Approximate reading time: 27 minutes

1. Blue Light

Exposure to the blue light from screens like your phone or computer can make it harder to sleep, by lowering your body’s level of melatonin, a hormone that helps you sleep (Heo et al., 2017). Nighttime use of devices that emit blue light might make it harder to fall asleep and stay asleep (Driller & Uiga, 2019), a common issue for students who often use their devices late at night (Jniene et al., 2019).

However, there are ways to mitigate this problem. Wearing glasses with orange or amber lenses while using blue-light screens before bed can help you fall asleep faster and sleep better (Shechter et al., 2020). The night-mode setting on your smartphone reduces blue light exposure and helps to maintain your melatonin levels (Terán et al., 2020). Reducing blue light from your phone at night can also improve your sleep quality (Randjelović et al., 2023). Managing blue light exposure from screens is crucial for good sleep, especially for young adults and students.

2. Energy Drinks and Caffeine

Energy drinks and caffeine often become go-to solutions for staying awake and alert. However, recent research suggests that this might come at a cost to sleep quality. Faris et al. (2017) found a notable link between energy drink consumption and poorer sleep among college students. Recent studies consistently show that energy drinks negatively affect sleep quality and patterns. Energy drink consumption is linked to poor sleep quality, increased sleep latency, and reduced sleep duration among various groups, including bus drivers (Erdogan & Kurçer, 2019), college students (Patrick, Griffin, Huntley, & Maggs, 2018; Faris et al., 2017), and adolescents (Park, Lee, & Lee, 2016; Robby & Sanad, 2017). This insight is crucial, considering the importance of sleep for academic performance and overall well-being.

The impact of caffeine extends beyond college campuses. Galland et al. (2017) observed that when adolescents consume caffeine after dinner, it can lead to inefficient sleep and a feeling of tiredness the next day. This finding highlights the sensitivity of younger individuals to caffeine, especially in the evening.

Yamasaki et al. (2023) discovered that boys who frequently consume energy drinks tend to have later bedtimes on school nights, potentially disrupting their natural sleep-wake cycles. This alteration in sleep patterns can have ripple effects on their daily functioning. Moreover, Koivusilta et al. (2016) pointed out that young teens who regularly drink energy drinks are more likely to experience sleep disturbances. This suggests a broader impact of these beverages on adolescent sleep health.

Interestingly, van Batenburg-Eddes et al. (2014) expanded the conversation by suggesting that regular consumption of energy drinks might not just affect sleep but also impact cognitive functions related to planning and decision-making in young adolescents. This connection between diet, sleep, and cognitive functions is a fascinating area for further exploration in psychology.

3. Alcohol

Recent studies from 2017 to 2022 have taught us a lot about how drinking alcohol affects our sleep. Altman, Eyal, and Baharav (2018) found that alcohol might help you fall asleep faster, but it makes your sleep worse overall. You might wake up more often and not sleep as deeply. Zheng et al. (2020) discovered that people who drink more alcohol tend to have worse sleep, snore more, and sleep for less time. Devenney, Coyle, Roth, and Verster (2019) also said that drinking a lot of alcohol can negatively impact your sleep, which can make you feel worse the next day and less active. Helaakoski et al. (2022) noticed that if you drink a lot over time, your sleep quality gets worse because you have to get up to urinate during the night. They also found that different drinking habits, like drinking a lot at once or often, can lead to bad sleep. Lastly, Choi, Park, and Cho (2018) pointed out that certain ways of drinking, like drinking once a week or more, can make sleep quality worse

So, these studies all show that while alcohol might seem to help you fall asleep, it actually makes your sleep quality worse. This is important to know for your health and well-being.

4. Cannabis: THC and CBD

Facilitating Sleep Initiation

Cannabis, especially its THC component, appears to help with falling asleep. A study by Altman et al. (2019) found that participants expected cannabis to decrease sleep-related problems, including falling asleep more quickly. Choi et al. (2020) also noted the potential therapeutic benefits of cannabis in managing sleep disorders like insomnia.

Effects on Sleep Stages

Cannabis use modifies sleep, with high-THC and negligible CBD cannabis potentially promoting NREM sleep, as observed by Mondino et al. (2021). This aligns with the findings of Ried et al. (2022), who reported that medicinal cannabis oil was effective in improving sleep in adults with insomnia.

Tolerance and Long-term Use

Over time, individuals may develop tolerance to the sleep-inducing effects of cannabis, leading to greater use for the same effects (Babson & Bonn-Miller, 2014). This suggests that while cannabis can be beneficial for sleep initiation, its long-term effectiveness might be limited.

Cannabis Withdrawal and Sleep Disturbance

Withdrawal from chronic cannabis use can have sleep-disruptive effects, as highlighted by Kesner & Lovinger (2020). This is consistent with earlier findings that marijuana withdrawal affects both objective and subjective measures of sleep (Conroy & Arnedt, 2014).

Preference for High CBD Strains

Individuals with insomnia and greater sleep latency are more likely to use strains of cannabis with higher concentrations of CBD, as found by Belendiuk et al. (2015). This preference might be due to CBD’s potential therapeutic effects on sleep.

CBD and Circadian Rhythm

CBD has been shown to deregulate circadian rhythm in microglial cells, which is consistent with clinical observations of the use of therapeutic cannabis to treat insomnia (Lafaye et al., 2018).

In summary, recent research supports the notion that short term cannabis use can aid in sleep initiation and affect sleep stages, but its long-term use and withdrawal can lead to sleep disturbances. The preference for high CBD strains and the potential therapeutic effects of CBD on sleep further highlight the complex relationship between cannabis and sleep.

5. Stress

Recent studies from 2017 to 2022 have closely examined how stress and anxiety can affect our sleep. Alqahtani et al. (2022) found that high stress levels are likely to result in poor sleep quality, meaning you might not sleep well or feel rested. Luo et al. (2021) saw that, in general, stress can lead to feelings of anxiety and depression, and worsen sleep quality – an effect that is especially true for health care workers. Tsang et al. (2021) also noticed that increased stress and anxiety tend to result in less and poorer quality sleep.

Zhao et al. (2020) discovered that higher stress levels often accompany increased anxiety, leading to lower sleep quality. Zou et al. (2020) pointed out that poor sleep quality is connected to feelings of depression, anxiety, and stress. Liu et al. (2021) showed that graduates in China who experienced high stress and anxiety during the COVID 19 pandemic had trouble sleeping. Bulut et al. (2022) found that sleep quality is worse when people feel anxious, depressed, or have trouble sleeping.

These studies collectively indicate that stress and anxiety significantly affect sleep quality. Managing these emotions is crucial for better sleep.

6. Exercise

Exercise helps us sleep better. Moderate aerobic exercise has been found to improve sleep quality, particularly in individuals with chronic primary insomnia (Passos et al., 2011). A meta-analytic review by Kredlow et al. (2015) highlighted that both acute and regular exercise have small beneficial effects on total sleep time, sleep efficiency, and sleep quality. Xie et al. (2021) found that engaging in physical exercises, like running, and mind-body exercises, like yoga, significantly improves adults’ sleep quality. This includes faster sleep onset and deeper sleep. Park et al. (2021) also found that regular exercise can enhance deep sleep, known as slow-wave sleep, making it more stable. Deep sleep is essential for feeling rested. Furthermore, Hartescu, Morgan, and Stevinson (2015) found that minimum levels of physical activity significantly reduced insomnia symptom severity and improved daytime and nighttime symptoms in inactive people with chronic insomnia.

For specific groups, exercise also proves beneficial. Yang et al. (2020) showed that pregnant women sleep better if they exercise, although it doesn’t always help with insomnia. People with Parkinson’s disease also sleep better with exercise, as Cristini et al. (2020) found. And Chen et al. (2020) discovered that people with lung cancer who exercise during the day, especially more than four hours before bed, sleep better and feel less tired. These studies demonstrate that exercise is highly effective in improving sleep quality. These findings collectively suggest that exercise, particularly moderate aerobic exercise, can positively impact sleep quality and duration, although the extent of these benefits can vary based on individual characteristics and exercise specifics.

7. Meditation

Recent research from 2017 to 2022 has shown that meditation can positively impact sleep quality. A study by Gobbo et al. (2023) found that meditation leads to significant improvements in total sleep time and sleep quality, particularly in individuals with chronic insomnia. Kanchibhotla et al. (2021) reported that Heartfulness Evolution Meditation (HEM) enhances sleep quality and duration, with effects lasting several weeks. Hausswirth et al. (2022) discovered that neuro-meditation reduces excessive sympathetic activity, which helps improve sleep quality and autonomic control during periods of increased work-related stress.

Furthermore, Black et al. (2015) observed that mindfulness meditation significantly improved sleep quality in older adults with moderate sleep disturbances. Wei et al. (2018) found that meditation relaxation therapy can improve sleep quality in breast cancer patients undergoing chemotherapy. Gong et al. (2016) noted that mindfulness meditation significantly improved total wake time and sleep quality in patients with insomnia. Meditation has also been shown to produce measurable changes in spontaneous brain activity, potentially leading to improved sleep quality (Ferrarelli et al., 2013).

In summary, various forms of meditation, including mindfulness and neuro-meditation, have been found to be effective in improving sleep quality in different populations, including those with chronic insomnia, work-related stress, and cancer.

8. Food

Recent studies from 2017 to 2022 have shown that our diet can significantly affect our sleep quality. Different diets can alter our sleep patterns. For instance, diets high in carbs and low in fat, or those low in carbs, can affect deep sleep stages and rapid eye movement (REM) sleep (St-Onge, Mikic, & Pietrolungo, 2016). In older people in Japan, a varied diet and good appetite were linked to better sleep (Yamamoto et al., 2019). Conversely, people with poor sleep often consumed unbalanced diets, high in sweets, and sugary drinks (Ramón-Arbués et al., 2022).

Following a Mediterranean diet, rich in fruits, vegetables, whole grains, and olive oil, is associated with better sleep (Godos et al., 2019; Campanini et al., 2017). Conversely, excessive consumption of processed and sugary foods can lead to poorer sleep (Godos et al., 2021). In China, adults with lower incomes who consumed a lot of meat experienced more sleep difficulties (Wu et al., 2018).

Different groups and situations also demonstrate this diet-sleep connection. During lockdowns, people who ate more experienced shorter and poorer sleep (Papazisis, Nikolaidis, & Trakada, 2021). For children, unhealthy eating habits and excessive snacking, especially after dinner, were linked to poor sleep (Khan et al., 2017). Interestingly, a diet higher in fat was associated with better sleep compared to diets rich in other nutrients (Lindseth & Murray, 2016). In Japan, college students who followed the Japanese Food Guide Spinning Top, a balanced eating guide, slept better (Yamamoto et al., 2018).

These studies highlight a strong link between diet, sleep quality, and overall health. Considering our diet is important when thinking about our sleep and health.

9. Napping

For first-year university students grappling with insomnia, understanding the impact of napping on sleep quality is crucial. Recent studies offer a nuanced view. Mograss et al. (2022) found that frequent and late napping can lead to fragmented nighttime sleep, meaning that it might take longer to fall asleep, and you could wake up more often. This could be particularly relevant for students experiencing irregular sleep patterns.

However, there’s also evidence suggesting benefits of napping under certain conditions. Boukhris et al. (2019) observed that a 45-minute daytime nap could improve physical performance and reduce the feeling of tiredness. For student athletes or those engaged in physical activities, this might be beneficial. Similarly, Lastella et al. (2021) noted that napping for 20 to 90 minutes, especially in the early afternoon, can enhance both physical and cognitive performance, which could be advantageous for academic and athletic pursuits.

Yet, it’s important to consider the potential risks. Zhou et al. (2019) and Liu et al. (2018) highlighted that long sleep durations, including extended midday naps, are linked to higher risks of health issues like stroke and type 2 diabetes. This is crucial for students to consider, especially if they have a habit of long napping. Li et al. (2018) further suggested that a balanced approach of 7-8 hours of night sleep with minimal or no daytime napping could lower the risk of stroke, indicating the importance of maintaining a regular sleep schedule.

In summary, while napping can offer benefits like improved performance and reduced tiredness, its impact on nighttime sleep and overall health varies. Students with insomnia should consider these findings to better manage their sleep patterns and overall well-being.

10. Noisy Environment

Recent studies have shown that the environment around us, especially the noise level, can significantly affect our sleep quality. For example, Xu et al. (2021) found that during summer, factors like high temperature, increased CO2 levels, and loud noises can worsen our sleep. This seems to be more problematic for men. Delaney et al. (2018) discovered that patients in hospitals don’t sleep well due to environmental noise. This is similar to what Foulkes et al. (2019) observed with university students, where noise from roommates and academic stressors made it difficult for them to sleep.

In workplaces, Lin et al. (2018) noticed that noise during the day can impair nighttime sleep quality, affecting the deep part of our sleep and sleep efficiency. Basner and Mcguire (2018) also found that noise from sources like cars and trains can disturb our sleep. Caddick et al. (2018) suggest that for optimal sleep, it’s best to have a quiet environment (below 35 decibels of noise), a comfortable temperature (between 17 and 28°C), complete darkness, and no blue light. However, Rahimi et al. (2021) found that for people with insomnia, noise didn’t significantly affect their sleep quality.

Watch this video: HOW TO TREAT INSOMNIA – Reduce Anxiety – No More Sleepless Nights (11 minutes)

“HOW TO TREAT INSOMNIA – Reduce Anxiety – No More Sleepless Nights” video by MEDSimplified is licensed under the Standard YouTube licence.

Image Attributions

Figure SUP SC.2. Blue light by Rachel Lu is licensed under a CC BY-NC-SA license.