Despite knowing how crucial good sleep is, many of us find ourselves tossing and turning at night, waking up feeling groggy, and struggling to power through our days.
The truth is, getting high-quality sleep isn’t just about the number of hours you spend in bed — it’s about the habits you build throughout the day and night. And sometimes, the smallest routines we overlook can be the biggest roadblocks to the restful sleep we crave.
Today, we’re breaking down seven such things you might be doing that are robbing you of a great night’s sleep.
Ready to reset your sleep routine?
Let’s dive in.
1) Late-night screen time
It’s a common scene in many households – scrolling through social media or watching a show on your laptop right before bed.
This habit is one of the biggest culprits when it comes to disrupting our sleep quality.
As noted by the folks at Sleep Foundation, the blue light emitted by our devices tricks our brain into thinking it’s still daylight, messing with our body’s natural sleep-wake cycle.
So what’s the solution?
Well, it’s pretty simple. Say goodnight to your electronic devices at least an hour before bedtime. This gives your brain time to wind down and prepare for a night of restful sleep.
Switch off those screens and start counting sheep instead (or read a book!). Trust me, your sleep quality will thank you.
2) Drinking caffeine late in the day
I’m a self-proclaimed coffee lover. A cup of joe in the morning, and I’m all set to conquer the day.
But here’s a confession – I used to drink coffee late into the afternoon, too.
But then, I noticed a pattern. On days when I had that late afternoon cup of coffee, I would toss and turn at night, struggling to fall asleep.
That’s when I realized – caffeine was wreaking havoc on my sleep.
Caffeine is a stimulant that can stay in your system for up to ten hours. And as noted by Healthline, “People with caffeine sensitivities might feel symptoms for several hours or even a few days after consumption.”
That late afternoon coffee can keep you alert well into the night, making it harder to fall asleep.
I made a change. I stopped drinking coffee after 2 p.m., and guess what? My sleep quality improved dramatically.
It might just do the same for you.
3) Eating heavy meals close to bedtime
Late-night snacks or heavy dinners might seem like a comforting way to end your day, but they can be a major culprit in disrupting your sleep. As registered dietitian Alexis Supan has noted, “When you eat late at night, you’re going against your body’s circadian rhythm.”
Try to finish your last meal about three hours before going to bed. This gives your body ample time to digest so that when you hit the pillow, it’s fully ready to rest and restore.
It’s a small change that can make a big difference in how well you sleep — and how refreshed you feel in the morning.
4) Sleeping in on weekends
We’ve all been there. After a busy work week, it’s tempting to catch up on sleep during the weekends.
But this habit might be doing more harm than good.
Sleeping in on weekends can mess with our body’s internal clock, also known as circadian rhythm. This inconsistency can lead to what experts call “social jet lag”, making it harder for you to fall asleep on Sunday night and wake up on Monday morning.
The solution?
Stick to a consistent sleep schedule throughout the week, even on weekends. Going to bed and waking up at the same time every day can greatly improve your sleep quality.
5) Overthinking at bedtime
I have a knack for turning the quiet moments before sleep into a whirlwind of thoughts, planning, and worrying.
What about that email I forgot to send? Did I say the right thing at that meeting? What if I don’t meet the deadline for that project?
Sound familiar?
This habit of overthinking at bedtime can keep our minds buzzing when they should be winding down. It’s like telling your brain to run a marathon just as it’s about to hit the sack.
What I’ve found helpful is a simple mindfulness exercise. I take a few minutes to focus on my breath and let go of the thoughts from the day. It’s like a mental decluttering exercise that helps me prepare for sleep.
Give it a shot. It might just help you, too.
6) Ignoring your sleep environment
Last but not least, it’s easy to overlook, but your sleep environment plays a huge role in how well you rest each night. From the lighting to the noise level, every small detail can make a difference in how quickly you fall asleep and how deeply you stay asleep.
First, consider the lighting in your room. Light is a powerful signal to your brain to stay awake, so even a sliver of light creeping in through the window can disrupt your sleep. Investing in blackout curtains can make a world of difference by blocking out street lights, early morning sun, or any other ambient light that might sneak in.
Noise can be another big disruptor. Whether it’s a loud neighbor, traffic, or just the usual sounds of your home, background noise can prevent you from reaching a deep, restful sleep. Earplugs are a simple, affordable solution if you’re looking to block out noise completely.
Alternatively, a white noise machine or even a fan can help create a consistent soundscape that drowns out sudden disruptions and lulls your brain into relaxation.
And let’s not forget temperature. Experts recommend keeping your bedroom on the cooler side, ideally around 65 degrees Fahrenheit. If you’re too warm, you’ll find yourself tossing and turning throughout the night.
In short, take some time to evaluate your sleep environment and make it as calming, comfortable, and sleep-friendly as possible. These changes may seem small, but they can lead to big improvements in your overall sleep quality.
Final thoughts: A step towards better sleep
The quest for high-quality sleep is not just about the hours spent in bed, but about the choices we make during our waking hours.
By saying goodbye to these habits, you’re not just paving the way towards better sleep but towards a healthier, happier life. The benefits of good sleep extend far beyond the bedroom – improved concentration, better emotional regulation and enhanced immunity,
Good sleep isn’t a luxury, it’s a necessity. And it starts with the choices we make each day.
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