Foods That Fuel Insomnia and Increase Nightmares

From jordannews.jo

A recent study found that eating certain foods late at night may affect sleep quality and increase disturbing dreams and nightmares, particularly among people with lactose intolerance.

The study included 1,082 students, with an average age of 20, who answered questionnaires about their sleep quality, sleep disturbances, and nightmares, alongside questions about their eating habits, intolerance to certain foods, and whether they noticed specific foods affecting their sleep and dreams.

More than 40% of participants reported that eating a late-night snack or certain foods affected their sleep, either positively or negatively. 20% said foods like fruit, herbal tea, and vegetables helped them sleep better, while 24.7% reported that sweets, dairy products, and spicy foods negatively affected their sleep.

Looking specifically at disturbing dreams occurring after night-time eating, researchers found that dairy products and sweets were among the foods most commonly consumed by participants before bed.

A Clear Link to Lactose Intolerance
The relationship was especially pronounced among participants with lactose intolerance, who were more likely to report that late-night snacking negatively affected their sleep.

Among participants who said food negatively affected their sleep, 29.6% had lactose intolerance, compared to 19.5% among those who said food had no effect on their sleep.

Researchers believe digestive symptoms may explain part of this link, since stomach pain and digestive disturbances occurring at night can affect sleep and may lead to more vivid or disturbing dreams.

Dr. Tore Nielsen of the University of Montreal, the study's lead author, said nightmares tend to be worse among people with lactose intolerance and severe digestive symptoms, noting that physical sensations can influence dreams.

Researchers also found that eating late-night snacks, regardless of the type of food, was linked to an increase in dreams and nightmares. By contrast, people who rarely snacked before bed were more likely to remember their dreams compared to those who regularly ate late at night.

Findings Consistent with Earlier Research
These findings align with previous research linking digestive disorders to sleep problems. In a 2019 study involving 2,752 participants, researchers found a link between sleep disturbances and digestive conditions, including gastroesophageal reflux disease and irritable bowel syndrome.

Other research also suggests that night-time acid reflux can affect sleep, due to reduced efficiency of the oesophagus's acid-clearing mechanisms during sleep.
That said, the researchers stress that the study doesn't prove dairy products or sweets directly cause nightmares, nor does it mean everyone should avoid these foods before bed.

Nielsen noted that broader studies are needed, involving people of different ages, social backgrounds, and dietary habits, to confirm whether the findings can be generalized to the wider population. The researchers also plan to conduct an additional study comparing dairy consumption with other foods, aiming to more precisely understand the relationship between diet, nightmares, and sleep disturbances.

https://www.jordannews.jo/Section-122/Health/Foods-That-Fuel-Insomnia-and-Increase-Nightmares-55576 

Nature’s Sleeping Pill: How Common Fruits Engineer Better Sleep

From streamlinefeed.co.ke 

Clinical sleep expert Dr. Michael Breus explains the neurochemical science behind using bananas, kiwis, and pineapples as highly effective, natural sleep aids

In an era where synthetic sleep aids generate billions in pharmaceutical revenue, clinical sleep specialists are increasingly pointing patients toward the produce aisle. A prominent clinical psychologist and sleep expert, Dr. Michael Breus—widely known as The Sleep Doctor—has identified a specific profile of common fruits that trigger the exact neurochemical pathways necessary for deep, restorative sleep. Leading the charge is the humble banana, which Breus has unequivocally labelled nature's sleeping pill.

For consumers in agricultural powerhouses like Kenya and Uganda, where bananas and pineapples are staple exports, these findings offer a highly accessible solution to the growing global epidemic of insomnia. Rather than relying on over-the-counter melatonin supplements, integrating specific fruits into a pre-bedtime routine provides a bioavailable, natural mechanism to regulate the circadian rhythm.

The Neurochemistry of the Banana

While commonly associated with morning energy boosts, the biological profile of a banana makes it an optimal night-time sedative. According to nutritional analysis, a medium-sized banana (approximately 126 grams) delivers around 34 milligrams of magnesium, alongside significant doses of potassium, vitamin B6, and the amino acid tryptophan.

Dr. Breus explains the physiological chain reaction, noting that bananas contain melatonin, tryptophan, vitamin B6, and magnesium, which are all excellent for producing serotonin and facilitating sleep. Magnesium is critical; it acts as a natural muscle relaxant and helps suppress the central nervous system, reducing the levels of cortisol (the stress hormone) that frequently prevent sleep onset.

The Banana Tea Hack

To maximize these benefits, Dr. Breus advocates for an unconventional preparation method: banana tea. By boiling the fruit with its skin intact, consumers can extract the concentrated magnesium stored primarily in the peel.

The process requires slicing off the ends of an organic banana, cutting it in half, and boiling it in three cups of water for three to five minutes until the peel darkens. The resulting infused water delivers a potent, fast-acting dose of magnesium without the heavy digestive load of eating solid food immediately before bed.

The Melatonin and Serotonin Boosters

Beyond bananas, clinical research supports the efficacy of several other specific foods in altering brain chemistry to induce sleep:

• Kiwis: Consuming kiwifruit an hour before bed has been shown to decrease the time it takes to fall asleep. Dr. Breus notes that kiwis help promote serotonin in the brain, the calming hormone that assists in relaxing the body prior to sleep. Serotonin is also the direct biochemical precursor to melatonin.
• Pineapples: This tropical fruit is a massive natural source of melatonin. Studies have indicated that consuming fresh pineapple can increase melatonin marker levels in the human body by up to 266 percent, signalling to the brain that it is time to shut down.
• Greek Yogurt: Often overlooked as a sleep aid, dairy is crucial for the absorption of sleep-inducing amino acids. Medical professionals assert that since many individuals lack adequate calcium, Greek yogurt can bridge the gap, helping the brain utilize the amino acid tryptophan to manufacture the sleep-inducing melatonin.

Timing and Digestion

While these fruits possess powerful sedative properties, sleep experts warn that timing is critical. Consuming heavy meals or foods with high glycaemic indexes too close to bedtime can spike blood sugar levels, leading to a reactionary crash that actually disrupts the sleep cycle and causes midnight awakenings.

The recommended protocol is to consume these specific, targeted snacks approximately 60 to 90 minutes prior to sleep. This allows the digestive system to process the nutrients and release the necessary amino acids into the bloodstream, where they can cross the blood-brain barrier and begin the conversion into serotonin and melatonin.

As global populations report increasing levels of stress and poor sleep architecture—often exacerbated by blue light from digital screens and sedentary lifestyles—the shift toward holistic, food-based interventions is gaining significant traction. By utilizing the biochemical properties of bananas, pineapples, and kiwis, individuals can biohack their night-time routines using ingredients readily available at their local market.

https://streamlinefeed.co.ke/news/sleep-doctor-michael-breus-banana-kiwi-pineapple-insomnia

What to eat for insomnia during menopause, according to an expert

From vogue.in

Sleep disturbances tend to increase during menopause. Here’s how you can address them through diet 

During menopause, the quality of sleep can also change. Sleep disturbances are very common, with an overall prevalence of 51.6%. In some cases, insomnia during menopause can become particularly severe, leading to chronic fatigue, a decline in quality of life and long-term consequences for mental and physical health. In particular, the risk is higher for people who sleep less than five hours a night.

Sleep deprivation is associated with the development of various chronic conditions, including cardiovascular disease, diabetes and cancer and it also increases the risk of being overweight. Changes in sleep and circadian rhythm can also exacerbate digestive disorders. “Sleep deprivation negatively affects calorie intake and glucose utilisation, appetite, nutrient absorption and metabolism as a whole,” explains Dr Valeria Galfano, surgeon—specialist in food science and dietetics, author of the book Diet and Exercise During Menopause (Edizioni Lswr).

The importance of nutrition in sleep quality

To promote better sleep quality, it is essential to adopt a healthy eating pattern, which can also have an impact on body weight. “Studies conducted on perimenopausal and postmenopausal women have shown that greater adherence to the Mediterranean diet is associated with reduced inflammation and improved sleep quality and duration, as well as fewer symptoms of insomnia during menopause,” adds the specialist.

It is also advisable to focus on foods that naturally contain melatonin, as they can directly influence sleep quality. “An adequate intake of tryptophan (melatonin’s precursor) also has positive effects on night-time rest. In fact, variations in tryptophan content across different foods can lead to changes in melatonin levels,” the specialist points out, adding: “Some studies have observed improvements in certain sleep parameters, such as increased sleep duration, following an adequate intake of tryptophan, while a reduction in tryptophan intake has been associated with a decline in sleep quality.”

Where can you find melatonin?

“Among animal-based sources, eggs and fish have relatively high levels, while among plant-based foods, the highest concentration is found in dried fruit. Among the various types of fruit, cherries, strawberries and wine grape skins are among the richest sources. Studies conducted on different varieties of cherries have shown a particularly high melatonin content, suggesting that this fruit may be suitable for the development of functional foods,” the dietitian emphasises.

Where can you find tryptophan?

“In saltwater fish such as cod, in molluscs and crustaceans, in algae (including spirulina), in eggs (particularly the egg white), soy, sesame, sunflower and pumpkin seeds, cheeses and yeast.”
Several vitamins and trace minerals act as cofactors in melatonin synthesis and must therefore be included in the diet of a woman going through menopause: “folic acid, vitamins B6 and B12, magnesium and zinc.”

What regulates the sleep-wake cycle

Regular meal times play a key role in maintaining the circadian rhythm, as Dr Galfano points out. “Irregular eating habits tend to disrupt the biorhythm, causing a shift in the sleep-wake cycle and a decline in sleep quality. In particular, sleep is most affected by the timing and composition of the evening meal: it's advisable to eat dinner at least two hours before bedtime. Drinking large amounts of fluids immediately before going to bed is also not recommended: daily fluid intake should be spread evenly throughout the day and water is the best choice for quenching thirst.”

In general, meals that provide adequate amounts of protein, carbohydrates and fats are important for promoting a good night’s rest. “It’s not just the quantity that matters, but also the quality of the nutrients. Scientific evidence points to the beneficial role of omega-3 fatty acids, which can positively influence serotonin secretion. It's also recommended to prioritise meals with a low glycaemic load and high fibre content.”

https://www.vogue.in/content/what-to-eat-for-insomnia-during-menopause

The surprising foods that could be ruining your sleep — and what to eat instead

From theconversation.com

By Erica Jansen

More and more evidence shows that overall dietary patterns can affect sleep quality and contribute to insomnia

You probably already know that how you eat before bed affects your sleep. Maybe you’ve found yourself still lying awake at 2 a.m. after enjoying a cup of coffee with dessert. But did you know that your eating choices throughout the day may also affect your sleep at night?

In fact, more and more evidence shows that overall dietary patterns can affect sleep quality and contribute to insomnia.

I am a nutritional epidemiologist, and I’m trained to look at diets at the population level and how they affect health.

In the U.S., a large percentage of the population suffers from poor sleep quality and sleep disorders like insomnia and obstructive sleep apnoea, a condition in which the upper airway becomes blocked and breathing stops during sleep. At the same time, most Americans eat far too much fatty and processed food, too little fibre and too few fruits and vegetables.

Although it is difficult to determine whether these two trends are causally linked to one another, more and more research points to linkages between sleep and diet and offers hints at the biological underpinnings of these relationships.

Most Americans consume far too little fibre and too few fresh fruits and vegetables. fcafotodigital/E+ via Getty Images

How diet and sleep quality can be intertwined

My colleagues and I wanted to get a deeper understanding of the possible link between sleep and diet in Americans who are 18 and older. So we analysed whether people who follow the government’s Dietary Guidelines for Americans get more hours of sleep.

Using a nationally representative dataset of surveys collected from 2011 to 2016, we found that people who did not adhere to dietary recommendations such as consuming enough servings of fruits, vegetables, legumes and whole grains had shorter sleep duration.

In a separate study, we followed more than 1,000 young adults ages 21 to 30 who were enrolled in a web-based dietary intervention study designed to help them increase their daily servings of fruits and vegetables. We found that those who increased their fruit and vegetable consumption over a three-month period reported better sleep quality and reductions in insomnia symptoms.

Research conducted outside the U.S. by my group and others also shows that healthier overall dietary patterns are associated with better sleep quality and fewer insomnia symptoms. These include the Mediterranean diet – a diet rich in plant foods, olive oil and seafood, and low in red meat and added sugar – and anti-inflammatory diets.

These are similar to the Mediterranean diet but include additional emphasis on certain components in the diet like flavonoids, a group of compounds found in plants, which are shown to lower inflammatory biomakers in the blood.

Parsing the foods and nutrients

Within overall healthy diet patterns, there are numerous individual foods and nutrients that may be linked to quality of sleep, with varying degrees of evidence.

For example, studies have linked consumption of fatty fish, dairy, kiwi fruit, tart cherries and other berries such as strawberries and blueberries with better sleep. One of the common pathways through which these foods may affect sleep is by providing melatonin, an important modulator of sleep and wake cycles in the brain.

Fibre-rich foods like beans and oatmeal and certain protein sources – especially those that are high in the amino acid tryptophan, such as poultry – are also associated with higher-quality sleep. Individual nutrients that may be beneficial include magnesium, vitamin D, iron, omega-3 fatty acids and manganese. Some foods like salmon are sources of multiple nutrients.

Untangling the complexity

One important caveat with a lot of the research on individual foods, as well as diet patterns, is that most studies cannot easily disentangle the direction of the relationships.

In other words, it’s hard to know whether the association is a result of diet affecting sleep, or sleep affecting diet. The reality is that it is likely a cyclical relationship, where a healthy diet promotes good sleep quality, which in turn helps to reinforce good dietary habits.

With observational studies, there are also possible confounding factors, such as age and economic status, that may have important correlations with both sleep and diet.

Foods to avoid for sleep health

Aiming for higher intake of sleep-promoting foods isn’t necessarily enough to get better sleep. It’s also important to avoid certain foods that could be bad for sleep. Here are some of the main culprits:

• Saturated fats, such as that in burgers and fries and processed foods, could lead to less slow-wave sleep, which is considered the most restorative sleep.

• Refined carbohydrates, such as those in white bread and pasta, are metabolized quickly. If you eat these foods for dinner, they can result in waking up from hunger.

• Alcohol disrupts sleep quality. Although the sedative effects of alcohol can initially make it easier to fall asleep, it disrupts sleep patterns by shortening the amount of REM, or rapid eye movement, sleep in the first part of the night and leads to more night awakenings.

• Caffeine consumed even six hours before bed can make it difficult to fall asleep because it blocks the hormone adenosine, which promotes sleepiness.

• The consistent overconsumption of calories can lead to weight gain, one of the strongest predictors of obstructive sleep apnoea. Having excess weight is a factor because it can put additional pressure on the diaphragm and lungs, and can also lead to a narrower airway if fat accumulates around the neck and throat.

Interestingly, our group has recently shown that toxicants in food or food packaging, like pesticides, mercury and phthalates – chemicals used to manufacture plastics – can affect sleep. Since toxicants can be found in both healthy and unhealthy foods, this research suggests that some foods can contain a mix of components that are both beneficial and harmful for sleep.

Timing of meals and gender considerations

The timing and consistency of eating, known as “chrononutrition” in the sleep research field, also very likely help to explain associations between healthy diets and good sleep.

In the U.S., eating at conventional meal times as opposed to random snacking has been associated with better sleep. In addition, late-night eating is typically associated with unhealthier food intake – such as processed snacks – and could cause more fragmented sleep.

A final and very interesting piece of this puzzle is that associations between diet and sleep often differ by gender. For example, it appears that the associations between healthy diet patterns and insomnia symptoms could be stronger among women. One reason for this could be gender differences in sleep. In particular, women are more likely than men to suffer from insomnia.

Keys to a good night’s sleep

Overall, there is not one magic food or drink that will improve your sleep. It’s better to focus on overall healthy dietary patterns throughout the day, with a higher proportion of calories consumed earlier in the day.

And, in addition to avoiding caffeine, alcohol and heavy meals in the two to three hours before bed, the last few hours of the day should include other good sleep hygiene practices.

These include disengaging from technology, reducing light exposure and creating a comfortable and relaxing environment for sleep. Moreover, allowing enough time to sleep and maintaining a consistent bedtime and wake time is essential.

https://theconversation.com/whats-the-best-diet-for-healthy-sleep-a-nutritional-epidemiologist-explains-what-food-choices-will-help-you-get-more-restful-zs-219955

People On Plant-Based Diets Sleep Up to 48 More Minutes Per Night

From sleepfoundation.org

At a Glance:

Vegetarians and vegans sleep 36 minutes more per night than average, with up to 90% reporting good or excellent sleep quality. Those following a raw food diet get even better sleep — 48 more minutes per night of sleep and 97% with above-average sleep quality.

Folks who follow no particular diet sleep 12 minutes less per night than average, and only 36% rate their sleep quality above average.

When it comes to snacking, those who choose yogurt sleep better, and those who like sweet treats such as brownies or cookies don’t do so badly — but popcorn snackers routinely get some of the worst sleep.

Those who often eat foods good for sleep, such as fatty fish, tart cherries, and kiwi, sleep up to 42 minutes more per night than average.

Insomnia is the top sleep issue reported among survey respondents (41%), affecting almost half of intermittent fasters (48%) and those following gluten-free (47%) and diabetic (47%) diets.

For those struggling to get a solid night’s sleep, what’s on your plate could be the culprit. As they say, “You are what you eat,” and the same goes for your sleep. It’s simple, really: If you eat poorly, your slumber is liable to suffer, too. And vice versa.

Dr. Abhinav Singh, medical director of the Indiana Sleep Center in Greenwood, Indiana, SleepFoundation.org medical-review expert, and author of Sleep to Heal: 7 Simple Steps to Better Sleep, describes it as “a vicious cycle.”

“Good sleep begets more good sleep, and poor sleep begets more poor sleep. And poor sleep leads to poor food choices. That’s why they’re called comfort foods. Because nobody who’s tired and sleep-deprived is going to reach for a salad,” he says.

But… maybe they should? According to a recent SleepFoundation.org survey, vegetarians and vegans sleep 36 minutes more per night than average, with up to 90% of them having above-average sleep quality. Better yet, those following a raw food diet get even more sleep — 48 additional minutes per night of sleep than average, and 97% describe their quality of sleep as above average. By comparison, those who follow no particular nutritional regimen sleep 12 minutes less than average, with only 36% rating their sleep quality as above average.

Katie Hammill, certified nutritional practitioner in Jacksonville, Florida, says that our nutrition and diet correlate “without a doubt” to the quality and quantity of our sleep: “What we eat and when we eat it can drastically impact both how we fall asleep and the quality and duration of our sleep cycles.”

The Food Factor

So, what should (or shouldn’t) we eat to get some quality shut-eye? Overall, folks who aim for healthier snacks tend to sleep better than average. Yogurt snackers get some of the best sleep, averaging 18 more minutes per night than average, and 61% of those experience above-average sleep quality. According to Hammill, these results are not surprising.

“Studies show that there are beneficial gut bacteria that help synthesize vitamins and neurotransmitters needed for sleep like GABA, so eating a gut-loving diet with fermented and prebiotic/probiotic foods like unsweetened yogurt is helpful,” she says.

But those with a sweet tooth who aim for snacks such as cookies, cake, or brownies don’t fare so badly — those surveyed sleep 12 minutes more than average. Nevertheless, Hammill and Dr. Singh agree that processed foods and sugary treats should still be infrequent, especially before bed, to minimize that blood sugar roller coaster.

“Eating processed foods or reaching for that ice cream tub at 10 p.m. can spike your blood sugar, which activates your kidneys,” Dr. Singh explains. “Then your sleep quality is poor because there are these micro awakenings and even bathroom breaks at night, which can then start to fuel some insomnia habits.”

Hammill suggests aiming for foods rich in protein, fibre, magnesium, and potassium for improved sleep quality. “Ideally, we should try to cut off eating two or three hours before sleep. This allows our body to digest and our blood sugar to stabilize for better sleep. If you find you are hungry before bed, and it is impacting your ability to fall asleep, then a small spoonful of nut butter or half a banana could help.”

Certain foods can help promote good sleep, and the more often we eat them, the better we may sleep. Survey respondents who eat fatty fish 4-6 times per week average 42 more minutes of sleep a night. And those who eat fruits such as tart cherries and kiwi as often sleep 30 more minutes and 24 more minutes per night, respectively.

Just whatever you do, don’t grab the Orville Redenbacher — popcorn snackers in our survey sleep 12 minutes less per night than average and only 35% describe their sleep quality as good or excellent. 

When Dreams Aren’t So Sweet

Meredith Conklin, a 44-year-old court operations manager in Kansas City, Missouri, has long struggled with insomnia. But it wasn’t until getting sober that she truly realized the role that diet played in her (lack of) sleep quality and quantity.

“It would’ve been impossible to look at nutrition as a potential culprit in my sleep problems had I not eliminated alcohol and drugs from my life,” she shares. “That’s when it got easier to identify a direct correlation between my problems with sleep, and the type of food I consumed the previous day.”

Conklin notes that foods with high sugar content and large portions and “heavy” foods consumed less than two hours before bed would exacerbate her night-time awakenings.

“This was confusing at times because as an emotional eater, foods that are high in volume, carbs, and sugar would often provide a numbing effect that I sought as a relaxation technique,” she shares. “However, the outcome would consistently be lack of sleep.” 

Insomnia is the top sleep issue for our survey respondents, with 41% reporting they regularly have trouble falling or staying asleep. Almost half of the intermittent fasters (48%) and those following a diabetic diet (47%) or gluten-free diet (47%) experience insomnia on a regular basis. 

Studies show that getting less sleep can increase daily caloric intake, and over time, this can start to add up.

“People who sleep less can overeat by 200 or 300 calories the next day. You multiply that by six months or a year every day, and that can lead to being overweight, which can precipitate some sleep disorders,” Dr. Singh says. “Weight gain can be a risk factor for snoring and sleep apnoea.”

Hammill echoes this sentiment, stressing that our bodies need energy, which can be obtained through sleep or food: “If we deprive it of one, we will crave the other. I recommend to my clients who have the occasional poor night of sleep or jet lag to start their day with a hearty protein-rich breakfast like a veggie omelette to help minimize those cravings. Maintaining a healthy diet and body weight can go a long way to help alleviate some of these sleep challenges.”

“People who sleep less can overeat by 200 or 300 calories the next day. You multiply that by six months or a year every day, and that can lead to being overweight, which can precipitate some sleep disorders.” - Abhinav Singh, MD, MPH, FAASM  Sleep Medicine Physician, MD

Recent research also highlights the link between what we eat and sleep disorders. For instance, a new study found that people on plant-based diets have a 17% lower risk of developing sleep apnoea than those who eat mainly animal-based foods. And people who eat healthy plant foods like fruits, vegetables, whole grains, and nuts had a lower risk of sleep apnoea than people who ate unhealthy plant-based foods, including refined grains, sweets, and salty foods like chips.

By changing her diet, Conklin seems to have broken the insomnia cycle. She knows what foods result in better sleep for her, and on days she treats herself, she knows her sleep might suffer.

“In the months of January and February this year, I made a nearly complete change to plant-based protein and avoided most egg and dairy products, as well,” she says. “This demonstrated a notable improvement in sleep, fitness, mood — basically all facets of my well-being. It was rather stunning, to be honest.”

https://www.sleepfoundation.org/sleep-news/people-on-plant-based-diets-sleep-up-to-48-more-minutes-per-night

Struggling to Sleep? Experts Say These 10 Common Behaviours Could Be the Real Culprits

From realsimple.com

Some of these behaviours might feel good, but restful sleep is more important 

A good night's sleep is the absolute best form of self-care. But several common night time behaviours may be wrecking your ability to fall asleep, stay asleep, and consistently get quality rest. Each habit impacts people differently, and some might unexpectedly help you stay asleep. (If you swear scrolling your phone helps you sleep better, don't stress over it.) However, if you’re struggling with a bout of poor sleep, start by eliminating every sleep habit on this list that applies, then add them back one-by-one to find the culprit. We spoke with sleep experts about the worst sleeping habits and how to get back on track.

01of 10

Phone Usage

Several experts agree that it’s a good idea to limit your phone use before bed. “Most people are on their phones or watching late at night, which suppresses melatonin,” sleep expert Olivia Arezzolo explains. This can make it hard for people to fall and stay asleep.

Andrea López-Yianilos, PsyD, says to power down all devices and do something else at least an hour before bed. If you have to be on your phone, you could try blue light blocking glasses or the "Night Shift" (on iPhone), which warms the colours on the display. These steps could reduce the impact of blue light, although studies are inconclusive.

02of 10

Eating or Drinking

Eating or drinking within three hours before bed can make for a restless night. And there’s one beverage (the nightcap) that seems like it helps when it actually doesn’t.

That glass of wine might make you feel drowsy, but if you drink it right before bed, it could mess with your sleep quality by disrupting REM sleep. "When alcohol metabolizes, you get dehydrated," López-Yianilos explains, "So you'll have more fitful sleep."

When it comes to eating, moderation is key. Too much or too little food before bed could impact your sleep quality. Try to schedule meals at least three hours before bedtime, and if you get hungry late at night, stick to a small yet filling snack, like nut butter on crackers, López-Yianilos suggests.

03of 10

Exercising

Avoid working out too close to bedtime because exercise raises your body temperature, López-Yianilos explains, and your body temperature should naturally dip as you get ready to sleep.

However, this doesn’t mean never exercising. Just 30 minutes of moderate-intensity aerobic activity during the day can help you sleep better.

04of 10

Not Winding Down

This bad sleep habit is more about not having a habit at all. We should all set aside some time before bed to wind down. “If you are working, scrolling, cleaning, and planning until the second you get into bed, you can expect to have a hard time falling asleep,” says sleep coach Teresa Power. 

“Like children, adults need both time and routine to prepare for rejuvenating, healthy sleep. Keep in mind, you don't need a 10-step, two-hour bedtime routine, but you do need to give your mind and body time to wind down and relax before sleep.”

Teresa Power recommends setting an alarm at least an hour before you plan to be in bed to finish up the show you're watching, make sure the lights are dim, put your phone aside, start washing up, and do whatever you have time to do to relax yourself.

05of 10

Overthinking

Overthinking (or ruminating) can be a bad habit that is hard to break, but there are several ways to get this under control. For starters, return to your breath. “Breathwork helps distract from your racing thoughts and calm your nervous system to relax your back to sleep,” says Power.

“Nasal breathing specifically increases production and release of nitric oxide, which helps blood, nutrients, and oxygen travel throughout your body.  My favourite breathwork exercises are very simple; try box breathing or the 4-7-8 method.”

06of 10

Staying in Bed

One bad sleep habit people make when they can't fall asleep is staying in bed too long. Here’s what you should do instead, according to Arezzolo:

1. If you are awake longer than 20 minutes, get out of bed.
2. Go into the lounge and put on blue light blocking glasses if you have them. If not, just keep lights down low and avoid devices like the TV or phones.
3. Read, meditate or listen to calming music.
4. Only return to bed when you are just about to fall asleep.

07of 10

Ambient Light

Some people have sheer curtains and have no trouble falling or staying asleep. But if you're struggling with poor sleep quality, consider the ambient lighting in your sleep environment, which can cause all sorts of sleep disturbances. These sources can revolve around other night time habits, like playing video games without fully unplugging the console afterward.

If you live in a city with streetlights or have electronics in your room, light pollution and ambient light exposure might be what is hindering your sleep. To fully darken a room, unplug TVs or devices with lighted panels and install some blackout curtains or blackout roller shades. If there are some lights you can't turn off or block, try a comfortable sleep mask.

08of 10

Inconsistent Sleep Duration

“One mistake I see is inconsistent sleep durations,” explains sleep specialist Nicole Shallow, M.Ed, BCBA.  According to Shallow, you might try sleeping longer some nights to “catch up,” but when you do this, you may see a dip in total sleep, causing night wakings or early wakings.  

Even if you have sleep debt, “the goal is to have [your] average sleep be more consistent every day, with consistent wake-up times, give or take an hour,” says Shallow.

If you are struggling with inconsistent sleep, commit to the same wake-up time all seven days of the week—yes, even over the weekend! "Your bedtime will shift to where it needs to be," López-Yianilos says.

09of 10

Sleep Dependency

Sometimes, we don’t even realize that we depend on something to get to bed. “A common thing I see and experience myself is sleep dependency challenges,” says Shallow. When you always have something, and suddenly it’s not there, it may hinder your sleep quality. 

To address this, Shallow says to notice if anything has changed in the environment from when you fell asleep. “For example, if you fell asleep with a show on, notice if turning that same show on helps you fall back to sleep. In the short term, turning it on could be helpful until you develop a new routine and healthy sleep dependencies.”

10of 10

Sleeping Too Much or Too Little

For Arezzolo, who helps people find their sleep type, another major problem is being uncertain of how many hours of sleep you need. "Some people need 9, others only 7, others 8. The hours are largely dictated by your sleep type (chronotype), which is why it’s so important to know."

Sleeping outside your optimal range can set you up for lower sleep quality and worse brain function. In fact, getting 16 minutes less sleep than you need could result in cognitive interference—or more distractions—the next day.

For reference, Arezzolo says in her book Bear, Lion or Wolf that bears need 9 hours, lions need 7 hours, and wolves need 8 hours. These sleep types also describe when you have the most energy and what times you naturally go to sleep and wake up. 

• Bears have a standard schedule. They are most productive midday, slump in the early afternoon, and like to wind down in the evening.
• Lions are early birds, and they have the most energy in the morning, so they like to go to bed early. 
• Wolves are the typical night owl, liking to stay up late and sleep in late. They are the most productive in the evening. 

Sticking to a routine that caters to your natural cycles can help you improve how long and when you sleep.

https://www.realsimple.com/habits-ruining-your-sleep-11867790