What Disrupts Sleep?
Some activities can disrupt sleep—especially if you engage in them too close to
bedtime:
Exercise
Avoid exercising within three hours of bedtime. Some people try to tire themselves
out by exercising close to bedtime. This tactic can backfire, because exercise actually
stimulates the body by speeding up the heart rate and metabolism. There's a positive
flip side: Exercising on a regular basis (during the day, ideally) may help you
sleep well at night.
Smoking
Nicotine is a stimulant that can keep you awake. Avoid smoking six hours before
your bedtime.
Alcohol
Although alcohol may seem to help you fall asleep, it can disrupt your normal
sleep pattern
during the second half of the night and leave you feeling
unrested. It's best to avoid alcohol before bedtime.
Caffeine
Caffeine can delay your sleep and cause you to wake up during the night. Avoid caffeinated
drinks and foods (coffee, tea, cola, chocolate) after noon. You may want to try
avoiding caffeine entirely and see if your sleep improves.
Liquids
Avoid drinking fluids before bedtime to decrease having the urge to go to the bathroom
during the night.
Napping
Avoid napping during the day, as doing so may steal hours away from your regular
sleep schedule. If you must nap at all, try limiting it to no more than a half hour.
Medications
The ingredients in some medications can also contribute to sleeplessness.
Classes of Drugs:
- Alertness medications
- Analgesics
- Antidepressants
- Arthritis medications
- Asthma medications
- Blood pressure medications
- Cold/allergy medications
- Diet pills
If your efforts to avoid common obstacles aren't improving your sleep, you might
want to
talk to your doctor about other ways to improve your sleep.
Next: Relaxation Techniques