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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.

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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.

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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.

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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).

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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

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Dan Scalco

Director of Marketing

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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