Surprising Things That Mess with Your Sleep

It’s normal to have a poor night’s sleep here and there. However, running on fumes day after day can jeopardize your physical and mental health.

According to the Centers for Disease Control and Prevention, approximately 1 in 3 American adults reports falling short on sleep daily. Studies also show that almost 40% of them fall asleep during the day without intending to at least once each month.

Whether you struggle with short- or long-term sleep issues, Northwest Pulmonary and Sleep Medicine can help. Our team offers comprehensive sleep medicine services in Algonquin, Illinois. 

If you aren’t getting the z’s you need, here are a few causes that could surprise you — and how we can help.

1. An inconsistent sleep schedule

Having a set bedtime as a kid may have felt like a drag, but it’s crucial to getting good sleep. 

The body has a natural clock (circadian rhythm) to keep your body’s sleep-wake cycle humming. Going to bed and getting up at inconsistent times can make it difficult for this “clock” to know when to make you feel tired and sleepy.

Fortunately, you can reset your system. Establish a sleep schedule with the goal of 7-9 hours of sleep each night. Then, stick to it — even on weekends. Once your circadian rhythm gets back on track, your sleep improves in no time.

2. Your exercise habits

Think a vigorous workout before bedtime is a surefire way to get some z’s? Think again.

It’s certainly good for your health to get 30 minutes of exercise each day. But doing it right before bedtime could work against you. That’s because breaking a sweat revs up your body — raising your heart rate, blood pressure, and temperature — when you should be winding down.

However, not getting enough physical activity during the day can also work against you. Exercising does more than slim your waistline; it releases endorphins, reduces stress, and plays a role in melatonin production — an essential aspect of the sleep-wake cycle.

Whether you find a few minutes each day or 30, moving your body the right way can add up to big benefits for your sleep and health.

3. An evening nightcap or large meal

That cocktail or evening meal may leave you feeling drowsy at first, but it can spell trouble for the night ahead of you. Even a single alcoholic drink can cause problems because of how the body metabolizes it.

Alcohol impacts the deep, restorative level of sleep known as REM. It also causes people to wake up periodically throughout the night. Even if you fall right back to sleep, it can still leave you with poor overall sleep quality.

Similarly, a large meal — especially a spicy one — can trigger heartburn symptoms or multiple bathroom visits, disturbing your sleep as well.

4. Smoking

If you haven’t ditched your tobacco habit, it could keep you up at night. Studies show smokers wake up more often during the night than nonsmokers. They’re also four times more likely to report sleep quality that’s not refreshing.

And the reason is straightforward: Nicotine is a stimulant. Smoking, especially at night, can keep you awake as much as an afternoon cup of coffee.

5. Too much screen time

Last but not least, we live in a time when we can access the world at the touch of a finger. Unfortunately, all that screen time can negatively affect your sleep, especially when it takes place in the evening hours.

Digital screens produce blue light, an electromagnetic energy wave that interferes with melatonin circulation. That makes it more difficult to fall asleep. 

Our team recommends limiting screen time 2-3 hours before bed, especially fast-paced, stressful, overly engaging content and social media. Instead, read, listen to music, or take a warm bath to relax before turning in.

Restoring quality sleep

When you can’t find an obvious cause of your sleep problems, see an expert.

Our Northwest Pulmonary and Sleep Medicine team can analyze all aspects of a situation that can trigger issues, including breathing problems, nervous system and brain conditions, and mental health disorders.

We also have a state-of-the-art sleep study facility and home-based testing options to help reach a diagnosis. Based on your assessment, we can offer personalized guidance to address your sleep issues so you can improve your rest quality once and for all.

Are you sleep deficient? Contact Northwest Pulmonary and Sleep Medicine by phone or online today to schedule a consultation.