Unobvious Habits That Make You Sleep Worse
Achieving quality sleep is essential for overall health, yet certain subtle habits may be undermining your rest without you realizing it. Let's explore six such habits, supported by research, and practical tips to address them.
1. Sleeping in a Too-Warm Room
Maintaining an optimal sleep environment is crucial, and room temperature plays a significant role. Studies indicate that exposure to heat can increase wakefulness and decrease both rapid eye movement (REM) sleep and slow-wave sleep, disrupting overall sleep quality.
Research: Journal of Physiological Anthropology
How to fix it:
Set your bedroom thermostat to a cooler setting, ideally between 60-67°F (15-19°C).
Use breathable bedding materials like cotton or linen to help regulate body temperature.
2. Wearing Tight or Restrictive Clothing
The choice of sleepwear can impact sleep quality. Tight-fitting clothing may restrict movement and hinder thermoregulation during sleep. Research suggests that wearing loose, breathable fabrics can promote better sleep by facilitating natural body temperature regulation.
Research: Dove Press
How to fix it:
Opt for loose-fitting sleepwear made from natural fibers like cotton or bamboo.
Ensure your sleepwear allows for free movement and adequate ventilation.
3. Drinking Too Much Water Before Bed
Hydration is vital, but excessive fluid intake before bedtime can lead to nocturia—frequent urination during the night—which disrupts sleep. A study highlights that limiting fluid intake in the evening can reduce nighttime awakenings.
Research: Sleep Foundation
How to fix it:
Distribute your water intake evenly throughout the day, reducing consumption in the hours leading up to bedtime.
Use the bathroom before going to bed to minimize the likelihood of nocturnal awakenings.
4. Consuming Caffeinated Beverages in the Afternoon
Caffeine is a known stimulant that can interfere with sleep if consumed too close to bedtime. Research indicates that caffeine intake even six hours before bedtime can significantly disrupt sleep quality.
Research: AASM
How to fix it:
Avoid consuming caffeinated beverages, including black or green tea, at least six hours before bedtime.
Opt for caffeine-free herbal teas in the afternoon and evening.
5. Using Alcohol as a Sleep Aid
While alcohol may initially promote sleep onset due to its sedative effects, it can disrupt sleep architecture, leading to fragmented sleep and reduced REM sleep. A community-based study found that alcohol consumption is associated with poorer sleep quality.
Cambridge University Press & Assessment
How to fix it:
Limit alcohol intake, especially in the hours leading up to bedtime.
Develop a relaxing pre-sleep routine that doesn't involve alcohol, such as reading or taking a warm bath.
6. Exposure to Artificial Light Before Bed
Exposure to artificial light, particularly blue light from electronic devices, before bedtime can suppress melatonin production, delaying sleep onset and reducing sleep quality. Studies have shown that room light exposure before sleep can shorten melatonin duration by about 90 minutes.
Research: Oxford Academic
How to fix it:
Dim household lights and limit screen time in the hour leading up to bedtime.
Consider using blue light filters on electronic devices or wearing blue light-blocking glasses in the evening.
7. Eating Heavy or Spicy Meals Before Bed
Late-night meals, especially heavy or spicy foods, can cause discomfort, indigestion, or acid reflux, all of which can interfere with sleep. Studies highlight a strong connection between late meals and poor sleep quality.
Research source
How to fix it:
Eat dinner at least 2-3 hours before bedtime.
Opt for light, easy-to-digest snacks like bananas or yogurt if you feel hungry before bed.
8. Exercising Too Close to Bedtime
While regular exercise promotes better sleep, intense workouts within a few hours of bedtime can elevate your heart rate and body temperature, making it harder to fall asleep. Research supports the idea that timing matters when it comes to exercise and sleep.
Research source
How to fix it:
Aim to complete vigorous workouts at least 3 hours before bedtime.
Opt for light stretching or yoga if you want to unwind before bed.
9. Napping Too Late in the Day
Afternoon naps can be restorative, but long or late naps may reduce your sleep drive, making it harder to fall asleep at night. Studies show that naps taken after 3 PM can disrupt nighttime sleep patterns.
Research source
How to fix it:
Keep naps to 20-30 minutes and take them earlier in the day.
10. Inconsistent Sleep Schedule
Irregular sleep patterns confuse your internal body clock, or circadian rhythm, leading to poor sleep quality. Consistency is key to regulating your body’s natural sleep-wake cycle.
Research source
How to fix it:
Go to bed and wake up at the same time every day, even on weekends.
Create a relaxing bedtime routine to signal your body it’s time to wind down.
By becoming aware of these subtle habits and making conscious adjustments, you can enhance your sleep quality and overall well-being. Remember, small changes can lead to significant improvements in your sleep health.