Sleep, it may be the most important thing you do each day, even though you’re not really doing anything. A good night’s sleep should never be underestimated. When your body sleeps it gets to work restoring your body’s energy, repairing tissue, and stimulating the brain to form pathways for learning. It’s vital to our survival, and our health. The CDC estimates 50-70 million adults in America suffer from sleep or wakefulness disorder. With that many people effected, it’s worth looking at the possible causes, as well as the implications of sleep deprivation. Just like other areas of your life, it might be time to change your habits to improve your health and ensure you get better sleep.
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Poor Sleep = Poor Health
Sleep can impact your overall health and wellness from memory to mood. If you’re getting inadequate sleep, you can see a negative impact as well. Poor sleep causes higher stress levels, trouble concentrating, irritability, and more mistakes. Research goes on to show that their can be serious consequences to sleep deprivation.
Lack of sleep disrupts every physiologic function in the body. -Dr. Eve Van Cauter, University of Chicago
That may sound extreme, but research has linked sleep deprivation to a weakened immune system, weight gain, diabetes, heart disease, hypertension, stroke, cancer, bone loss, and depression. Of course, as you’ve probably felt after a night of poor sleep, your brain doesn’t function as well either. Poor sleep impairs learning and hinders problem solving. Your judgement is also effected, even to the point that you believe you are functioning fine, even though you’re not.
If you’re looking to get better sleep, perhaps you should take a look at these five sleep sabotages you may be guilty of.
Too Much Caffeine
It makes perfect sense that a stimulant, such as caffeine, would effect sleep. Some people are more sensitive to caffeine than others. A study found that early risers, or “morning people” who drank caffeine throughout the day were more likely to wake up in the middle of the night. Caffeine can linger in the body for a while, so it’s best to avoid any caffeine after lunch time for uninterrupted sleep.
Your Bedroom
Is your bedroom really the ideal place for rest and relaxation? Even the smallest distraction can keep you awake at night. Make sure your bedroom is dark, clutter free, and quiet. This let’s your mind drift off into better sleep more easily. Avoid having anything work related in your room too. The bedroom should be a room completely devoted to rest. If you’ve got pets that share the bed or even your bedroom, they may be interrupting your slumber too. A majority of pet owners reported that their pets were disturbing their sleep. If you’re pet free, but sleep with a partner who keeps you up at night, make sure they read this list to better their own sleep as well. If snoring is an issue, there are many remedies to lessen nightly snoring. It may even be worth seeing a specialist to rule our dangerous conditions like sleep apnea.
Alcohol
An extra glass of wine may make you sleepy, but that doesn’t mean you’ll wake up rested. Alcohol consumption in the hours before bedtime set your body up for nighttime waking. An alcohol induced slumber skips dream sleep and once your body metabolizes the alcohol, sleep in fragmented. Along with trips to the bathroom, a night cap could ruin your night by increasing incidences of sleepwalking, talking in your sleep, and cause issues with memory. Plus, you’re likely to wake earlier due to dehydration and risk the effects of a hangover or headache.
Exercise Habits
There is no doubt that exercise is great for your health, and a tough workout can leave you feeling exhausted and ready to hit the sack. There is some evidence that late night workouts can keep you awake, perhaps due to the increase in adrenaline exercise can elicit as well as an elevated heart rate. A research study found that participants who had a vigorous workout before bed took 14 minutes longer to fall asleep. For better sleep, you may want to save the workout for earlier in the day.
Too Much Stimulation
In today’s modern world of constant connection, a gadget for everything, and more screen time than ever, our brains often wind up overstimulated. A sleep study found 53% of those who heavily used electronics reported insufficient sleep. Watching television, reading on your tablet, or even playing on your phone can mess with you sleep cycle. The light emitted from these devices fools your brain into thinking it’s day time. It’s recommended to stop using electronics 1-2 hours before bedtime so your brain can get a break from the bright light.
Tips for Better Sleep
Along with kicking the 5 no-nos above, you may want to try these tips for a more restful night. The product suggestions below are available to Mamavation readers for a 25% discount by shopping through Thrive Market.
Disclosure: Bookieboo LLC has an affiliate relationship with Thrive Market, a member based online shopping club that can save you 25%-50% off of retail on healthy foods and products. The products below contain affiliate links.
Have a Cup of Tea
Some people can’t go to bed without a cup of tea, perhaps because it can be a great way to relax before bed. Both chamomile and lavender can help with a better night’s sleep.
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Get Enough Magnesium
A magnesium deficiency can lead to insomnia and poor sleeping habits, among other things. Try a magnesium supplement and it can help regulate the melatonin that’s important for better sleep.
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Try a Natural Sleep Aid
If you’re still struggling for better sleep, these natural sleep aids can help you to relax before bedtime and wake up feeling rested.
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Are you guilty of any of these sleep sabotages? What changes are you going to implement?
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Good ideas. I am guilty of too much caffeine. I have to stop drinking it at least 5 hours before sleep or have trouble. I have found going for a walk after dinner help me relax better. My legs get restless if I don’t walk. It also helps to count bacwards from 600 by 4’s. 600,596,592 and so on. If you find you are always thinking as soon as you lay down, this helps keep your mind focused until you fall asleep.
I’m definitely guilty of having too much caffeine! It’s just so hard to kick the habit.
Guilty! Haha! My gadgets are the number one reason why I always stay up late. Thanks for the info. Will surely keep these in mind. 🙂
What a great post. I deal with insomnia and restless leg some times. Its hard because there never seems to be a rhyme or reason to it but I do all of the things you have listed above and than some.
It has gotten better though as I take supplements and watch what I am eating at night.
Great post. I’m guilty of doing all of the above at some point or other. I’m really trying to work towards one coffee every morning x
Please check the correct grammatical usage of “affect” and “effect”…….especially in this article for Mamavation on the 5 things that keep you from better sleep…..