The Top Five Sleep Disruptors

Are you causing your own sleepless nights?

It’s estimated that around 30% of adults suffer from insomnia, with 10% having such bad insomnia it affects their everyday lives [1]. Even those who don’t suffer insomnia might still be affected—13.5% of people over 18 report feeling exhausted or tired more often than not.

Our modern stressful life is definitely one of the primary causes behind these sleep problems. We spend so much time racing around every day that we have a hard time shutting our minds down at night.

Add to that depression and anxiety rates that seem to be increasing with every generation, and you can see why it’s such a struggle to sleep.

If you’re experiencing sleep problems—be it restlessness, frequently waking up at night, waking up too early, or an inability to fall asleep—the answer might lie with some of your daily habits or things you’re exposed to that you don’t even realize.

Below, we’ll dive into the top disruptors of your daily sleep you need to be aware of, and offer advice on how you can eliminate the problem so you can sleep better all night, every night!

The Top Five Sleep Disruptors

Disruptor #1: Screen Time

Screen time, particularly in the evening before bed, is terrible for your sleep.

Experts [2] agree that exposure to blue light can decrease the production of the melatonin your body needs to fall asleep. More than two hours of exposure in the evening can impair sleep quality.

But that’s not all. Research [3] has also identified social media use (particularly in the evening) as a cause behind stress, anxiety, and, inevitably, sleep problems.

That time you spend scrolling through your Facebook, Instagram, Twitter, or TikTok feed at night may not help you to relax as much as you thought. In fact, it can actually elevate your stress levels and increase your anxiety and depression rates.

What can you do about it? Better to stay off screens at night. Turn off your phone if you can; if not, log out of social media or shut off notifications that might cause you to pick up your phone. Shut down your computer and tablet, and turn off your TV screen.

Instead, read a physical book, play a game, listen to music, or do a puzzle—anything away from a screen. In a low-light environment (lamplight), you’ll be far more likely to drift off naturally to sleep, and there will be a much lower risk of sleep disturbances at night.

Disruptor #2: Toxins in Your Home

Research has identified pesticides [4] and air pollution [5] as factors behind poor sleep quality, so it should come as no surprise that toxins in your house could also be a reason you’re not sleeping well.

Exposure to pollutants like formaldehyde (found in memory foam), volatile organic compounds (the result of frying food and emitted by cleaning supplies), and carbon monoxide (produced when appliances are poorly ventilated, incorrectly installed, or aren’t properly maintained) have all been linked to poor sleep quality [6]. Mold can also lead to sleep problems, everything from snoring to coughing to insomnia [7].

What can you do about it? It's a good idea to do an overhaul of your in-home environment to try and clean away any toxins or chemicals that might impair or interfere with your sleep quality.

Also, consider using an air purifier to remove toxins, mold, chemicals, dust, and pet dander. And, if you’re worried the air will be too dry (a common problem with HVAC systems and air purifiers), you can also use a humidifier to make it easier to breathe at night without bringing in outside toxins or chemicals.

Disruptor #3: Nutrient Deficiencies

Science has identified a number of micronutrients that are essential for sleep [8]:

• Vitamin A

• Vitamin B6

• Vitamin C

• Vitamin D

• Vitamin E

• Calcium

• Magnesium

A deficiency of these micronutrients—a common problem in our fast food-filled modern society—can contribute to sleep problems.

What can you do about it? It’s imperative that you eat a balanced, healthy diet rich in these micronutrients. Eat more fruits, veggies, nuts, seeds, and whole grains, all of which are packed with the vitamins and minerals on the list above.

If you can’t get enough micronutrients in your diet, add a supplement to your life to make sure you’re getting enough. Calcium and magnesium are particularly important [9, 10] for a better night’s sleep.

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Disruptor #4: Noise and Light

According to the American Academy of Sleep Medicine [11], noise and light are the most common sleep disruptor. Outside noise accounts for a whopping 36% of disrupted sleep, while indoor and outdoor lights account for 35% and 33% respectively.

When you’re trying to sleep, even the slightest sound or the faintest light source can stimulate your brain and cause you to wake up. Even if you can fall back asleep without too much trouble, those few moments of wakefulness are enough to disrupt your sleep and throw off your sleep cycles. You’ll find you’ll wake up in the morning feeling less rested and refreshed.

What can you do about it? A whole lot, you’ll be glad to hear! There are so many solutions available to help you block out noise and light both inside and outside your house:

• Sleep masks can block out any and all light, ideal for those who live in places with a great deal of outside light.

• Black-out curtains can stop outside light from filtering into your bedroom through your window.

• Noise machines will produce white noise that drowns or blocks out ambient noise.

• Earplugs (if you can sleep with them without discomfort) will stop the majority of indoor and outdoor noise from interfering with your sleep.

Disruptor #5: Uncomfortable Mattress and/or Pillow

It’s amazing how much a little discomfort can interfere with your sleep!

You might not notice your mattress is too stiff or soft when falling asleep, but after remaining in the same position for an hour or two (the duration of your deep sleep cycle), even minor discomfort can become significant enough to disrupt your sleep. You may be more prone to aching joints, spinal pain, or your limbs falling asleep because of an uncomfortable mattress.

And if your pillow is too tall, too low, too yielding, or too hard, you’ll wake up throughout the night with pain and/or stiffness in your neck.

What can you do about it? Upgrade your mattress and/or pillow as needed.

Go to a local mattress store and test out mattresses of varying firmnesses. Test it in various sleeping positions, and get a feel for what feels best. Then take it home and give it a try for a few days (most mattresses have a return policy that allows for exactly this). See how you sleep, if you’re uncomfortable, if your joints or back ache in the morning, or if your limbs fall asleep. Keep trying out mattresses until you find the one that works well to help you sleep best.

And do the same with your pillows. Change, upgrade, or replace your pillows as needed. Make sure to find pillows of the right height, the right shape for your sleep position, and which offer sufficient support for your head and neck.

Wrapping Up

It’s time to assess your life and see what might be the cause (or causes) behind your sleep issues. As the research shared above proves, the five most common disruptors are usually your screen usage, indoor air quality at home, nutrition, noise and light, and an uncomfortable bed. Evaluate your life and see which is most likely to be responsible for your problems.

Then put into practice the steps we shared above to help. You’ll find that making a few small changes to your daily routine and diet and cleaning up your environment can make a world of difference in helping you to sleep.

If you need an additional sleep booster, check out our premium sleep supplement. Restore Sleep formula is the only formula of its kind on the market that combines the 7 most potent forms of chelated magnesium as well as includes two additional nutrients that boost the effectiveness of this supplement to help achieve deep restorative sleep, enhance cognitive function and improve the relaxation response.

Click here to learn more about Restore Sleep and how it can change your life for the better through providing your body with the best magnesium complex and thus improving your brain function, sleep quality and relaxation response.

Resources:

[1] https://www.ncoa.org/adviser/sleep/sleep-statistics/

[2] https://www.sutterhealth.org/health/sleep/screens-and-your-sleep-the-impact-of-nighttime-use

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8233562/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8081760

[5] https://www.theguardian.com/lifeandstyle/2017/may/21/air-pollution-linked-to-poor-sleep-study-finds

[6] https://www.mdpi.com/2073-4433/12/1/110

[7] https://www.moldsci.com/blog/posts/is-hidden-mold-affecting-your-sleep-quality

[8] https://www.mdpi.com/2072-6643/11/10/2335

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