5 Things Getting In The Way Of A Good Night’s Sleep
3. Working the night shift can throw off your body’s internal clock. Your internal clock can impact and shape much of your sleep cycle, but insomnia can set in if you try to sleep outside of your normal sleep patterns. If you work the late night shift you may have moments in which you dose off or become extremely tired because working through the night is counter to your normal sleeping pattern.
If you work the night shift, here are a couple of things you can do so that you do not become sleep deprived. Limit your caffeine intake to the first part of your shift, but eliminate caffeine intake during the second shift. After your shift, go home and go to sleep. Avoid running errands or doing other things. Finally, since sunlight stimulates your circadian rhythm, limit the sunlight in your room when you are sleeping. Blackout blinds or heavy drapes can help you block sunlight during the day and help you sleep better. By establishing a regular sleep routine after your shift, it will allow you to sleep more soundly.
4. Sleeping with your pets might be keeping you awake. In a study conducted by Mayo Clinic, researchers found that 53% of pet owners who slept with their pets had disrupted sleep every single night. In this same study only 1% of pet owners felt that their sleep was impacted by sleeping with their pets. And of these pet owners, 21% of the pet owners admitted that their dogs were snorers, and 7% said their cats snored.
So that you and your pets get more sound sleep, have your pets sleep outside your bedroom or at least on the floor versus in your bed.
5. Light can play havoc with your sleep patterns. Light plays an important part on your sleep and wake cycle. Too much light can make it difficult to fall asleep and impact your circadian rhythm. Light impacts your internal sleep clock through something called “light sensitive” cells which sit in the retina of the eyes. These cells signal to your brain whether it is night or day and directly impacts sleep patterns.
We also have light exposure in the late evenings with artificial light from clocks, computers and cell phones, which impacts your internal clock and sleep cycles leading you to prefer going to sleep later than you normally would.
Limit your exposure to bright light during the periods before you are going to bed. Be cognizant of constantly looking at your phone, computer or having bright lights on as you prepare to go to sleep.
Having healthy sleep habits is key to your health and peace of mind. Knowing what impacts your sleep is the first step to having more sound sleep. Sleep well!