Your phones aren't the only triggers keeping you awake. If you often find yourself counting down the hours until dawn, maybe it's time to examine some unexpected factors that are getting in the way of your sleep. Although caffeine, blue light from screens and stress are the most well-known enemies of sleep, here are some other hidden factors that contribute to your lack of sleep.
1. Dust spiders
Dust spiders are those microscopic creatures that exploit your dead skin, which remains on pillows and sheets. We lose about 500 million skin cells every day, which is why these creatures feel right at home.
An increased sensitivity to dust mites can cause symptoms of insomnia. Therefore, it is important to change your pillowcases regularly. Also, wash your sheets every week, clean your bedroom at least twice a week and don't forget to clean your curtains and other surfaces too.
2. Distractions
Watching TV, talking on the phone, and any activity other than sleep activates wakefulness signals in the brain. These activities create a bond with where you sleep, making it harder to fall asleep. Keep distractions out of your bedroom and be sure to put your phone away before you go to bed. Try to stop activities at least 30 minutes before bed to deactivate these insomnia-causing stimuli.
3. The mess in the room
A messy room can cause stress and increase anxiety levels, making it harder to sleep. Surrounding yourself with things that require organization can keep your brain active and keep you awake. You don't have to do a deep clean, but organizing your spaces can go a long way toward feeling calm.
4. Alcohol and drugs
Some medications you use can cause insomnia. Some decongestants (nasal decongestants) contain stimulants that impair sleep, while many antidepressants can increase sleep problems. Don't ignore any changes you notice in your sleep quality, and remember that alcohol also contributes to sleep disruption. Although it may help you fall asleep faster, it affects the quality of your sleep at night.
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