woman having headache suffering from insomnia

Sleep Disruptions: Small Habits With a Huge Impact


One of the worst days we can ever experience as a functioning human being are the days when we didn’t get a good night’s sleep. When we lack sleep, we become cranky and irritable. And our ability to focus on our tasks is nowhere to be seen. Of course, this is not a mere coincidence.

There are many theories as to why we sleep. But as we all know, we need sleep for our bodies to function well. It is our body’s way of recharging. Conversely, chronic sleeplessness can be harmful to us.

Sleep is essentially a restorative process. If we always do not hit our needed hours of sleep, we put ourselves at risk of developing chronic illnesses. Apart from that, lack of sleep also affects our cognitive functions.

Being sleep-deprived impedes our ability to concentrate and learn new things. It also prevents us from relieving our stress. This can then translate into irritability and anger throughout the day.

This is enough reason to take sleeping more seriously. While it is a natural function of the body, many people still do not get enough sleep. Around one-third of the adult population in the United States does not get enough sleep.

Of course, many things interfere with our ability to get quality sleep. We even form some habits that are harmful to our sleeping patterns. Many of us do not even know that they are disrupting our sleeping health. With that, let’s look into what these habits might be and how one can avoid them. But first, it is important to discuss the role that our bedrooms play in our sleeping habits.

An Optimized Bedroom for Resting

Our quality of sleep heavily relies on our environment. Most people spend their sleeping hours in their bedrooms. But not all bedrooms are built the same.

Some bedrooms help people sleep better. Other bedrooms, however, make it hard for their owners to relax. With that, we should all be aware of the factors that make the perfect bedroom.

These factors include noise, temperature, and the overall comfort of the bed. We all have a tolerance for noise levels when we sleep. Some sounds make it easier for us to relax and sleep. But too many loud noises in the environment can disrupt our sleep.

The same can be said for our room and body temperature. While we have preferences for our sleeping temperatures, it may be easier to fall asleep in a room with a slightly cold temperature. We may have trouble sleeping if the temperature is on the extremes of either end of the spectrum.

Comfort is also a major factor in optimizing one’s bedroom for sleeping. It may help to invest in good mattresses. Others may also want bolster pillows for lumbar support. Of course, it wouldn’t be complete without blankets and soft pillows. Partners who sleep together may even want a couple’s split comforter for extra comfort.

Of course, the perfect bedroom for sleeping is the one that fits the preferences of the person. And it will surely differ from one person to another. Now that we have broken down several elements of the optimized bedroom, let us now look into small habits that hurt our sleeping patterns.

man having trouble sleeping

Small Habits Have Huge Effects

Some habits can alter the way we sleep. Not only do these factors affect our sleeping schedule, but they also affect the overall quality of our sleep. Luckily, some of these habits can be easily mitigated.

Using Your Phone Before Sleeping

It is undeniable how our phones have infiltrated our lives. Plenty of the things we do involves our phones. Some people may develop the habit of staring onto their screens just before they sleep.

These devices are essentially a source of blue light. This light blocks our melatonin production. This is the hormone that helps us sleep. When we produce less melatonin in the evening because of this light, it will take a long time for us to sleep. This can then alter our sleeping habits.

Caffeine in the Evening

Another habit that people may develop is the habit of consuming caffeine in the evening. Caffeine wakes us up because it stimulates our nervous system. Common sources of caffeine include sodas, coffee, and black tea.

Caffeine stays in our body systems for several hours. If we consume them in the evening, it will keep us awake at night. With that, we should not consume any caffeinated food or drink in the evening or even late afternoon.

Revenge Bedtime Procrastination

Some people may be too busy to be doing things that they enjoy during the day. When this happens, they do it at night. They are essentially sacrificing their sleep to do things that are often for leisure and recreation. This phenomenon is dubbed as revenge bedtime procrastination. This is one way for people to reclaim control over stressful events that happened earlier in the day.

Many factors affect how we sleep. But these small habits can have a major impact not just on your sleeping patterns but also on your overall health. With that, it is best to avoid developing these habits as well as we can.

Villa Hope Content Team

Villa Hope Content Team

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