10+ Causes of Poor Sleep You Might Be Ignoring

In a recent survey, 30% of the people asked said that they had been diagnosed with a sleeping disorder. This percentage is massive and shows how everyday life and stress keep people up at night. While adults need 7 to 9 hours of sleep, some of you might be getting less than 5 hours every night. We are here to give you a few ideas about the reasons why you have trouble sleeping and staying asleep during the night.

THIS CONTENT IS FOR INFORMATIONAL PURPOSES ONLY AND SHOULD NOT BE CONSIDERED A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE. ALWAYS CONSULT YOUR DOCTOR OR A QUALIFIED HEALTHCARE PROVIDER FOR GUIDANCE REGARDING YOUR HEALTH AND MEDICAL CONCERNS.

1. You have carpets in your bedroom

Carpets can enhance the coziness of a bedroom, but they also trap dust and allergens that can lead to respiratory issues. These irritants may cause coughing, sneezing, and congestion, disrupting sleep. If you love the look of rugs, opt for smaller, easily washable ones to minimize dust accumulation.

2. Skipping a bedtime routine

Jumping straight into bed without a relaxing routine can make it harder for your brain to transition from wakefulness to sleep. Creating evening rituals, such as reading a book, taking a warm shower, or enjoying a light snack, helps signal to your body that it’s time to unwind and rest.

3. Keeping a glass of water near the bed

While it’s good to stay hydrated, keeping water next to your bed might lead to nighttime awakenings due to an increased urge to use the bathroom. Instead, drink fluids earlier in the evening, or consider a small glass of milk, which contains sleep-promoting compounds.

4. Eating spicy foods late in the evening

Spicy foods can cause heartburn and indigestion, especially when consumed close to bedtime. This discomfort can make it difficult to fall asleep and stay asleep. Try to avoid spicy meals at least 2-3 hours before bed.

5. Drinking black tea before going to bed

Herbal teas like chamomile or lavender promote relaxation, but black tea contains caffeine, which can lead to restlessness and insomnia. If you enjoy tea in the evening, opt for a caffeine-free variety to help you wind down.

6. Eating cheese before bed

There’s a common myth that eating cheese before bed can cause nightmares. While there’s no scientific evidence to support this, cheese can be high in fat and difficult to digest, which can lead to discomfort and disrupt sleep. Enjoy cheese earlier in the day instead.

7. Sharing a bed with your partner

Sleeping with a partner can impact sleep quality, especially if one of you has a different sleep schedule or tends to toss and turn. If necessary, consider separate sleeping arrangements to ensure both of you can rest peacefully. Sharing a bedroom doesn't always mean sharing a bed—sleeping in different rooms can offer each person the space they need to relax and recharge. This way, both of you can enjoy a more restful night without worrying about disturbing each other, ultimately benefiting your well-being, relationship, and overall health.

8. Exercising too late in the evening

Exercise is great for overall health and can help improve sleep, but high-intensity workouts right before bed can raise body temperature and increase alertness, making it harder to fall asleep. If you prefer evening workouts, try to finish at least four hours before bedtime and opt for low-intensity activities like yoga.

9. Working in bed

Using your bed for work can create an association between your bedroom and stress, making it difficult to relax. Keep work-related tasks outside the bedroom, and establish a calming pre-sleep routine to signal to your brain that it’s time to wind down.

10. Skipping breakfast

Breakfast plays a crucial role in regulating your circadian rhythm. Skipping this meal can lead to hormonal imbalances that negatively affect sleep. Eating a nutritious breakfast helps maintain a stable sleep-wake cycle.

11. Not using a blanket

Blankets help regulate body temperature by creating a microclimate around your body, reducing disruptions caused by temperature fluctuations. Using a blanket can help you fall asleep faster and maintain a stable sleep environment.

12. You’re turning your heater on.

A warm bedroom may feel comforting, but excessive heat can negatively impact sleep quality. Studies suggest that cooler temperatures promote deeper sleep, so keep your bedroom slightly cool for optimal rest.

13. Wearing the wrong pajamas

Heavy or synthetic sleepwear can trap heat, making it harder for your body to cool down for sleep. Opt for breathable, natural fabrics like cotton or linen to maintain a comfortable temperature throughout the night.

Sleep is essential, but what if the key to better rest isn’t just fixing bad habits—but rethinking how we sleep? Many happy couples have found an unexpected solution: sleep independence. Could separate sleeping arrangements actually bring you closer? Let’s explore.