Common Sleep Disruptors- You're Not Alone

I’ve been digging into recent sleep research from the National Sleep Foundation as we head into the Fall and Winter months. This time of year, sleep deprivation becomes increasingly common, and many people wonder why they can’t fall asleep or stay asleep. Often, the barrier is straightforward: caring for young children, managing chronic pain, or working overnight shifts can disrupt healthy rest. If you’re struggling with sleep, one or more of these factors may be interfering with your ability to get the restorative shuteye your body needs.

Do some research

Read up on the factors that may be impacting you and what you can do about them, starting tonight. Which sleep disruptors might be affecting you? Which could you potentially change? Using digital devices before bed Watching TV or using your phone at night can feel like a harmless, entertaining habit, but it may be keeping you awake.

Using devices distracts you from sleep, and light emitted by digital screens may suppress melatonin, the hormone that regulates your sleep cycle. To sleep better, consider shutting down your phone, your laptop, your tablet, and your TV an hour before bedtime- polls show that people who use devices 60 minutes before bed have the hardest time falling asleep. Make sure everything is in do-not-disturb mode so you won’t be woken up by pings, chimes, and suddenly bright screens.

Some Helpful Tips

Drinking before bed may help you doze off faster but can lead to low quality sleep later in the night, and cause you to wake up more. Stay Aware of Sleep Apnea Be on alert for this common disorder, so you can address it quickly. Have you heard of obstructive sleep apnea (OSA)? It’s an extremely common sleep disorder that often goes unnoticed. Half of all people with hypertension are estimated to have the disorder. Sleep apnea is an interruption in breathing during sleep that can last 10 to 120 seconds and may occur up to 30 times or more each hour. OSA is caused by a blockage of the airway, typically when soft tissue in the back of the throat collapses and closes.

That blockage prevents you from breathing. As oxygen levels drop, your lungs automatically trigger a big intake of air. To someone else in the room, this can sound like choking or coughing. When your body is repeatedly deprived of oxygen, it triggers a stress response that drives up your blood pressure and blood sugar, increasing your risk of type 2 diabetes, and making it harder to manage hypertension. Day to day, sleep apnea disrupts and prevents restorative sleep, leaving you tired and groggy.

What causes OSA? In adults, one of the most common causes of obstructive sleep apnea (OSA) is excess weight, as added fat around the neck can narrow or block the upper airway. Alcohol use and smoking also increase risk.

Possible symptoms of OSA include: • Feeling tired despite going to bed at a reasonable hour • Loud snoring • Trouble concentrating • Frequent tossing and turning • Forgetfulness • Coughing or choking during sleep • Morning headaches • Waking up often to urinate • Sore throat upon waking • Heavy nighttime sweating

If you’re experiencing any of these symptoms, talk with your primary care provider. Effective treatments exists- including weight management, reducing nasal congestion, and using devices that help keep the airway open.

Sleep well. 'Healthy sleep impacts nearly every aspect of your physical and mental wellbeing.'

Sleep Patterns

How have you been sleeping? If the answer is “not great,” you’re not alone. Getting 7–8 hours of sleep each night is just as essential as eating well and staying active. During sleep, your brain and body regulate blood pressure, repair tissues, strengthen immunity, support decision‑making, boost creativity, and help you manage emotions.

When you consistently sleep fewer than 7 hours, your functioning drops quickly; and long‑term sleep loss increases the risk of diabetes, heart disease, stroke, asthma, COPD, arthritis, depression, and other chronic conditions. According to the CDC, about 35% of Americans sleep less than 7 hours per night, making sleep deficiency a widespread issue.

Regular exercise is one proven strategy: research from the National Sleep Foundation shows that people who engage in any level of physical activity tend to fall asleep faster and stay asleep longer. Beyond movement, the NSF offers practical tips on improving sleep habits, routines, and environments at thensf.org.

As we move into the Fall and Winter months, prioritizing sleep is one of the most powerful steps you can take for your health. Small changes- guided by evidence‑based tips from the National Sleep Foundation- can help you rest better, feel better, and show up stronger every day.