Just spending eight hours in bed doesn't guarantee you've hit the recommended hours of sleep. The number of times you wake up or how long you toss and turn before finally dozing off can significantly impact both your sleep quality and quantity. Stress plays a huge role too, influencing not only your ability to fall asleep but also the overall quality of your rest. Besides these obvious culprits, several other factors can disrupt your sleep:
1) Body and Room Temperature
The temperature in your bedroom matters more than you might think. If your room or your body gets too warm at night, falling asleep can be a real struggle. Ideally, keep your bedroom temperature around 65 ℉ (18 ℃). Your body tends to cool down during sleep, but your hands and feet can get warmer. Research indicates that an optimal room temperature can enhance sleep quality by promoting better thermal comfort, facilitating deeper sleep phases, and reducing wakefulness during the night[1].
2) Blue Light
Blue light is everywhere, and it's not doing your sleep any favors. This type of light, which comes from your laptop and smartphone screens, can throw your body off balance. Staring at your phone right before bed? That blue light can stimulate your brain, making it hard to achieve deep sleep. Studies have shown that exposure to blue light in the evening can disrupt circadian rhythms and delay sleep onset, so try to read a book instead and limit your screen time at least an hour before you hit the hay[4].
3) Frequent Daytime Naps
A quick 20-minute nap can definitely recharge your batteries, but it's easy to extend that time, right? Long or frequent naps can disrupt your body's natural sleep-wake cycle, making it tough to fall asleep or stay asleep at night. Research suggests that while short naps can be beneficial, longer naps, particularly those taken late in the day, can negatively impact nighttime sleep quality[3]. If you must nap, keep it to just one 20-minute session during the day.
4) Caffeine
This one's a classic. Caffeine, especially found in coffee, is a well-known stimulant. We all know that having coffee in the evening can keep you wide awake at night, but did you know that soft drinks and even dark chocolate also contain caffeine? Overdoing it with anything that has caffeine can lead to restlessness, increased heart rate, and frequent bathroom trips — all of which can keep you tossing and turning. Notably, studies indicate that even moderate caffeine consumption can lead to significant disturbances in sleep quality, especially when consumed later in the day[2].
5) Sleep Disorders
Now, occasional disturbed sleep is no big deal, but if you're facing sleep issues 3 to 4 times a week for several months, you might be looking at a sleep disorder. Conditions like insomnia, sleep apnea, and restless leg syndrome are among the most common. If you feel that you might have a sleep disorder, don't hesitate to consult a doctor online. Research shows that untreated sleep disorders can lead to further health complications, emphasizing the importance of seeking professional help[5].
6) Diet
What you eat can greatly influence your sleep. Chowing down on high-calorie, fatty foods at night isn't the best idea. While a midnight snack might seem tempting, eating too much before bed can hinder sleep quality. A study found that a diet high in refined carbohydrates can lead to poorer sleep quality, while a balanced diet with adequate protein and healthy fats can promote better sleep[5]. Try to avoid eating a couple of hours before you sleep. Opt for a meal that's lower in carbohydrates and higher in proteins to help you feel full and drift off faster.
If you're struggling with sleep issues, remember that you don't have to go through it alone. You can easily talk to a doctor online for personalized advice. Whether it's through an online doctor consultation or chatting with an AI doctor, getting the help you need is just a click away!
References:
- Benoit Pauchon, Vincent Beauchamps, Danielle Gomez-Mérino, Mégane Erblang, Catherine Drogou, Pascal Van Beers, Mathias Guillard, Michaël Quiquempoix, Damien Léger, Mounir Chennaoui, Fabien Sauvet. Caffeine Intake Alters Recovery Sleep after Sleep Deprivation.. PubMed. 2024.
- Ruolan M Khan, Jehad Alqurashi. Frequency and Amount of Caffeine Consumption and Its Effects on Sleep Quality Among the General Population in Makkah City, Saudi Arabia, in 2024.. PubMed. 2024.
- Janine Weibel, Yu-Shiuan Lin, Hans-Peter Landolt, Joshua Kistler, Sophia Rehm, Katharina M Rentsch, Helen Slawik, Stefan Borgwardt, Christian Cajochen, Carolin F Reichert. The impact of daily caffeine intake on nighttime sleep in young adult men.. PubMed. 2021.
- Carolin F Reichert, Simon Veitz, Miriam Bühler, Georg Gruber, Gunnar Deuring, Sophia S Rehm, Katharina Rentsch, Corrado Garbazza, Martin Meyer, Helen Slawik, Yu-Shiuan Lin, Janine Weibel. Wide awake at bedtime? Effects of caffeine on sleep and circadian timing in male adolescents - A randomized crossover trial.. PubMed. 2021.
- Leah A Irish, Michael P Mead, Li Cao, Allison C Veronda, Ross D Crosby. The effect of caffeine abstinence on sleep among habitual caffeine users with poor sleep.. PubMed. 2021.