4+1 Factors that Drive Sleep Disturbances (And How to Fix Them)

Poor sleep is so common that it now ranks among the top reasons adults visit their doctors. Why? Because sleep depends on more than just going to bed on time; it’s shaped by everydaychoices and conditions that add up over the course of a day. In this article we’ll look at the biggest factors including caffeine, bedroom temperature, alcohol, and more. Each one can nudge our brains away from deep, restorative rest.

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1. Caffeine

Although caffeine is a stimulant that helps increase energy levels, it can also disrupt deep sleep in some individuals. This occurs because it blocks the receptors for a molecule that promotes sleep, known as adenosine. Adenosine acts by binding to receptors and stimulating sleepiness. Caffeine blocks those receptors, thus inhibiting the feeling of sleepiness and making it more difficult to fall asleep. More specifically, it can take as much as 12 hours to metabolize 50% of ingested caffeine. If you’re experiencing difficulty falling asleep, limit caffeine intake up to 10-12am.

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2. Temperature & Humidity

The ideal temperature for deep sleep is between 15-20 degrees Celsius. Also, ensuring adequate humidity levels can help clear the nasal passages and promote better sleep quality. Finally, a hot bath or sauna can help calm the nervous system and promote restorative sleep.

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3. Exercise

Exercise is a form of stress for the organism; a small amount has beneficial effects, while too much can be detrimental. Moderate aerobic exercise has been shown to improve sleep quality and deep sleep. Additionally, walking increases blood circulation to the liver, which helps clear out cortisol faster, thus promoting better sleep. Finally, resistance training increases growth hormone production which also increases the duration of deep sleep. On the other hand, exercising too much or too close to bedtime can increase cortisol levels and activate the nervous system, which leads to sleep disturbances.

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4. Alcohol

Alcohol is often wrongly considered a sleep aid. Nevertheless, it has been established that alcohol has disruptive effects on sleep homeostasis, through the reduction of deep sleep. More specifically, although it induces sleepiness and helps in the first half of the sleep cycle, it significantly decreases REM sleep and apnoea. It also often induces waking up after 2-4 hours of falling asleep. 

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5. Micronutrient Status

Research suggests that essential vitamins and minerals play an important role in sleep quantity and quality. More specifically iron, zinc, and vitamin B12 have been shown to increase sleep efficiency. Vitamin D deficiency has also been associated with sleep disorders and poor sleep quality. Therefore, detecting micronutrient deficiencies and addressing them through nutritional interventions and supplements can benefit individuals with sleep disturbances.

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Practical Takeaways

If you are experiencing sleep disturbances, it is essential to consider the above factors. 

• Avoiding caffeine consumption past 10am can help induce sleepiness during bedtime. 
• In the case of alcohol consumption, it is important to consume it until 4pm, to allow your body to excrete it by the time you go to bed. 
• Additionally, try to establish good temperature and humidity conditions, and eliminate screens 2 hours before bed. Having a dark room can also be beneficial.
• Ensure adequate micronutrient intake. Follow a targeted supplementation plan to address any deficiencies including zinc, iron, vitamin d, and vitamin B12. 
• Certain supplements have also proven beneficial including magnesium bisglycinate, magnesium threonate, l-theanine, and melatonin. 

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References

• Abboud, M. (2022). Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention Studies. Nutrients, 14(5), p.1076. doi: https://doi.org/10.3390/nu14051076.
• Akihisa Mori (2014). Adenosine receptors in neurology and psychiatry. Amsterdam: Elsevier/Ap.
• Bjorness, T.E. and Greene, R.W. (2009). Adenosine and Sleep. Current Neuropharmacology, [online] 7(3), pp.238–245. doi: https://doi.org/10.2174/157015909789152182.
• Condo, D., Lastella, M., Aisbett, B., Stevens, A. and Roberts, S. (2022). Sleep duration and quality are associated with nutrient intake in elite female athletes. Journal of Science and Medicine in Sport, 25(4), pp.345–350. doi: https://doi.org/10.1016/j.jsams.2021.11.045.
• Genova Diagnostics (2025). Insomnia’s Dirty Dozen - Understanding Sleep Disruption. [online] Gdx.net. Available at: https://www.gdx.net/education/2025/06//understanding-sleep-disruption/insomnias-dirty-dozen [Accessed 15 Jul. 2025].
• Harding, E.C., Franks, N.P. and Wisden, W. (2019). The Temperature Dependence of Sleep. Frontiers in Neuroscience, 13. doi: https://doi.org/10.3389/fnins.2019.00336.
• Thakkar, M.M., Sharma, R. and Sahota, P. (2015). Alcohol disrupts sleep homeostasis. Alcohol, 49(4), pp.299–310. doi: https://doi.org/10.1016/j.alcohol.2014.07.019.