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8 Tips to Avoid ‘Junk’ Sleep

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Medically reviewed by
Dacelin St Martin, MD
Triple board-certified in Sleep Medicine,
Internal Medicine, and Pediatrics.

 
 

 

Overview

Do you fall asleep in front of the TV or have unintentionally extended naps during the day? 

You may get the CDC-recommended 7-9 hours of sleep every night but still don’t feel refreshed. You may be experiencing something called ‘junk sleep’. 

Haphazard sleep patterns can never equate to a regular, solid sleep schedule and all the benefits of continuous sleep sessions. 

And just like other sleep problems such as insomnia, junk sleep can leave you feeling groggy at best and can impact your health negatively in many ways in the long term.

If you suspect you may be experiencing junk sleep, the first step is understanding what a sleep disorder entails and how to remedy it.

 

How do I know I am Getting Junk Sleep?

Junk sleep is a relatively new term for poor-quality sleep that is insufficient for your body’s needs. It can be regarded as a spectrum term encompassing a broader range of sleep-related symptoms, such as daytime lethargy. It can also cause chronic physical health issues such as cardiovascular disease, high blood pressure, and cognitive impacts such as depression. 

The term can be equated to how we view junk food. Junk food can make us unhealthy, just like junk sleep sabotages wellness.

The most immediately recognizable symptoms of junk sleep include fatigue, poor concentration, daytime drowsiness/grogginess, muscle fatigue, irritability, body aches, poor cognitive skills, and low mood.

Keep reading because there are methods to improve your sleep and take it from the junk bin into the refreshing experience that sleep should be.

 

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8 Tips to Avoid Junk Sleep

 

  1. Keep a Regular Sleep Routine

You can start normalizing your sleep patterns by ensuring you go to bed and wake up at the same time, including on weekends and holidays. Although this can be challenging if you’re not used to it, studies have proven an undeniable link between a regular sleep schedule and positive health.[1]

 

  1. Prioritizing Sleep

Work, social plans, and school assignments are the realities of many of our lives. More value should be given to sleep in our overworked and overstimulated society, so try to stick to a sleep routine and prioritize sleep. 

 

  1. Exercise

It’s no secret that physical exercise is good for every physiological function of the human body. As for its connection to sleep, numerous studies point out that total sleep time, sleep efficiency, and duration are all positively affected by regular exercise.[2] If you have never exercised before, start slowly. A good guide would be the CDC recommendation of 150 minutes per week of moderate activity, such as brisk walks, bike rides, or recreational swimming. Ensure this is all done at least 3 hours before bedtime, as exercise is stimulating and can interfere with sleep if done too close to it. 

 

  1. Limiting Screen Time

According to studies, using electronic devices in the evening negatively affects sleep, especially in adolescents.[3] Blue light technology is especially detrimental to sleep quality and duration. Make sure devices like smartphones, tablets, and TVs are turned off at least half an hour before your planned bedtime – ideally even a few hours before. 

 

  1. The Ideal Sleep Environment

Setting the stage for a good night’s sleep is not just about what goes on inside the body; the environment where we sleep plays a significant role in getting a good night’s rest. Some steps to facilitate a better sleep environment include:

  • A comfortable mattress and pillow
  • A dark bedroom (use blackout curtains or a sleep mask)
  • Comfy sleepwear
  • No clutter
  • Calming art or decorations, plants, and soothing scents, such as lavender

 

  1. Watch What You Eat and Drink

Eating and drinking close to bedtime is not recommended as it can cause nighttime awakenings and poor sleep quality,[4] which is especially true for spicy or heavy foods. Caffeine and alcohol disrupt sleep, so they should be avoided long before bedtime. In the case of alcohol, it should be avoided for at least 4 hours before sleep, while for caffeine, an even more prolonged abstention is recommended – at least 6 hours. 

 

  1. A Positive Night starts with a Positive Day

It may sound strange that a good day can help create a good night, but this is entirely true. A positive mindset and healthy daily routines can minimize sleep disruption and support your circadian rhythm.[5] Stop and evaluate what you’re thinking during the day. Try to find a way to put a positive spin on these thoughts. Be open to humor. When you can laugh at things, you are automatically less stressed. Surround yourself with positive people and be gentle and encouraging with yourself.

 

  1. Excluding Other Conditions

Awareness of your health status is fundamental to overall well-being and sleep. The aforementioned symptoms of junk sleep overlap with many sleep disorders or other health concerns. Make sure that your symptoms are, in fact, those of junk sleep and nothing else. 

 

What’s the Takeaway?

We all deserve restorative sleep. The importance of sleep is well-documented and cannot be overstated. Sleep that is long enough and good enough in quality restores our bodies and minds and allows us to function optimally. You can beat junk sleep by trying the eight tips above and reap great health benefits. 

 

References:

  1. Chaput, J. P., Dutil, C., Featherstone, R., Ross, R., Giangregorio, L., Saunders, T. J., Janssen, I., Poitras, V. J., Kho, M. E., Ross-White, A., Zankar, S., & Carrier, J. (2020). Sleep timing, sleep consistency, and health in adults: a systematic review. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 45(10 (Suppl. 2)), S232–S247. https://doi.org/10.1139/apnm-2020-0032
  2. Jurado-Fasoli, L., De-la-O, A., Molina-Hidalgo, C., Migueles, J. H., Castillo, M. J., & Amaro-Gahete, F. J. (2020). Exercise training improves sleep quality: A randomized controlled trial. European journal of clinical investigation, 50(3), e13202. https://doi.org/10.1111/eci.13202
  3. Perrault, A. A., Bayer, L., Peuvrier, M., Afyouni, A., Ghisletta, P., Brockmann, C., Spiridon, M., Hulo Vesely, S., Haller, D. M., Pichon, S., Perrig, S., Schwartz, S., & Sterpenich, V. (2019). Reducing the use of screen electronic devices in the evening is associated with improved sleep and daytime vigilance in adolescents. Sleep, 42(9), zsz125. https://doi.org/10.1093/sleep/zsz125
  4. Chung, N., Bin, Y. S., Cistulli, P. A., & Chow, C. M. (2020). Does the Proximity of Meals to Bedtime Influence the Sleep of Young Adults? A Cross-Sectional Survey of University Students. International journal of environmental research and public health, 17(8), 2677. https://doi.org/10.3390/ijerph17082677
  5. Refinetti, R. & Menaker, M. (1992). The circadian rhythm of body temperature. Science Direct. 51(3):pp 613-637. https://doi.org/10.1016/0031-9384(92)90188-8
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