Late-Night Eating or Heavy Meals

One of the biggest issues with our routines is the use or rather abuse of food! We eat at the wrong times and select unhealthy food options.

This can disrupt the body’s sleep cycle. If you have a habit of ordering in late at night and enjoying it while watching television, you should know that digesting a large meal requires energy, and the body cannot fully relax while working hard on digestion. Do not eat food close to bedtime.

Your last meal should be at least three hours before bedtime. Keep your dinner light and choose items like soups, lean proteins, and steamed vegetables. Moreover, avoid heavy spices, fried foods, or excess sugar late at night as all these things can keep you awake or cause discomfort when you lie down.

Caffeine Too Late in the Day

Caffeine close to bedtime is as bad as a heavy meal. This stimulant blocks adenosine, a brain chemical that makes you feel sleepy. Even if you have a weak coffee, with lots of milk or cream, you are overloading your digestive system and causing your brain to stay awake. You should not consume coffee after 3 p.m.

Watch out for hidden sources of caffeine, as some cold beverages also contain a high amount of caffeine. Try teas that are known to calm the nerves, such as chamomile tea or valerian root.

Alcohol Before Bed

Many believe that alcohol helps them fall asleep faster, and it often does. But it disrupts REM sleep, the stage responsible for memory, emotional processing, and dreaming. It also causes frequent wake-ups, dehydration, and fragmented sleep cycles.

You can avoid lack of sleep by limiting alcohol and avoiding it for at least three hours before bed. Drink water between alcoholic beverages or consider alcohol-free evenings during busy or stressful weeks. You will see a big difference if you stop consuming alcohol after dark.

Other Ways to Avoid Late Sleep

People do not realize that small habits and minor activities can make a big difference in their sleep health. Try and reduce the clutter in your room to avoid brain stimulation. If the room contains minimal objects, your mind will not indulge in any of them, and you will feel more ‘vacant’ and ready to sleep.

Moreover, if you do not exercise or if you have a sedentary lifestyle, you will not feel tired enough, and your brain will remain alert. This alertness hinders sleep, so get up and walk or jog so that your body and mind get tired. Try and keep your room noise-free. Even if you don’t fully wake up, sudden noise can interrupt deep sleep and reduce sleep quality.

For light sleepers, this is often a sleep disruptor, but you can avoid it by adding soft background sounds. You can also use earplugs if you share a room or live in noisy surroundings. Sound affects sleep more than many realize. Sometimes, silence is healing, and sometimes, gentle sound is calming.

Last words

Sleep is a crucial part of health, and there are so many small things around us that disrupt the sleep cycle. We have shared the various kinds of disruptors that you may not be noticing, and we have also discussed ways to avoid them. Try and implement the best practices before bed to ensure you sleep well and, in turn, become a more active and happy individual.