We all know how important sleep is, yet so many of us struggle to get the quality rest we need. Tossing, turning, and waking up groggy has almost become the norm.
But here’s the truth: if you really want to improve sleep quality, it’s time to take a closer look at your sleep hygiene.
It’s often those sneaky bad sleeping habits we’ve picked up over time—ones we don’t even realize are sabotaging our rest. Whether it’s what you’re doing before bed or how you structure your nights, small adjustments can make a world of difference.
Today we are diving into 7 such habits to say goodbye to.
Let’s get started.
1) Late-night snacking
We’re all guilty of it. The allure of a midnight snack can be hard to resist.
But did you know that late-night eating could be the very thing that’s keeping you from a good night’s sleep?
Think about it. When we eat, our bodies go into digestion mode. This process requires energy and can keep us awake – exactly what we don’t want when we’re trying to fall asleep.
Eating late at night also increases the chance of heartburn and indigestion. Ever tried sleeping through that discomfort? It’s not easy!
It might be time to say goodbye to those late-night trips to the fridge. Your sleep schedule will thank you!
2) Scrolling through social media
You’re lying in bed, and can’t sleep, so you reach for your phone and start scrolling through your social media feeds. Sound familiar?
I’ve certainly been guilty of this.
But here’s the thing – that little device that keeps us connected to the world is a major sleep stealer.
As noted by experts, the blue light emitted by our phones messes with our body’s natural sleep-wake cycle. It tricks our brains into thinking it’s still daytime, making it harder for us to fall asleep.
Try swapping your pre-bedtime scroll for a book. Your rested self will thank you in the morning!
3) Drinking caffeine late in the day
Ah, the sweet allure of a late afternoon coffee. It gives us that extra boost to power through the last few hours of work.
But there’s a catch.
Caffeine has a half-life of about 5 hours. This means if you have a cup of coffee at 5pm, around half of that caffeine is still in your system at 10. Not exactly conducive to winding down for bed, right?
While caffeine affects everyone differently, it’s generally recommended to avoid caffeine at least six hours before bed.
Next time you’re reaching for that late afternoon coffee, consider switching it out for a caffeine-free herbal tea or just plain water. Your sleep might just improve!
4) Skipping exercise
We all know that exercise can work wonders for our physical and mental health. It boosts our mood, keeps us fit, and helps manage stress.
But one benefit that is often overlooked is how regular exercise can improve sleep quality.
I have experienced this firsthand. I’ve always been pretty active, but there was a time when my schedule got out of control, and my workouts took a backseat.
Not only did I feel more sluggish during the day, but my nights became restless. I’d lie in bed for what felt like hours, struggling to wind down.
The takeaway?
If you’ve been skipping your workouts, consider adding even 20-30 minutes of activity to your day. Whether it’s a brisk walk, yoga, or hitting the gym, your body (and sleep) will thank you!
5) Working till bedtime
I used to think that squeezing in just a little more work before bed would help me stay ahead of the game. I’d sit in bed with my laptop, typing away, thinking I was making the most of my time.
But here’s what I learned – it did more harm than good.
Work, by its very nature, keeps our minds alert and engaged. It’s the exact opposite state of what you want when you’re trying to wind down for sleep.
Plus, the blue light from the laptop screen can mess with your body’s natural sleep-wake cycle, as I’ve mentioned before.
Now, no matter how tempting it is to get a jumpstart on tomorrow’s work, I shut off my laptop a good hour before bedtime.
And guess what? My sleep quality has improved significantly. Turns out, creating a clear boundary between work time and rest time was what I needed all along!
6) Neglecting your sleep environment
This is one I think a lot of people overlook.
Creating an ideal sleep environment is crucial for a good night’s rest. This means keeping your room cool, quiet, and dark.
Invest in some blackout curtains to block out any external light, consider using earplugs or a white noise machine to drown out noise and, as recommended by experts, try to keep the temperature in your room between 65 and 68 degrees Fahrenheit.
Small tweaks to your sleep environment can make a world of difference when it comes to getting quality sleep. Don’t neglect it!
7) Ignoring a consistent sleep schedule
If there’s one thing that’s absolutely crucial for good sleep, it’s consistency.
Going to bed and waking up at the same time every day helps regulate your body’s internal clock and can significantly improve your sleep quality.
It might be tempting to sleep in on weekends or stay up late watching just one more episode of your favorite show, but in the long run, this can throw off your sleep schedule.
If you’re really serious about improving your sleep, maintaining a consistent bedtime and wake-up time is key. No exceptions, not even on weekends. Trust me, it’s worth it!
Final thoughts: Sleep is in your hands
Improving your sleep doesn’t require a total life overhaul—just a few simple changes to your habits can make all the difference.
By saying goodbye to these sneaky sleep disruptors and prioritizing better sleep hygiene, you’ll be well on your way to waking up feeling refreshed, energized, and ready to take on the day.
Here’s to better nights and brighter mornings—your future well-rested self will thank you!