Bad Nighttime Habits Disrupting
Your Sleep-wake Cycle
Do you find yourself lying awake when it’s finally time to get some shut-eye? Or, lately, do you feel that it takes an extra cup of coffee in the morning to get started with your day? Well, you’re not alone! The CDC reports that one-third of Americans don’t get enough sleep. Many people face sleep challenges, leading to irritability, decreased productivity and anxiety throughout the day. Many factors go into a good night’s sleep besides just a cozy bed. A late-night snack could even affect your sleep quality. Basically, sleep isn’t as simple as it sounds! Our Visionworks team knows that sleep is important for your overall health, including your eyes. We’re explaining the sleep-wake cycle, addressing some of the bad habits that could be affecting your sleep and offering some tips to improve your sleep quality.
What is the Sleep-wake Cycle?
The sleep-wake cycle, also known as circadian rhythm or the internal clock, is a daily pattern of sleepiness and wakefulness regulated by light, hormones and time. For most people, an ideal sleep-wake cycle consists of seven to nine hours of sleep and 15 to 17 hours of being awake. However, this cycle is much more complex than simply being asleep in bed or awake at your desk. Two of the main factors affecting your sleep are light and melatonin production, and they go hand in hand. For the body, light is a cue that it is time to be awake and get started with work or play. Bright sunny mornings are almost guaranteed to signal to your body that it needs to be alert. This is why you may feel groggy on cloudy days when there isn’t as much sunshine. As you move through the day and the sun begins to set, your body starts to produce melatonin—the hormone that promotes sleep. For melatonin to be created, however, it has to be dark. The use of bright lighting at night can trick the body into thinking it’s still daytime, limiting the production of melatonin needed for sleep. If you aren’t getting enough sun exposure during the day and you’re exposed to bright lights at night, your sleep-wake cycle will be affected negatively. There are a lot of additional bad habits that could be disrupting your delicate sleep-wake cycle.
Bad Habits that Disrupt the Sleep-Wake Cycle
A better night’s sleep may be as easy as cutting out some bad habits that disrupt the sleep-wake cycle. Things like late-night snacks, alcohol and inconsistent bedtimes can all disrupt sleep quality. Try eliminating some of these main offenders and see if your sleep improves.
Late-night Snacks
Eating late can disrupt sleep hormone production, lead to indigestion and in some cases cause nightmares. Try allowing at least three to four hours of digestion time before it’s time to hit the hay.
Alcohol
Evening alcohol consumption can lead to decreased melatonin production as well as sleep conditions like sleep apnea and snoring. Drinking before bed can even cause morning anxiety. In general, try to reduce alcohol consumption.
Inconsistent Bedtimes and Sleeping in
Everyone likes to sleep in a bit on the weekends, but big changes in your sleep pattern can be disastrous for the sleep-wake cycle. Sleeping in too late on the weekends can even cause jet lag symptoms! For better overall sleep, try to keep a consistent bedtime and wake-up time every day of the week.
Other Tips to Improve Sleep Quality
There are other ways to improve sleep quality as well. Here are a few of our favorite tips for a better night’s sleep that are easily adaptable to any schedule. Remember to consult with a doctor if sleep problems persist, as they may be indicative of a larger issue.
Eliminate Distractions
Remove all electronics and work-related projects from your bedroom.Your sleeping space should only be used for sleep.Watching TV or doing work can create distractions and disrupt the sleep-wake cycle.
Create a Cozy Bedroom
Turn up the cozy factor on your sleeping space.Invest in a comfortable mattress, fluffy pillows and warm bedding that makes sleep not only comfortable but also enjoyable.
Set a Sleep Reminder
Create a reminder on your phone to power down electronics and get ready for bed.Consistency is key for improving your sleep-wake cycle.
Get Exercise and Sunshine During the Day
Exercise and outdoor time have been shown to improve sleep quality at night, as well as reduce stress and promote healthy energy levels.
Meditate or Journal
We all experience stress throughout the day.Take time for yourself to relax before bed with meditation or journaling.This can help you leave the stress behind and get on your way to some dreamy sleep.
Information received through Visionworks® content is for informational purposes only and does not constitute medical advice, medical recommendations, diagnosis, or treatment. Always seek the advice of your eye doctor, physician, or other qualified health provider with any questions you may have regarding a medical condition.
Claims regarding blue light efficiency are supported by manufacturer-provided test results.
