Your poor sleep isn’t normal—fix it in 3 steps

 

Are you causing your own sleepless nights? It’s estimated that around 30% of adults suffer from insomnia, with 10% having such bad insomnia it affects their everyday lives. Even those who don’t suffer insomnia might still be affected—13.5% of people over 18 report feeling exhausted or tired more often than not. Our modern stressful life is definitely one of the primary causes behind these sleep problems. We spend so much time racing around every day that we have a hard time shutting our minds down at night.  Add to that depression and anxiety rates that seem to be increasing with every generation, and you can see why it’s such a struggle to sleep. If you’re experiencing sleep problems—be it restlessness, frequently waking up at night, waking up too early, or an inability to fall asleep—the answer might lie with some of your daily habits or things you’re exposed to that you don’t even realize. Here are the three top disruptors of your daily sleep you need to be aware of: 1. Screen Time – Screen time, particularly in the evening before bed, is terrible for your sleep. Experts agree that exposure to blue light can decrease the production of the melatonin your body needs to fall asleep. More than two hours of exposure in the evening can impair sleep quality. But that’s not all. Research has also identified social media use (particularly in the evening) as a cause behind stress, anxiety, and, inevitably, sleep problems.  That time you spend scrolling through your Facebook, Instagram, Twitter, or TikTok feed at night may not help you to relax as much as you thought. In fact, it can actually elevate your stress levels and increase your anxiety and depression rates.  Better to stay off screens at night and instead read, play a game, listen to music, or do a puzzle—anything away from a TV, tablet, computer, or phone screen.  2. Toxins in Your Home – Research has already identified pesticides and air pollution as factors behind poor sleep quality, so it should come as no surprise that toxins in your house could also be a reason you’re not sleeping well. Exposure to pollutants like formaldehyde (found in memory foam), volatile organic compounds (the result of frying food and emitted by cleaning supplies), and carbon monoxide (produced when appliances are poorly ventilated, incorrectly installed, or aren’t properly maintained) have all been linked to poor sleep quality. Mold can also lead to sleep problems, everything from snoring to coughing to insomnia. It's a good idea to do an overhaul of your in-home environment to try and clean away any toxins or chemicals that might impair or interfere with your sleep quality.  3. Nutrient Deficiencies – Science has identified a number of micronutrients that are essential for sleep: Vitamin A Vitamin B6 Vitamin C Vitamin D Vitamin E Calcium Magnesium A deficiency of these micronutrients—a common problem in our fast food-filled modern society—can contribute to sleep problems.  It’s imperative that you eat a balanced, healthy diet rich in these micronutrients. If you can’t get enough in your diet, add a supplement to your life to make sure you’re getting enough. (Calcium and magnesium are particularly important for a better night’s sleep.) It’s time to assess your life and see if your screen usage, indoor air quality at home, and nutrition are the cause behind your sleep issues. If so, you’ll find that making a few small changes to your daily routine and diet and cleaning up your environment can make a world of difference in helping you to sleep. Small actions can lead to big outcomes!

Yours in good health, Andrew Peloquin Editor-in-Chief, The Longevity Journal