5 Sneaky Sleep Disruptors (and how to fix them)

Getting a good night’s sleep sounds simple enough, but it can be quite difficult to attain for many. Stress, crazy schedules, hormonal imbalances, lots of screen time, nutrition deficiencies, and more can all wreak havoc on your sleep cycle and make that 7-9 hours of quality sleep frustratingly evasive.

The good news is that sleep cycles are often impacted by very subtle factors that are not difficult to change. But some of these factors can be sneaky and you may not have thought of them before. Let’s take a look at 5 not-so-obvious sleep disruptors…and how to fix them!

1. Pets in the bed
   We all love our furry friends, but they can toss and turn through the night just as much as humans! This can cause repeated interruptions that may wake you up or cause you to sleep more lightly, especially if you’re already a light sleeper. Consider training your pet to sleep on a bed on the floor or on a bench placed at the foot of your bed.
   

2. Working out late in the day
   For some people, exercising at night can interfere with a good night’s sleep. Studies have shown people who exercise at night may experience a decrease in rapid eye movement (REM) sleep, and also may experience an elevated heart rate, making it difficult to fall into a restful state. While something light like walking or stretching in the evening won’t impact your ability to sleep, more vigorous activity can be disruptive, so save it for earlier in the day and allow yourself time to wind down before bed.
   

3. Drinking too much water before bed
   If your bladder wakes you up in the middle of the night on a regular basis, skip the fluids 1-2 hours before bed. Depending on where they fall in your sleep cycle, those interruptions can make it very difficult to fall back asleep once you’re up. On the topic of beverages, we also recommend stopping caffeine by noon to ensure that the energy buzz doesn’t interfere with your sleep.
   

4. Too much technology in the bedroom
   Seventy percent of adults use technological devices in their bedroom, like TVs, cell phones, tablets, e-readers, radios, smartwatches, video game consoles, and more. Much research has been done on the effect of devices on sleep–and the results are clear: technology typically leads to difficulty falling asleep, a shorter night of sleep, more frequent interruptions during a sleep cycle, and a disruption in the body’s circadian rhythms. Consider removing as many devices as possible from your bedroom to maximize your sleep potential.
   

5. Unexpected noises
   For light sleepers, noises throughout the night can be incredibly disruptive and frustrating. Even soft sounds like the air conditioning kicking on or the neighbors dog barking a few houses down the street can wake up light sleepers. Many people find that the neutral sound of white noise can minimize these disturbances and help them sleep better. Many white noise machines are available with lots of bells and whistles, or you can try a simple fix like running a fan in your room on a low setting to help create a peaceful sound barrier to other noises.

Rest is critical for all aspects of health and wellness. Get proactive about catching those zzz’s and don’t let these sneaky disruptors ruin your night of sleep!