How to Manage these 7 common Sleep Disruptors

We all know the importance of a good night’s sleep, but getting a solid, restorative sleep isn’t always easy. From old mattresses to noisy neighbours, our sleep is disturbed more often than we realise.

Avoid these seven common sleep disruptors for a better tomorrow.

1. Random Sleep Schedules

Humans are creatures of habit, which means that going to bed and waking up at the same time every day is important to our health.

Research shows that those who go to sleep and wake up at a regular time are more likely to report a good night’s sleep.

If you have difficulty sleeping, try creating a bedtime routine that gets you in the mood for slumber. This could be anything from a warm shower or bath to a cosy reading session with your favourite new book.

If you do shift work and your sleeping schedule is varied from days to nights, create solid wake up and wind down routines to cue your body and get into a rhythm as best you can. Having these routines can help you make the transition more smoothly. 

2. Bright Lights

Artificial lights can disrupt the body’s circadian rhythm by suppressing the secretion of melatonin, the hormone responsible for making us tired.

Try these tips to keep your rhythm in check:

• Turn down any bright lights 2 - 3 hours before bedtime, put on softer lighting or dim your lighting. This cues your body that it's nearing time to sleep. 
• Turn off all electronics 30-60 minutes before you go to bed so you're not staring into bright screens. 
• Wear blue-light blocking glasses if using devices in the evening.
• Place your devices in another room at bedtime. No tech in the bedroom!

3. Hot Bedrooms

We tend to sleep more soundly in colder temperatures. In fact, your bedroom should feel a bit chilly.

Our bodies are programmed to experience a slight dip in core temperature in the evening. Turning the thermostat down at night may help with temperature regulation and signal your body that it’s time for bed. A room with a higher temperature can disrupt that process.

According to the National Sleep Foundation, the ideal sleeping temperature is around 18-19 degrees Celsius. This may vary by a few degrees from person to person, but most recommendations suggest keeping the thermostat set between 16-20 degrees Celsius for the most comfortable sleep.

4. Irregular Daytime Napping

Lifestyle plays a major role in influencing restful sleep.

When your schedule and sleeping habits change drastically every day, your body has a hard time adjusting.

Adding some rules and rituals to your day can help you maintain some regularity and keep your sleep cycle running smoothly.

Anytime we fall asleep, we begin to move through a series of sleep stages. Sleeping for longer than 30 minutes gives the body enough time to enter deep (slow-wave) sleep. Waking up in the middle of deep sleep can leave you feeling groggy for up to an hour. 

Naps lasting 10 to 20 minutes are considered the ideal length. They are sometimes referred to as “power naps” because they provide recovery benefits without leaving the napper feeling sleepy afterwards.

Exceptions to this include essential naps when sick, which are often longer because our bodies require more sleep when dealing with an illness.

If you’re a healthy adult and wish to take a longer nap, don’t do it right before you need to be alert. Keep in mind that napping during the daytime could interfere with your nighttime sleep.

5. Caffine Intake

There are benefits to a little caffeine boost throughout the day, but overdoing it can be seriously detrimental to your sleep cycles.

Ideally, you want to have your last caffeinated beverage at least six hours before you intend to sleep. 

Instead of reaching for that late-afternoon cuppa, try these caffeine alternatives:

• Aromatherapy - scents and smells have a powerful effect on how we feel. Diffusing lemon, jasmine, rosemary, pine, and peppermint oils into the air can boost your energy level and promote concentration.
• Music - music has been scientifically proven to change energy and attitude. If you need an afternoon lift, load your playlist with upbeat tracks for a little pick-me-up.
• Movement - just 10 minutes of exercise is enough to get your blood pumping and increase oxygen flow to your brain and muscles. Walk up and down the stairs a few times, or go for a brisk walk around the neighbourhood. The fresh air will help too.
• Water - if you're feeling lethargic, you might be dehydrated. Have a glass of water when you start to feel sluggish. 

6. Sharing Blankets

Everyone has their own preferences when it comes to sleep.

For couples, this can be challenging, especially when it comes to bedding.

If you and your partner fight over the blankets, you can try sleeping like a Scandinavian and use two comforters instead of one. If one of you sleeps hot, try using breathable sheets for a cool sleep, all night long.

7. Stress

It’s easy to let stress get the best of us. If left unchecked, stress can lead to anxiety, increased blood pressure, lowered immune responses and muscle tension (especially at night time).

All of these diminish our health and can wreak havoc on our sleep.

Here are some ways to offset nighttime stress:

• Brain dump. Write down anything on your mind before bedtime to alleviate stress and calm the mind. Getting thoughts out of your head and onto paper can free up mental space and energy. You don't have to try and hold on to things in your working memory when you write them down. 
• Keep a journal. It will help you identify and alleviate any anxious thoughts. Journalling can be a powerful way to step back and observe what you're thinking and to process all that's going on. Writing also helps slow our thought process down. 
• Meditate. Try counting to three as you breathe in and to five as you breathe out. Elongating your exhales cues your body to calm down. Focus on your breathing and try to let go of any thoughts that enter your mind. Try calm breathing for several minutes.

Key Message

There are many things that can disrupt our sleep. These are some we have a good amount of control over. Other factors we may have some influence over but not total control over, like kids waking us up, pets, noisy neighbours, being on call, or your partner snoring... Knowing and preparing for some of these disruptors in advance, allows us to proactively protect our ability to get that valuable sleep and feel refreshed and restored.  Think about ways you can prevent them (or anything else you can identify) from disturbing your sleep.