10 Things That Can Affect Your Sleep

A change in the brain's structure and function during development can significantly impact sleep patterns. As you age, the amount of sleep you get tends to decrease gradually. The sleep you experience now is not the same as it was during your teenage or adolescent years.

Sleep is just as essential as a healthy, balanced diet and regular exercise. An average adult needs 7 to 8 hours of quality sleep each night.

Sleep disruptions can increase the risk of both physical and mental health issues, according to the National Institute for Health. A night of poor sleep can affect your daily activities and impair your ability to make sound decisions.

# Having a Late Dinner

Eating dinner after 10 PM can negatively affect your sleep. While it can be difficult to eat earlier due to busy schedules, it's important to aim for finishing dinner between 9 PM and 10 PM.

# Eating Citrus Fruits at Night

Consuming citrus fruits like oranges or grapefruits before bed may not be the best idea. These fruits can cause heartburn, leading to a restless night’s sleep.

# Sleeping on an Empty Stomach

Going to bed hungry or too full can impact your sleep. Overeating during dinner may make it hard to sleep properly. Ideally, wait two to three hours after eating before going to bed or have a light snack if needed.

# Using a Cell Phone in Bed

In today's tech-driven world, many people use their phones in bed, but this can harm your health. The light emitted from your phone affects your body's circadian rhythm and stimulates hormones that promote alertness, hindering your sleep.

# Exercising Before Bedtime

Although exercise can help you fall asleep faster, working out right before bed can interfere with your sleep. It’s best to exercise earlier in the day for better sleep quality.

# Having an Irregular Schedule

An irregular work schedule or late-night office hours can disrupt your sleep by altering your sleep patterns. Your circadian rhythm, like your internal clock, can be disturbed by such changes.

# Too Many Distractions

Your bedroom should be a space for sleep, not for watching television or using the computer. These distractions can increase brain activity and make it difficult to fall asleep.

# Restless Leg Syndrome

Restless legs syndrome causes an irresistible urge to move your legs while resting or sleeping, making it harder to fall asleep. This condition affects 5-10% of people.

# Cold Water Wash

Washing your face with cold water before bed can disrupt your sleep. Cold water stimulates the body, releasing energy that keeps you awake. Instead, try washing your face with lukewarm water before bed.

# Coffee

Drinking coffee before bed can interfere with sleep. The caffeine in coffee acts as a stimulant that increases alertness and may prevent you from falling asleep. Consider switching to a piece of chocolate instead, as it’s less likely to affect your sleep.