The 6 Biggest Sleep Killers

Struggling to sleep is a common problem, with around two-thirds of people struggling to sleep at least once per week and up to 30% of adults having insomnia.

While the fact you are not alone provides little comfort, you might be happier knowing that many sleep problems have a simple cause and solution.

This article explores the six biggest sleep killers with tips on overcoming them. Hopefully, we can give you a light bulb moment and improve your sleep.

Let's jump in!  

Uncomfortable mattress

Sleeping on an uncomfortable mattress is almost impossible, especially when it forces you into an unnatural/unlikable position.

Your mattress should balance comfort and support so it isn't rock-hard or squashy. For most, this means choosing a medium mattress, while people over 200 lbs do best with a medium-firm bed.

If in doubt, err on the firmer side or get a softer pocket spring mattress – mattresses have a break-in period and soften up after a few months.

Check out our award-winning mattresses for ideas. We also have a mattress buyer's guide to help you buy the perfect mattress.

Caffeine

Caffeine is a stimulant that binds with sleep-promoting adenosine receptors in the brain, tricking it into thinking it doesn't need sleep.

Caffeine affects the brain for up to six hours after consumption, so if you go to bed at 10 pm, coffee after 4 pm can keep you awake.

The body uses adenosine to promote and maintain sleep and regulate arousal and excitability. When caffeine takes adenosine's place, it stimulates you, increasing alertness and pushing your body clock back.

To avoid caffeine, you must avoid the following:

Chocolate in all forms

Tea and coffee

Some breakfast cereals

Energy drinks

Some carbonated drinks (e.g., cola).

Make sure you read the label on everything you drink and eat!

Sugar

Higher blood sugar levels impact sleep quality in several ways. Not only do they increase cortisol (stress hormone) levels in the body, making you anxious, but they also stimulate you and can induce hyperactivity, keeping you awake.

Sugar is also released into the bloodstream rapidly, giving you lots of energy and making it nearly impossible to wind down.

You should be careful with food and drink four hours before bedtime. Always read the label for canned, packeted, and sachet foods.

Noise

High ambient and external noise levels can keep you awake, whether electronic humming, snoring, or noisy motorcycles whizzing by.

The best way to overcome a noisy sleep environment is to play white noise sufficiently to drown out all external noise.

You can also try earplugs, putting a pillow over your head, and soundproofing your door if noises from other people keep you awake.

Temperature

You can struggle to sleep if your bedroom is too hot or cold. The best temperature for a bedroom is between 15.6 to 19.4 degrees Celsius (60 to 67 degrees Fahrenheit) – with the lower temperatures best during summer.

You can raise the temperature of your bedroom with these devices or get a portable air con unit or air cooler if your bedroom is too hot.

You can also stay comfortable in bed with a breathable/cooling mattress – check out these mattresses for ideas.

Blue light

Blue light is one of the leading causes of melatonin (sleep hormone) deficiency. Low melatonin levels disrupt sleep patterns and circadian rhythms, making it harder to fall asleep and increasing wakefulness at night. 

The science backs this up, with healthy people exposed to blue light having less melatonin than other light types such as green and yellow.

Because blue light suppresses the release of melatonin, it can trigger insomnia and exasperate chronic insomnia. Our Sleep and the blue light article covers this in more detail.

If you enjoyed this article, read our How to Function after no sleep article for tips on how to get through the day swimmingly.