Achieving a balanced sleep schedule is important for our overall well-being, yet, many of us struggle with common sleep issues such as insomnia, irregular sleep patterns, and the disruptive effects of stress and technology on our nightly rest.
Today’s blog aims to empower you with actionable tips to identify the disruptors of your sleep schedule and restore the rejuvenating rest your body craves. Whether you’re battling late-night screen time or the stress of everyday life, you can take meaningful steps toward healthier sleep patterns that enhance both your physical and mental health. Let’s dive in and reclaim the restorative sleep you deserve!
Identifying Disruptors of Your Sleep Schedule
Is your sleep schedule messed up? Don’t worry! We’ll start by identifying a few of the most common—and problematic—sleep disruptors.
Blue Light Exposure
Exposure to blue light at night can disrupt our body’s biological clock, known as the circadian rhythm. When that happens, we are likely to experience poor sleep quality. Disrupting the circadian rhythm could also be a contributing factor for cancer, diabetes, heart disease, and obesity. Electronics with screens and some types of energy-efficient lighting are examples of common sources of blue light.
Blue light can disrupt the production of melatonin, leading to sleep disturbances. Try these suggestions from Harvard Health to reduce blue light at night fix your body’s clock and improve sleep quality:
- Use dim, red light bulbs for night lights. Red light doesn’t negatively affect your circadian rhythm or suppress melatonin production.
- Turn off bright screens and/or use night mode two to three hours before bedtime.
- If you work or study at night, consider wearing blue-blocking glasses or using a blue light filter app to reduce exposure to blue light.
- Spend time outdoors during the day to make it easier to sleep at night. Sunlight can also improve mood and alertness.
Caffeine Consumption
Research from The American Academy of Sleep Medicine indicates that consuming caffeine too late in the day can impair sleep quality and duration. The study measured the effects of caffeine consumption zero, three, and six hours before the participant’s usual bedtime, and the results showed that consuming caffeine as much as six hours before bed can cause sleep disruptions.
Stress and Mental Health
Stress and anxiety can disrupt sleep by impacting:
- Sleep Latency: The amount of time it takes to fall asleep.
- Sleep Quality: Rejuvenating sleep that is uninterrupted and refreshing.
- Sleep Duration: Sleeping for the recommended number of hours (7-9 hours for adults).
Whether we have a hard time falling asleep, struggle to stay asleep, or don’t get an adequate amount of sleep, short-term sleep disruptions can lead to problems with learning and memory. Long-term sleep disruptions can lead to chronic sleep deprivation, which:
- Negatively impacts endocrine function, the hormones that regulate how the body uses and stores energy.
- Decreases metabolism, which provides the energy required for essential bodily functions like breathing, circulation, and digestion.
The signs of sleep deprivation due to stress can present physically, psychologically, and behaviorally. If you have any of the following symptoms, consider speaking to your healthcare provider:
- Physical Symptoms: Aches and pains; chest pain, racing heart; exhaustion and trouble sleeping; headaches, dizziness, and shaking; high blood pressure (hypertension); muscle tension and jaw clenching; stomach and digestive problems; trouble with intimacy; weakened immune system.
- Psychological Symptoms: Anxiety or irritability; Depression; Panic attacks; Sadness.
- Behavioral Symptoms: Alcohol use disorder; Gambling disorder; Compulsively sexual, Doomscrolling; Overeating/developing an eating disorder; Shopping; Smoking; Substance use disorder.
Environmental Conditions
Environmental factors, such as noise, temperature, and light, can significantly disrupt sleep and negatively impact our sleep quality. Research shows that loud sounds in the environment during sleep can cause you to wake up more at night, decrease sleep intensity, and increase the production of cortisol—the stress hormone.
Short-term exposure to environmental noise can reduce cognitive performance and induce tiredness, while long-term repeated sleep loss can lead to heart disease and increase the need for sleep-inducing medications.
As for light and temperature, try these suggestions for limiting the exposure in your bedroom:
- Sleep in a dark room and use curtains or blinds to block light from outside the home (or sunlight if you’re a day sleeper).
- Remove all electronics from the bedroom to minimize exposure to blue light.
- Adjust the thermostat to a comfortable temperature between 65 and 70°F.
Irregular Sleep Patterns
The Centers for Disease Control and Prevention emphasizes the importance of a consistent sleep schedule to prevent irregular patterns from disrupting our circadian rhythm. A good way to track problematic habits is to keep a journal. Daily journal entries can include:
- Time you go to bed.
- Number of times you wake up and for how long.
- Time you wake up in the morning.
- Any naps you take during the day and the length.
- Amount of exercise you get each day.
- Any alcohol or caffeinated beverages you consume.
- What medications you take and when.
After a week or so, look back at your daily journal entries and see if there are any inconsistencies that you can correct on your own. If you can’t find a pattern or you’re not sure how to cope with an irregular schedule, consider contacting your healthcare professional or a sleep specialist.
Health Conditions
Proper diagnosis and management of health conditions are essential for good sleep. Here are a few of the conditions that commonly cause sleep disruptions:
- Breathing Problems
- Cardiovascular Disease
- Diabetes
- Heartburn
- Kidney Disease
- Musculoskeletal Disorders
- Neurological Disorders
- Thyroid Disease
Some prescription and over-the-counter medications used to treat health conditions, such as diuretics, antihistamines, selective serotonin reuptake inhibitors (SSRIs), and medicines that contain alcohol or caffeine, can impair sleep quality and quantity. Work with your healthcare provider to find medications that don’t impede your ability to get a restful night’s sleep.
Creating a Sleep-Friendly Environment
Improving your sleep environment is a fun and effective way to reset your sleep schedule. Use the tips mentioned above and the following ideas to create a calming space that promotes rejuvenating sleep.
Optimize the Bedroom for Better Sleep
Whether you’re starting with a blank slate or need to declutter, there are numerous ways to transform your bedroom into a calming oasis. Consider adjusting the temperature to a more comfortable level, using blackout curtains to block out light, investing in a comfortable mattress and pillows, and choosing a soothing color palette for your bedding and decor. These simple adjustments can make a huge difference in creating a sleep-friendly environment.
Visit the BSC blog, “7 Easy Tips to Create a Bedroom Perfect for Restful Sleep,” for more ideas!
Establish a Consistent Sleep Routine
Going to bed and waking up at the same time form the basis of a good sleep routine. It’s easy to incorporate a few calming activities to make winding down for the day and getting ready for bed more enjoyable. Consider non-stimulating activities, such as:
- Deep breathing exercises
- Gentle stretching or yoga
- Guided meditation
- Journaling
- Listening to relaxing music
- Preparing for the next day
- Puzzles or games
- Reading
- Taking a soothing bath
Consider Natural Sleep Aids
If you’ve been unsuccessful with prescription or over-the-counter sleep aids and are looking for other options, natural sleep aids can be a safe and effective way to get better rest.
Herbs
People have used herbal remedies for centuries as a means to strengthen the body and treat various diseases. A few are scientifically proven to help with sleep, such as Ashwagandha, chamomile, and lavender. Herbs are available in multiple forms, including fresh, dried, as teas, and as supplements.
Check with your healthcare provider before using herbs or supplements to make sure they’re safe for you.
Aromatherapy
Using oils to promote relaxation is known as aromatherapy, and chamomile, lavender, and sandalwood are good oils for sleep. Use a few drops in a diffuser or a carrier oil such as olive oil, and apply it to your neck, wrists, or temples at bedtime.
Mindfulness
Some people who suffer from insomnia benefit from mindfulness, which can reduce stress and anxiety that interferes with good sleep. Mindfulness is a practice that helps you become present and aware of your thoughts, feelings, and surroundings without judgment through activities such as:
- Mindful Breathing
- Meditation
- Mindful Journaling
- Progressive Muscle Relaxation (PMR)
- Guided Imagery
Adjust Your Lifestyle for Better Sleep
It’s well-known that exercise and diet play a vital role in our overall health and well-being. So does sleep! However, it’s important to time exercise and food intake appropriately to avoid disrupting your sleep schedule.
The BSC sleep experts recommend at least 30 minutes of exercise every day. Be sure to avoid a challenging, exhausting workout routine at least two to three hours before getting ready for bed.
Numerous types of foods and beverages impact your sleep quality, making it essential to choose certain foods and avoid others. As mentioned, caffeine is detrimental to sleep; alcohol, high-fat foods, sweets, and heavy or spicy foods can be as well. Boost your essential vitamin and mineral intake by adding these to your diet:
- Melatonin-rich Foods: Sunflower seeds, alfalfa sprouts, almonds, eggs, goji berries, tart cherries
- Magnesium-rich Foods: Leafy greens and brassicas; Seeds, nuts, and legumes; Milk, yogurt, and some other milk products; Whole grain cereals, oatmeal, and bran flakes; Bananas
- Complex Carbohydrates: Whole grain toast, oatmeal, quinoa
- Omega-3 Fatty Acids: Salmon, mackerel, tuna, herring, sardines; Flaxseed, chia seeds, walnuts; Plant oils like olive and coconut
Achieving a balanced sleep schedule is a crucial component of maintaining good physical and mental health. By recognizing and mitigating the factors that disrupt your sleep—whether it’s excessive screen time, caffeine, stress, or environmental disturbances—you can pave the way for a more restful night.
Implementing the tips outlined in this blog can help you reclaim the restorative sleep you need to thrive. Remember, prioritizing sleep is an investment in your overall well-being, enhancing your mood, cognitive function, and resilience to everyday challenges. Rest well, and awaken to a brighter tomorrow!
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