7 Things That Ruined My Sleep (and How I Fixed Them)

Hey there, wellness warriors! If you’re anything like me, you know that sleep is the secret sauce to feeling fabulous, especially as we navigate our 30s and beyond. But let’s be real: life gets hectic, and sometimes sleep feels like a luxury we can’t afford. I’ve been there, and I’m here to share my experience—the things that ruined my sleep and how I turned it around. Let’s dive in!

1. The Blue Light Battle

The Culprit: Screens Everywhere

In today’s digital age, our screens are practically glued to our hands. Whether it’s scrolling through Instagram or binge-watching our favorite shows, blue light exposure at night can seriously mess with our sleep cycle.

The Fix: Digital Curfew

To combat this, I instituted a digital curfew. Here’s how it works:

• Turn off screens at least 1 hour before bedtime.
• Use blue light blocking glasses if you have to be on your devices.
• Read a physical book or listen to calming music instead.

Mini Checklist:

• [ ] Set a digital curfew.
• [ ] Invest in blue light blocking glasses.
• [ ] Find a relaxing pre-bedtime activity.

“Your sleep sanctuary begins when you unplug from the digital chaos.”

2. Caffeine Overload

The Culprit: Too Much Java

I love my coffee, but I learned the hard way that caffeine can linger longer than you think. Having that second cup in the afternoon? Not a great idea if you want a solid night’s sleep.

The Fix: Caffeine Cutoff

I decided to implement a caffeine cutoff time. Here’s my strategy:

• No caffeine after 2 PM.
• Switch to herbal tea in the afternoon and evening.
• Stay hydrated with water throughout the day.

Mini Checklist:

• [ ] Set caffeine cutoff time.
• [ ] Explore herbal tea options.
• [ ] Drink plenty of water.

3. Stress & Overthinking

The Culprit: Racing Thoughts

Sometimes, my mind just wouldn’t shut off. Stress and anxiety can creep in at bedtime, turning my head into a hamster wheel of thoughts. Sound familiar?

The Fix: Evening Calm Ritual

To combat racing thoughts, I created a calming evening ritual:

• Journaling: Spend 10 minutes writing down my thoughts.
• Meditation: Use an app for guided meditation or calming sounds.
• Deep breathing: Practice 5 minutes of deep breathing exercises.

Mini Checklist:

• [ ] Dedicate time for journaling.
• [ ] Try a meditation app.
• [ ] Practice deep breathing exercises.

4. Uncomfortable Sleep Environment

The Culprit: Improper Setup

Have you ever tossed and turned because your mattress was too firm or your pillow was too flat? I’ve been there! A poor sleep environment can ruin even the best intentions.

The Fix: Optimize Your Sleep Space

I made some simple, yet impactful changes to my sleep environment:

• Invest in a quality mattress that suits your sleep style.
• Choose pillows that provide proper neck support.
• Create a dark and cool room with blackout curtains and a fan.

Mini Checklist:

• [ ] Evaluate your mattress and pillows.
• [ ] Install blackout curtains.
• [ ] Ensure your room is cool and comfortable.

5. Irregular Sleep Schedule

The Culprit: Sleep Chaos

Between late nights and early mornings, my sleep schedule was all over the place. This inconsistency can throw your body’s internal clock into a tailspin.

The Fix: Consistent Sleep Schedule

I started sticking to a regular sleep schedule. Here’s my plan:

• Go to bed and wake up at the same time every day—yes, even on weekends!
• Create a bedtime routine that signals it’s time to wind down.
• Limit naps to 20-30 minutes if necessary.

Mini Checklist:

• [ ] Set a consistent sleep and wake time.
• [ ] Establish a calming bedtime routine.
• [ ] Monitor your napping habits.

6. Poor Nutrition Choices

The Culprit: Late-night Snacks

I love a midnight snack as much as anyone, but I learned that heavy or spicy foods can disrupt my sleep quality.

The Fix: Mindful Eating

I started being more mindful about what I eat in the evening:

• Opt for light snacks if needed—think yogurt or nuts.
• Avoid heavy or spicy meals at least 2-3 hours before bed.
• Stay mindful of alcohol consumption; it may make you drowsy initially but can disrupt sleep later.

Mini Checklist:

• [ ] Choose light snacks before bed.
• [ ] Avoid heavy meals in the evening.
• [ ] Limit alcohol before bed.

7. Lack of Physical Activity

The Culprit: Sedentary Lifestyle

While I always knew exercise was important, I didn’t realize how much it directly affected my sleep quality. A lack of movement can leave you feeling restless at night.

The Fix: Daily Movement

I made it a goal to incorporate regular physical activity into my day:

• Aim for at least 30 minutes of exercise, whether it’s a walk, yoga, or a workout.
• Schedule workouts for the morning or early afternoon to boost energy levels throughout the day.
• Find activities you enjoy—it’s easier to stick with it!

Mini Checklist:

• [ ] Set a daily movement goal.
• [ ] Schedule workouts at convenient times.
• [ ] Explore different physical activities.

Closing Thoughts

There you have it—seven things that ruined my sleep and how I transformed my nights into restful retreats. Remember, finding what works for you is key; everyone’s journey to better sleep is unique. Don’t feel discouraged if it takes some time to find your perfect sleep strategy.

Here’s to restful nights and energized days!

Sleep well, sleep wisely!

• Zara Brooks, FitByZara.com

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Important: Educational only, not medical advice. Supplements don’t diagnose, treat, cure, or prevent diseases. Talk to your provider before changes to diet, exercise, or supplements.