Fact 13: Dietary
For many, the daily cup of joe is non-negotiable. But caffeine, being a central nervous system stimulant, can play havoc with sleep if consumed later in the day. It not only prolongs sleep onset but can also reduce the restorative deep sleep phases, leaving one feeling groggy despite spending hours in bed.
While a nightcap might seem like a good idea to induce sleep, the effects of alcohol are complex. Initially, it might promote drowsiness, but as it gets metabolized, it can lead to fragmented, low-quality sleep, often accompanied by frequent awakenings during the night.
A sumptuous dinner might satiate the taste buds but can be disruptive for sleep. Heavy, spicy meals can cause acid reflux or heartburn, especially if one lies down soon after eating. This uncomfortable sensation can prevent one from falling asleep or cause awakenings, leading to fragmented rest.
Physical activity is often recommended to combat insomnia, and rightfully so. Regular exercise can promote better sleep quality and duration. However, timing is crucial. Engaging in vigorous workouts close to bedtime can have the opposite effect, amping up the body when it should be winding down.
Nicotine, much like caffeine, is a stimulant. Regular smokers often experience disruptions in their sleep patterns, facing difficulties both in falling and staying asleep. Additionally, withdrawal pangs during the night can lead to awakenings, further deteriorating sleep quality. (13)
