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 How to Get the Best Deep Sleep (And Why It’s Important) 2 How to Practice Meditation for Anxiety and Stress Relief 3 7 Morning Rituals to Empower Your Day And Change Your Life 4 10 Emotional Regulation Skills for a Healthier Mind 5 7 Digestive Supplements for Enhanced Digestion

Read Next

Advertising
Advertising
Advertising

Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

Advertising

  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

Advertising

Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

Advertising

As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

Advertising

9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

Read Next