You probably already know that caffeine, blue light, stress, and unquiet environments prevent you from getting a good night’s sleep. If you don’t, here’s a recap: Caffeine blocks a receptor in our brain for adenosine, a substance that makes us feel sleepy. Blue light from screens and devices shuts down the production of melatonin, another substance that makes us feel sleepy. Stress kicks our arousal system into gear and prompts the pumping out of cortisol and adrenaline, which kills sleepiness. And unquiet environments jolt us awake, increase stress, and interfere with falling asleep in the first place.

You might not know, however, that there are other sleep-wreckers that are far more insidious because few people know of their impact. Below are four not-so-obvious slumber disruptors—and what to do about them. Address each one and you may just find yourself waking up far more refreshed.

These microscopic pests accumulate on bed linens, carpets, and stuffed animals. They feed on dead skin cells, which we shed about 500 million of daily. Dead skin cells actually comprise most of the dust in our homes and they’re abundantly heaped in our sheets, given that we spend about 6 to 8 hours or more in bed each night. Higher concentrations of dust mites have been linked with more intense insomnia symptoms in children and adults due to the allergic response many humans have to them. To reduce this sleep disruptor, wash your sheets once weekly, vacuum your bedroom at least twice a week, and be sure to dust any curtains, blinds, or other surfaces where dust readily........

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