5 Surprising Things That Can Disrupt Your Sleep

Most people think that only things like stress or loud noises can disrupt their sleep. However, other surprising factors can sabotage your sleep as well. If you’re looking to improve your sleep habits or nip your insomnia issues in the bud, here are five surprising things that could be affecting your sleep patterns and ways you can alter your habits or choices.

1. Old or Low-Quality Mattress

Your mattress may seem firm and supportive, but mattresses lose their support over time. This may leave you waking up with aches and pains, specifically in areas like your lower back and neck. In addition, if you have a low-quality mattress, it may not be made from breathable materials, leaving you waking up hot and sweaty. If your mattress is six to eight years old, it may be time to replace it. Check for sagging or damaged areas. Some old mattresses may start to make noises, especially if they have springs.

Consider replacing your full mattress or queen mattress with one that offers better support. Foam mattresses provide contoured comfort and can relieve pressure on your hips and back, while innerspring mattresses do a good job of supporting your body while you sleep. To wake up feeling refreshed, opt for an adjustable bed as well so that you can adjust it to your sleeping preferences.

2. Caffeine

Many people avoid coffee hours before bedtime, but other foods contain caffeine, too. If you have a sweet tooth and indulge in a bit of chocolate before sleeping, your sleep routine might suffer. Caffeine is a stimulant, and it keeps your brain alert and awake. It also increases the circulation of adrenaline and cortisol in your body, which helps give you a burst of energy. While this is perfect for a morning pick-me-upper, it can create havoc on your brain when it’s time to wind down and get some sleep.

Since caffeine has a half-life of about five to six hours, try to avoid drinking or eating caffeine in the afternoon. In other words, early afternoon should be your cut-off time. Besides keeping you awake, caffeine can also disrupt the quality of your sleep. Even if you fall asleep at your usual time, you may toss and turn throughout the night. Some foods and drinks that contain caffeine include chocolate, kola nut, green tea, black tea, Yerba mate drink, chocolate-flavored foods, and energy drinks.

3. Sleep Apnea

People who suffer from sleep apnea are often not aware that it disrupts their sleep. Sleep apnea is a disorder where you stop breathing when you’re asleep. Your brain gives you a jolt which forces you to wake up. However, this repetitive cycle of sleeping, not breathing, and waking prevents you from getting a restful sleep. This fragmented sleep will also leave you feeling tired and drained throughout the day.

There are varying levels of sleep apnea, from mild to severe. However, if sleep apnea goes untreated, it can result in high blood pressure, extreme daytime fatigue, and heart problems. If you suspect you have sleep apnea, it’s a good idea to see your healthcare provider to get an official diagnosis. You can also use a home testing kit that monitors your sleep levels while you sleep.

While there’s no cure for sleep apnea, there are ways to help treat the condition. One way is to use a ventilation device, such as an adaptive-servo ventilation (ASV) or a CPAP machine, that keeps your airways open while you sleep. Another option is to use an oral appliance that you wear in your mouth. This appliance pulls your jaw or tongue forward to ensure your airways stay open while you sleep.

4. Your Smartphone

Your small device may look harmless on your nightstand, but it can disrupt your sleep patterns. One of the main issues with smartphones (and tablets) is the blue light they emit. This blue light mimics daylight and fools your body into believing it’s daytime rather than nighttime. This light interferes with your body’s production of melatonin, the hormone in your body that regulates your sleep cycle.

To improve your sleep, try to put your phone away an hour before going to bed. This can help calm your mind and body down. You should also put your phone on the “Do Not Disturb” mode or turn it off completely so that it doesn’t become an unconscious distraction.

5. Too Little Time Outdoors

Many people are surprised to learn that spending too little time outdoors can disrupt their sleep cycle. Unfortunately, it’s true. The sun helps regulate your internal clock or your circadian rhythm. When you don’t get enough sunlight, your circadian rhythm starts to get out of sync, disrupting your sleep-wake cycle as natural light signals to your body that it’s daytime. On the other hand, if you’re indoors for most of the day, staring at a screen, your brain becomes confused as to what time of day it is. This can result in a restless night or even fits of insomnia.

Get a Good Night’s Sleep

To get a good night’s sleep, don’t just close your eyes and hope for the best. It’s important to create the right habits and environment. Pay attention to your sleep routine and your daily activities, and then make small changes that will give you a more restful sleep. You can also determine how much sleep you need by using a sleep calculator. This can give you an idea of when you should wake up, when you should go to sleep, and how many hours are ideal for your age and body type.