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5 Sneaky Ways You're Being Deprived of Sleep

Going to bed too late is why many people don’t get the good quality sleep they need. However, other things may interfere with your sleep that you don’t realize.

At Stat Care Pulmonary and Sleep, we offer personalized sleep support services to restore your sleep quality and reduce your risk of chronic sleep deprivation complications.

Sleep experts Ashok Tyagi, DO, CPE, and Himanshu Chandarana, MD, specialize in treating insomnia and other sleep disorders that prevent you from getting the restorative sleep you need to function optimally.

Our providers also offer at-home and in-lab sleep studies to identify what’s disrupting your sleep so you can get the customized care you need.

5 sneaky things that could disrupt your sleep

Even if you follow a good bedtime routine, your sleep environment may undermine your ability to get good sleep.

Here are five sneaky ways you may be unknowingly disrupting your sleep:

1. Exposure to blue light

The blue light from your cellphone and other electronics could prevent you from getting a good night’s sleep. Too much blue light in the evening can cause a delay in the production of melatonin, the hormone that alerts your body when it’s time to sleep.

The delayed onset of melatonin can cause you to stay up longer than you intend, even when you need sleep. Turn off your electronics for at least one hour before bed to fall asleep faster and stay asleep throughout the night.

2. Extended daytime naps

Many people take naps during the day to deal with the excessive daytime sleepiness caused by sleep deprivation. While a bit of sleep in the day can help you feel better, keep these naps brief. 

Napping for too long and falling into a deep sleep can make waking up from the nap and falling asleep again at night more difficult. Keep your naps to 15-20 minutes, and lie down before 3pm to prevent sleep disturbances at night.

3. Ruminating thoughts

If you tend to go through the aspects of your day or let your to-do list run through your mind while falling asleep, you may be more likely to experience issues with insomnia.

Rather than allowing yourself to overthink, keep pen and paper near your bed so you can write down what’s in your head. Freeing your mind from the day’s activities or tomorrow’s plans can give you a better chance at restful sleep.

4. Bedtime eating

Certain foods can interfere with good sleep. Eating them too late can increase your risk of sleep issues. 

Avoid consuming sugary foods, chocolate, caffeine, or saturated fats later in the day; if you need a bedtime snack, opt for avocado, cheese, yogurt, or other healthy fats.

5. Exercise timing

While daily exercise is essential for good health, strenuous activity before bed can negatively impact your circadian rhythm.

Work out early in the morning or in the afternoon to keep your circadian rhythm on track. If you can’t exercise by 7pm, consider skipping your workout to prevent issues falling or staying asleep.

Call Stat Care Pulmonary and Sleep in St. Petersburg, Florida, today to schedule a sleep consultation, or book an appointment online.

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