Under the Hood

Sleep Interruptions: 7 Things That May Be Disrupting Your Slumber

One of the first things people think about after work is sleep. Getting into your bed is the goal after a long day at work or doing your responsibilities at home. 

But some people struggle to get a full rest at night even they felt tired during the day. Lack of sleep has long been linked to numerous health problems.

It negatively affects mental and physical health. People who are frequently not getting enough sleep at night are more likely to become overweight or obese, have weaker immune system, experience mood problems and develop cardiovascular disease.

There are some factors that are unknowingly making it difficult for you to be able to sleep or stay asleep long enough. This article explores some of the most common reasons that people stay awake longer or experience disrupted sleep at night. 

Coffee

Many people like drinking coffee after dinner. However, caffeine acts as a stimulant and could cause restlessness, stomach cramps, frequent urination and an elevated heart rate, which affect sleep, according to Michael Breus, a clinical psychologist and a fellow of the American Academy of Sleep Medicine. 

Alcohol 

Some people believe that drinking a glass of wine or beer at night could help them fall asleep faster. But alcohol has been associated with disrupted sleep than longer hours dreaming. 

“But drinking, especially the closer you get to sleep, will actually do you more harm than good,” Breus stated in an article posted on Psychology Today. “I’ve talked about alcohol’s negative effect on sleep at length in the past. While it may help you fall asleep quickly, during the second half of the night, your sleep becomes more disrupted.”

Screen Time

Using phones or tablets before bed disrupts sleep. The light from the screen makes the brain think that there is still daylight, which then delays sleep. 

Body Temperature

The temperature of your body before and during sleep plays an important role at night. Breus said that being too warm at night makes it difficult to complete rapid eye movement (REM) sleep. 

“Our body operates a process called thermoregulation on a 24-hour circadian cycle that allows it to adjust our core temperature,” he noted. “A lower body temperature at night helps you fall asleep quicker and stay asleep longer.”

Physical Activity

You should exercise based on your body clock. Some people struggle to sleep when they workout an hour before bedtime. Consider having a few hours of rest between exercise and sleep.

Eating Fat and More Calories

Reduce your consumption of fat and calories during dinner. They have been linked to problems with completing REM sleep in both men and women. 

Concerns 

If you are eating the right food, avoiding alcohol and being relax before bedtime but you still find it difficult to get a good night’s sleep, something in your mind may be the reason. 

Breus said thinking about a report at work for the next day, a recent fight with someone close to you or a frustration, among other problems, “can significantly affect our sleep.” Try to clear your mind before bedtime by reading a book or listening to music. 

girl sleep Sleep deprivation has been linked to health problems, including obesity, diabetes, high blood pressure and heart disease. Pixabay

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