Do you have trouble falling asleep at night, or find yourself waking up frequently throughout the night? You’re in good company. Up to one-third of adults experience insomnia symptoms at any given time. It is particularly common in older adults, with prevalence rates ranging from 10% to 60% and up to 35% of people occasionally experience insomnia-like symptoms that place them at risk of feeling tired and even developing health issues related to lack of sleep.
Sleep is too important for physical and mental health to skimp on. Many people struggle with insomnia, but did you know that certain habits and behaviors can contribute to poor sleep quality? Let’s explore some of the things that you may be doing that are affecting your sleep quality, and what you can do to improve it.
Stopping by Starbucks on the Way Home from Work
If you’re sipping caffeinated beverages in the afternoon, it could affect your sleep. Caffeine is a stimulant that can affect your ability to fall asleep. It takes about six hours for your body to metabolize half of the caffeine consumed, so if you are drinking coffee, tea, or energy drinks late in the day, it can affect your sleep.
According to sleepfoundation.org, drinking coffee in the late afternoon or evening can reduce sleep time by as much as an hour. Research also shows caffeine can reduce the production of the sleep hormone melatonin. To improve sleep quality, stop consuming all caffeinated beverages within 6 hours of bedtime. For example, if you go to bed at 9:00 p.m., stop caffeine after 2:00 p.m.
Using Electronic Devices Before Bedtime
Are you spending the last hours of your day on your smartphone? It may be depriving you of much-needed sleep. The blue light emitted by electronic devices such as smartphones, tablets, and computers can suppress the production of melatonin, a hormone that regulates sleep. This can make it harder for you to fall asleep and can cause you to wake up more frequently during the night.
To improve sleep quality, avoid using electronic devices for at least an hour before bed, and consider using a blue light filter if you must use them. Studies link spending 1-2 hours on electronic devices before bedtime is linked with worse sleep quality.
Skipping Exercise
Studies show regular exercise improves sleep quality but exercising too close to bedtime can have the opposite effect. The adrenalin you release during exercise can make it harder for you to fall asleep, so it’s best to finish your workout at least three hours before bedtime.
Research is clear that morning workouts improve sleep quality. Plus, exercising outdoors in natural light in the morning helps set your internal biological clock for better quality sleep. Keep exercising but, if you toss and turn at night, consider shifting your exercise time to the morning.
Eating a Heavy Meal Close to Bedtime
It’s so tempting to indulge in a heavy, delicious meal right before bed, but it can be a real sleep killer. Eating a heavy meal close to bedtime can cause indigestion and acid reflux which makes it hard to fall asleep. To ensure a good night’s sleep, try to finish your last meal at least three hours before bedtime.
Avoiding heavy, spicy, or fatty foods is an especially good idea, as these types of foods can cause stomach upset, which makes it difficult to drift off. So, while that late-night snack can be tempting, try to give your body enough time to digest the food before hitting the hay. You’ll thank yourself in the morning!
Having an Irregular Sleep Schedule
Having a regular sleep schedule can do wonders for your body’s internal clock. It can help you fall asleep and wake up at the same time every day, making sure you get a good night’s sleep. To ensure you get the most out of your sleep, try to stick to the same bedtime and wake-up time every day, even on weekends. It may seem difficult to do at first, but once your body adjusts, you’ll be amazed at how much better you feel. Plus, there’s no better feeling than waking up feeling refreshed and energized, and ready to start your day off right!
Drinking Alcohol Before Bedtime
Alcohol may give you a sense of drowsiness, but it can disrupt your sleep quality. Drinking alcohol too close to bedtime can cause you to wake up more frequently throughout the night, and it can be difficult to fall back asleep. To make sure you get the best sleep possible, try to avoid alcohol for at least four hours before hitting the sheets. Alternatively, if you want to get the most restful sleep, you could even go alcohol-free. Your body will thank you for it!
Sleeping in a Bedroom That’s Too Warm
Research shows sleeping in a bedroom that is too warm can cause frequent nighttime awakenings and disrupt restorative rapid eye movement (REM) sleep. It can also make it difficult to fall asleep and lead to frequent waking. Aim for a bedroom temperature of around 65 degrees F. to maximize sleep quality. A good night’s sleep is essential to well-being and can make a world of difference to how you feel during the day – so don’t let a too-warm bedroom keep you from catching some much-needed zzz’s!
Not Dealing with Stress and Anxiety Before Turning In
Stress and anxiety can make it hard to fall asleep and can cause you to wake up more frequently during the night. To improve sleep quality, try to find ways to manage stress and anxiety, such as practicing yoga or meditation, or talking to a therapist. Also, write in a sleep journal before turning in to get thoughts that cause stress out of your head. It will also help you process the events of the day so you can finally drift off to sleep.
Not Ruling Out Medical Causes of Insomnia and Frequent Awakenings
Some medical problems can reduce sleep quality. One of the most common is sleep apnea, a common condition that can lead to recurrent awakenings, oxygen desaturations, daytime sleepiness, and fatigue. Some medications also make it harder to sleep. If you’re having problems falling asleep after making the changes discussed, check with your doctor and make sure an undiagnosed health problem isn’t interfering with your sleep.
Here’s To a Better Night’s Sleep
With a few simple lifestyle adjustments, you can improve your sleep and wake up feeling more refreshed and energized. If you’re having trouble falling or staying asleep, ask yourself whether any of the above applies to you.
References:
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- Insomnia | Office on Women’s Health. Womenshealth.gov. Published 2013. Accessed January 22, 2023. https://www.womenshealth.gov/a-z-topics/insomnia
- Insomnia: Symptoms, Causes, and Treatments | Sleep Foundation. Sleep Foundation. Published October 13, 2018. Accessed January 22, 2023. https://www.sleepfoundation.org/insomnia
- Paprocki J. Sleep and caffeine. Sleep Education. Published August 2013. Accessed January 22, 2023. https://sleepeducation.org/sleep-caffeine/#:~:text=Caffeine%20also%20can%20reduce%20the,be%20stronger%20in%20older%20adults.
- O’Callaghan F, Muurlink O, Reid N. Effects of caffeine on sleep quality and daytime functioning. Risk Manag Healthc Policy. 2018 Dec 7;11:263-271. doi: 10.2147/RMHP.S156404. PMID: 30573997; PMCID: PMC6292246.
- Pham HT, Chuang HL, Kuo CP, Yeh TP, Liao WC. Electronic Device Use before Bedtime and Sleep Quality among University Students. Healthcare (Basel). 2021 Aug 24;9(9):1091. doi: 10.3390/healthcare9091091. PMID: 34574865; PMCID: PMC8466496.
- Calderone J. What to Do When It’s Too Hot to Sleep. Consumer Reports. Published August 4, 2018. Accessed January 22, 2023. https://www.consumerreports.org/sleeping/what-to-do-when-its-too-hot-too-sleep-a1179303841/#:~:text=Some%20studies%20suggest%20that%20the,eye%20movement%20(REM)%20sleep.
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