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Key points
- To get better sleep, change your sheets more frequently, vacuum, dust more, and straighten up your bedroom.
- Talk with a pharmacist or doctor about the side effects of your medications.
- Reserve your bed for sleep and sex only. No Netflix, eating, doom scrolling, or working.
You probably already know that caffeine, blue light, stress, and unquiet environments prevent you from getting a good night’s sleep. If you don’t, here’s a recap: Caffeine blocks a receptor in our brain for adenosine, a substance that makes us feel sleepy. Blue light from screens and devices shuts down the production of melatonin, another substance that makes us feel sleepy. Stress kicks our arousal system into gear and prompts the pumping out of cortisol and adrenaline, which kills sleepiness. And unquiet environments jolt us awake, increase stress, and interfere with falling asleep in the first place.
You might not know, however, that there are other sleep-wreckers that are far more insidious because few people know of their impact. Below are four not-so-obvious slumber disruptors—and what to do about them. Address each one and you may just find yourself waking up far more refreshed.
1. Dust Mites
These microscopic pests accumulate on bed linens, carpets, and stuffed animals. They feed on dead skin cells, which we shed about 500 million of daily. Dead skin cells actually comprise most of the dust in our homes and they’re abundantly heaped in our sheets, given that we spend about 6 to 8 hours or more in bed each night. Higher concentrations of dust mites have been linked with more intense insomnia symptoms in children and adults due to the allergic response many humans have to them.
To reduce this sleep disruptor, wash your sheets once weekly, vacuum your bedroom at least twice a week, and be sure to dust any curtains, blinds, or other surfaces where dust readily accumulates just as often. You should also wash stuffed animals once a month or throw them in a drying machine (on hot) for about 20 minutes. Better yet, keep the stuffies off your kids’ beds (or your own, no judgment)—though this is easier said than done.
2. Wakefulness Cues
Watching TV, eating, talking on the phone, or doing anything other than sleeping and having sex in your bed is not a wise idea. This is because every non-sleep-related activity becomes associated in your brain with the cue of wakefulness, which you definitely don’t want to activate when you’re trying to curl up and get some Z’s.
Even if you live in a very small room, it's critical that you preserve your bed for sleep-related activities only. (Sex is an exception because research shows orgasms help improve sleep quality and latency—a.k.a., how long it takes you to fall asleep). Get a folding desk and small chair to eat and watch Netflix and keep your phone out of reach (and sight!!) when your head hits the pillows. The mere presence of your phone can keep you awake thinking of all the texts and emails you need to respond to, or all the posts you want to write on social media, and this is not at all conducive to sleep.
Some research shows that people's physiological arousal increases when they perceive a need to respond to a message but physically cannot. This doesn't even begin to account for the emotional and physiological activation that occurs when we flip through reams of short reels on Instagram or TikTok.
Invest in a physical alarm clock and start practicing the high art of turning off your devices (does that terrify you?) 30 minutes to 1 hour before you’d like to be asleep to handle this one. Yes, it's hard but yes you can do it—and it will get easier over time as you build the proverbial muscle to unplug from your coveted devices.
3. Clutter
Clutter in your bedroom also functions as a wakefulness cue, often because it calls to us ever so subtly to be cleaned up and organized, and also because it’s stressful to be in an unkempt and disorganized environment. Seeing everything that remains undone can increase our anxiety (the anticipation of a future threat—e.g., of cleaning, of being judged, of hearing internalized judgments from others in our past about our upkeep)—another negative influence on our odds of falling and staying asleep.
You don’t need to Marie Kondo you’re entire home, but at least having spaces to put stray items, papers, books, and clothes can make a significant difference to your peace of mind.
4. Pills and Swills
Substances of all kinds can interfere with sleep, including commonly prescribed ones. On the OTC side, decongestants can trigger insomnia due to the stimulants they contain that help un-stuff your nose (namely: phenylephrine, pseudoephedrine). When it comes to prescriptions, beware that many SSRIs and SNRIs (commonly prescribed antidepressants) can increase insomnia. Be sure to discuss with your prescriber any changes in your sleep that you observe after taking these medications.
Not all antidepressants carry this risk (those acting on histamine receptors, like mirtazapine or mianserine, or at melatonin receptors, like agomelatine, tend to promote sleepiness and sleep) and adjunctive sleep aids can be taken to mitigate any sleepless side effects from those that do. The same goes for any prescription steroids, which promote arousal.
Ask your local pharmacist about the potential side effects of any prescriptions or supplements you’re taking (pharmacists tend to be a bit more accessible than prescribers if you need medication-related info sooner rather than later) and consider working with your physician to change the time at which you take any sleep-disrupting meds for better sleep results.
Alcohol also remains a major contributor to insomnia. Yes, it helps conk you out quickly, but it suppresses REM sleep throughout the night and contributes to wakefulness. Try to give yourself a few more sober nights if you’re feeling too exhausted the days after happy hours.
What if I'm Still Not Sleeping?
For those of us who still experience too much wakefulness overnight no matter what we do, it may be worth finding a CBT-I therapist (cognitive behavioral therapy for insomnia has been shown to improve sleep hygiene and efficacy by maximizing environmental and behavioral tweaks that make sleep more regular). Having a visit with your primary care provider to review your current medication and diet, and explore some prescription sleep aids if necessary is another option.
If you’re struggling with sleep, don’t lose hope. There are many things you can change about your environment and lifestyle to promote a better night’s rest. Start with the items listed in this post and you might already begin to feel a difference.
To find a therapist, visit the Psychology Today Therapy Directory.
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