Fact 8: Lifestyle Factors and Insomnia
Today’s fast-paced world brings a unique set of challenges for sleep. From the omnipresent screens emitting blue light to the incessant buzz of notifications, modern living seems almost designed to disrupt our circadian rhythms. Add to that the stresses of work, societal pressures, and the FOMO (Fear Of Missing Out) culture, and it becomes clear why sleep is often sacrificed at the altar of modernity.
The adage, “You are what you eat,” holds when it comes to sleep. Consuming caffeine-laden beverages late in the day or indulging in heavy, spicy meals before bedtime can significantly disrupt sleep onset and quality. Alcohol, while often mistaken as a sleep aid, can interfere with the REM sleep cycle, leading to fragmented sleep. Understanding and modifying these dietary patterns can pave the way for better sleep hygiene.
Regular exercise boasts numerous health benefits, including improved sleep quality. It aids in tiring out the body, making sleep onset quicker. However, timing is crucial. Engaging in vigorous physical activity close to bedtime can have the opposite effect, elevating the body’s core temperature and releasing adrenaline, both of which are counterproductive to sleep.
While often overlooked, the environment where one sleeps plays a pivotal role in determining sleep quality. A cluttered room, poor bedding, too much light, or noise can all serve as barriers to good sleep. Creating a sanctuary dedicated to rest, equipped with comfortable bedding, optimal temperature settings, and minimal disruptions, can significantly enhance sleep quality.
The blurring boundaries between work and personal life, especially in the age of remote work, pose a significant challenge. Late-night emails, work pressures spilling into personal time, and the inability to “switch off” can all lead to heightened stress levels, making sleep elusive. Ensuring a clear demarcation between work and relaxation, setting boundaries, and consciously unwinding can help mitigate these challenges. (8)
