Advertising
Advertising

6 Surprising Factors that Might Be Ruining Your Sleep

6 Surprising Factors that Might Be Ruining Your Sleep

If you suffer from poor sleep quality, you’ve probably tried all the classic advice: Go to bed at the same time every night and wake up at the same time every morning. Avoid large meals before bed. Implement a regular bedtime routine that helps you relax. Reduce stress in your daily life.

But sometimes, the classic advice doesn’t cut it. And poor sleep quality, when left unresolved, can wreak havoc on your life. Chronic low-quality sleep can impact virtually every area of your life, from your mood, memory, and decision-making abilities to your physical health.

If you’ve tried all the classic better-sleep strategies but you’re still feeling tired every day, then your sleep deprivation might stem from a more unusual source. Here are six surprising factors that might be ruining your sleep.

Advertising

1. Sleeping pills.

This seems counterintuitive. Don’t people take sleeping pills to help their sleep? Yes, of course. The problem isn’t taking sleeping pills every once in a while. Instead, troubles arise when you over-rely on sleeping pills.

Using sleeping pills for more than a few weeks at a time can cause your body to become dependent on them. That means your sleep quality is going to suffer as soon as you go off the pills. Even though it might be tempting to pop a pill for a quick fix every night, you’re better off finding more sustainable solutions for quality sleep.

2. Washing your face before bed.

Many people wash their face each night as part of their bedtime routine. This may be good for your complexion, but it can also inhibit your ability to fall asleep. That’s because getting splashed in the face with cold water shocks the body into alertness. This has an energizing effect—and that’s the opposite of what you want when you’re trying to wind down. As an alternative, consider using warm water to wash your face at night.

Advertising

If you really can’t give up the cold water, then consider going all out. There’s some evidence that holding your face in a bowl of ice water for 30 seconds can trigger the Mammalian Dive Reflex, which lowers blood pressure and heart rate and can facilitate sleepiness. The difference here is the duration your face is exposed to cold: A splash will wake you up, while (relatively) long exposure will slow down your bodily systems.

3. Peppermint toothpaste.

Note: I am not advising you to stop brushing your teeth at night. But do consider using a flavor other than peppermint. The scent of peppermint has been shown to have an energizing effect that reduces sleepiness, boosts alertness, increase physical energy, and charges up the central nervous system. None of those things are conducive to falling asleep.

4. Charging your phone.

You probably know to avoid screens (whether phone, tablet, computer, or TV) in the hour leading up to bed. That’s because blue light (the kind emitted by electronics) stimulates wakefulness and messes with circadian rhythms.

Advertising

What you might not realize is that even a tiny amount of light can disrupt your sleep. That includes the light on your phone, tablet, or computer that turns on when the device is being charged. To avoid this sleep disruption, charge your devices during the day or charge them outside the bedroom if you need to recharge at night.

5. Your sleeping surface.

It won’t surprise anyone that sleeping on a mattress is going to be more conducive to sleep than, say, sleeping in a car or on the recliner in your living room. So, start by sleeping on an actual bed every night. But don’t stop there. It’s important to know that not all mattresses are created equal.

Study after study has found that uncomfortable mattresses can inhibit sleep quality and cause chronic joint pain. In a negative feedback loop, that joint pain can further degrade sleep quality (it’s hard to doze off when you’re in pain).

Advertising

For these reasons, it’s critical to invest in finding the right mattress for you. There is no “one best” mattress out there; it’s all about what feels best for your body. The benefits of sleeping on a comfortable mattress include joint pain relief, a healthier spine, improved circulation, and better sleep quality overall.

6. Fifi or Fido.

If your pets sleep in the bed with you, they might be ruining your chances at a good night’s sleep. Studies have found sleeping with a pet can cause sleep disruptions throughout the night and reduce sleep quality overall.

It’s not a guarantee that your pet is wreaking havoc on your sleep—some people find sleeping with an animal can provide a sense of comfort that facilitates sound sleep. But if you’re suffering from poor sleep, it’s worth experimenting with whether you sleep better when Fifi or Fido stays on the floor.

Chronic sleep deprivation is no joke. It can mess with every aspect of your health and decrease your quality of life. So, it’s worth pursuing the issue until you’ve identified the true source of your poor sleep quality—even if it stems from an unusual cause.

Featured photo credit: Pexels via pexels.com

More by this author

Dan Scalco

Director of Marketing

6 Surprising Factors that Might Be Ruining Your Sleep 7 of the Best Diet Hacks You’ve Never Heard Of Seven Ways to Ease the Stresses of Solo Travel How to Experience the Best of NYC for Under $100 5 Reasons People With Crazy Minds Are More Likely To Succeed

Trending in Health

1 Good Sleep Habits You Need (And Bad Ones to Avoid) for Energy 2 How to Eat Your Way to a Great Physique With Chocolate 3 The Importance of Sleep Cycles (and Tips to Improve Yours) 4 7 Signs of a Thyroid Problem That You Should Not Ignore 5 Signs You Might Lack Iron (And 9 Iron-Rich Foods for Your Diet)

Read Next

Advertising
Advertising
Advertising

Last Updated on January 25, 2021

What Should I Do Today? 30 New Things To Do Today

What Should I Do Today? 30 New Things To Do Today

It’s always fun to do something new, but often we fall into the trap of spending our weekends the same way.

If you’re stuck in the same old routine, it might be time to try something new.

Advertising

Advertising

What should I do today? No ideas?

Everything listed here is something you can easily do no matter where you live, and even on a tight budget! Try out one of these 30 new things today, you’ll be happy you did.

Advertising

Try Out These 30 New Things To Do Today

  1. Visit a suburb in your city that you’ve never been to before, or somewhere you haven’t explored much.
  2. Learn ten phrases in a new language–what about Japanese, Italian or Portuguese?
  3. Listen to a genre of music you haven’t tried before–perhaps Jazz, Punk or Blues?
  4. Have a picnic in your local park complete with a packed lunch and your animal friends.
  5. Start a daily journal to write your thoughts in.
  6. Try a new cuisine–what about French, Lebanese or Korean?
  7. Visit your local library and borrow some books for the weekend.
  8. Plant some flowers in your garden. If you don’t have one, try an indoor potted plant.
  9. Visit a local museum or art gallery and view their latest exhibition.
  10. Learn a new skill–what about sewing, gardening or cooking? You’ll be surprised what you can learn in an afternoon.
  11. Say hello to a neighbor you don’t usually talk to.
  12. Make a card for a friend and send it to them with a handwritten note.
  13. Learn how to cook a new dish for dinner. We all get tired of eating the same thing, why not try making something new?
  14. Re-read an old favorite book. Don’t leave it gathering dust on your book shelf; get it out and read it all over again.
  15. Research the culture of a different country online–what about India, Guatemala or Sweden?
  16. Go for a walk or bicycle ride around your neighborhood.
  17. Watch a classic film like Casablanca, The Godfather or The Wizard of Oz.
  18. Make a photo album of a recent holiday you took. Don’t let your memories get lost on your computer hard drive; make a special keepsake album of your trip.
  19. Visit your local farmers markets and pick out some fresh produce. Farmers markets are full of delicious fresh fruit, veggies and more. Find your local market and take a visit.
  20. Plan a day trip to somewhere outside your city–it might be the seaside, mountains or another city!
  21. Check out what community events are running in your area and attend one.
  22. Make a birthday present for a friend. Handmade gifts are personal and much more special than anything you could buy from a store.
  23. Attend a play at your local theater. Support your local theater and have a fun night out at the same time.
  24. Volunteer with your local nature conservation society to plant some trees. Conservation societies are always looking for helping hands; do your bit and plant some trees.
  25. Be a tourist in your own city and visit all the popular tourist sites you’ve likely never been to (don’t forget your camera!)
  26. Call a friend you haven’t spoken to recently and have a good long chat.
  27. Put on your favorite song and dance your heart out. You might be surprised at how much fun you have!
  28. Invite some friends over for a BBQ. There’s nothing better than an afternoon spent with good friends and good food.
  29. Try out a new form of exercise like Pilates, tennis or swimming.
  30. Organize a clothing swap with your friends. You’ll have a great time, and save some cash and the environment all at the same time!

Now that you’ve read my list of 30 new things to try today, my question for you is, “what new things will you try today?”

Featured photo credit: Unsplash via unsplash.com

Advertising

Read Next