The 5 Worst Ways to Ruin Sleep and Cause Insomnia

Ahhh, blissful sleep.

It’s the answer to most problems. If everyone got enough sleep, it could possibly even cause world peace.

But, unfortunately, tens of millions of people every year suffer from chronic sleep deprivation. This condition creates physical and mental health illnesses and untold amounts of stress.

If you’re one of the many who toss and turn regularly, you could inadvertently be doing it to yourself. Certain habits we don’t even think about end up ruining sleep.

Before you spend another night fighting insomnia, make sure you’re not guilty of these five destroyers of restful slumber.

1. Off-Schedule Sleep

You know the saying, “I slept like a baby”?

We know it means that you slept really well, but if you analyze it a bit, it’s the opposite.

Babies frequently wake up many times throughout the night until they become used to the bedtime/wake-up schedule. For most of us, this continues throughout our school years as we have a set routine for when we have to go to bed and get up.

As we get older, we have more control over our routines. That sounds great, but it’s also when sleeping disorders begin to seep in.

Daily responsibilities and stress might have you staying up late to finish your tasks or tossing and turning thinking about them. As the one in control of your habits, you don’t have anyone keeping an eye out for your wellbeing.

When was the last time someone told you to go outside and get fresh air or stop binge-watching all four seasons of your favorite show in one sitting?

These “adult” issues eventually impact your ability to sleep peacefully.

Your brain looks forward to a regular sleeping schedule, so it knows when it’s time to wind down and fix the stresses of the day. When you go to bed erratically and wake up randomly, it’s ■■■■■■ for your body to know when it’s time for bed.

2. Your Diet

With today’s comfortable lifestyles, it’s so easy to forget that food should be fuel for our bodies, not enjoyment.

There are so many yummy, mouth-watering foods to choose from! On your way home from work alone, you probably pass dozens of temptations.

Think about how many times in the last week you’ve opted for flavor over nutritional value. It’s such a standard part of our lives only to eat what we like that we don’t even think about how it’s affecting our bodies anymore.

But your diet could be damaging your sleep. If you are a regular insomniac, take a good look at your daily meal routines.

Eating a heavy dinner late at night means your food is digesting as you sleep. This can be distracting and wake you up.

Drinking and eating anything with sugar or caffeine in it will keep you awake, too.

Your body needs certain nutrients to run optimally, and it needs rest. You could be sabotaging yourself by fueling your system with junk instead of premium-grade nutrition.

3. Uncomfortable Rooms

Have you ever fallen asleep nice and cozy, snuggled deep under your blankets, only to wake up sweating miserably a few hours later?

You don’t have to be like the princess and the pea in order for your body to feel uncomfortable. As your body begins to get ready for sleep, your temperature starts to lower.

But throughout the night, a dry, still room becomes more humid, and your blankets and mattress increase your body heat. When you’re uncomfortable, you toss and turn.

The right pillows and comforter can relax you enough to fall asleep. If the problem is staying asleep once you get there — the culprit could be your uncomfortable environment.

When your room gets too warm, too cold, or too stuffy, you’ll wake up, no matter how quickly you doze into dreamland.

Temperature-regulating mattresses and an oscillating fan could be all you need to end insomnia.

4. Drinking Alcohol

Many people think that having a toddy in the evening is the perfect way to relax and unwind. True, it does have that sedative effect at first. But when your body recovers from the initial depressant, it acts as a stimulant to wake you up later.

On top of that, alcohol is a diuretic, which means your body has to work extra hard to metabolize it.

The default way it eliminates the alcohol out of your system is by producing excess urine. You’re probably going to wake up to have to go to the bathroom multiple times throughout the night.

All of this combined means if sleep is elusive for you, you should keep alcohol far away until you master insomnia for good.

5. Your Activity Level

Exercise is an essential part of a healthy mind and body. One of the first and most important results of being too inactive impacts your circulatory system.

When you’re not moving around enough, oxygen isn’t getting where it needs to go. You can’t think clearly, and your limbs and muscles start to atrophy or weaken.

This all plays a role in your sleep patterns, too. If you don’t get enough movement during the day, your body doesn’t get tired until later.

Exercising too close to bedtime stimulates your mind, sending oxygen everywhere and waking you up. It’s definitely the end-goal, but try not to be too active right before you want to go to sleep.

Conclusion

Restless nights tossing and turning are frustrating on a million levels. But your insomnia could stem from habits you don’t even realize you’re doing.

These five culprits are the reason behind millions of people’s insomnia every day. They don’t have to be your problem anymore, now that you know about them.

Switch up your habits and routines, and you might find yourself sleeping like a baby once again!

Author bio:

Adam Marshall is a freelance writer who specializes in all things apartment organization, real estate, and college advice. He currently works with Grove at Ft. Collins to help them with their online marketing.