5 Most Common Sleep Disrupters
The statistics show that struggling to sleep is common, with 45% of people getting 5 hours or less every night and 10-30% of adults having insomnia.
With sleep being fundamental to survival, it’s odd that things like stress, hormonal changes, and bright light easily disrupt it. The human body is amazingly adaptable, but it isn’t the steadfast fortress we think it is.
This article explores the five most common sleep disrupters, hoping to identify the problems that keep you and those you love awake.
Let’s jump in!
Disrupter #1 – Stress
Stress is the most significant sleep disrupter of them all. Stress activates your brain’s limbic system, which reacts by producing the stress hormone cortisol. Cortisol suppresses the release of the sleep hormone melatonin and pumps your body with adrenaline and noradrenaline, the antagonists for increased heart rate and body temperature.
While we all experience stress, some experience it more frequently and intensely than others. The latest stats show that 74% of UK adults felt so stressed at some point in the last year they felt overwhelmed or unable to cope.
One way to deal with stress is to take CBT (cognitive behavioural therapy) sessions, which can teach you ways to deal with stress in real-time. Using logic and reasoning, CBT can help you deal with stress and anxiety when it happens.
Disrupter #2 – Caffeine intake
There are so many foods and drinks laced with caffeine. The obvious culprits are tea and coffee, dark fizzy drinks, and energy drinks. But chocolate in all forms (including cereals and desserts) contains caffeine, and many processed snacks and light fizzy drinks have it, albeit in smaller quantities than chocolate and coffee.
Caffeine is bad for sleep because it binds with sleep-promoting adenosine receptors in your brain, replacing sleep-inducing chemicals with stimulants.
Simply put, caffeine tricks your brain into thinking it isn’t time for bed – perfect for revising into the night but terrible for sleep.
This study into the effects of caffeine taken 0, 3, and 6 hours before bed found that caffeine taken up to six hours before bedtime has disruptive sleep effects.
Disrupter #3 – Blue light
We have become dependent on smartphones, laptops, and other electronic devices for entertainment, communication, and work. Unfortunately, blue light from these devices has a dark side – it stops you from sleeping.
Blue light suppresses the release of the sleep hormone melatonin because it tricks your brain into thinking it’s daytime. A portion of your sleep-wake cycle depends on the rise and fall of light levels, so blue light is bad news.
One way around this is to activate a night mode on your display or wear blue light filter glasses. We recommend doing this at least three hours before bedtime. However, it’s best to turn your device off completely.
Disrupter #4 – Uncomfortable bed
Comfort levels play a critical role in sleep duration and quality, with a comfortable bed helping you fall asleep faster and stay asleep longer.
Bedtime comfort depends on the following elements:
- Mattress
- Duvet
- Pillows
- Bedding (sheets, etc.)
The mattress is most important, which should support your natural sleep position (e.g., side). Side sleepers do best with a medium mattress, back sleepers with a medium-firm mattress, and front sleepers with a firm one.
Our mattress buyer’s guide offers more tips.
Disrupter #5 – Bed partner
Sleeping next to someone can impact your sleep. The most common problems include snoring, sleep talking, and movement.
Movement is the most common problem caused by a mattress that doesn’t sufficiently isolate motion. We have an article on the best mattress for a heavy and light couple, which will help you choose the right mattress.
Snoring is also a common problem. There are several types of snoring, each with different solutions and treatments. The answer could be as simple as changing your partner’s sleep position or using a device to open the airway.