You’re Ruining Your Sleep With These Things You Do Every Day
Sleep is just as important to our health as food and water, but many of us are ruining our rest without even knowing it. Keep reading to learn some common habits that can mess up your sleep and how making small changes can help you sleep better.
Using Electronic Devices Before Bed Makes It Hard to Fall Asleep
We all love our phones, tablets, and laptops, but using them too much before bed can make it harder to sleep. The blue light from screens can trick your brain into thinking it’s still daytime, which makes it hard to relax. Many scientific studies have proven that blue light stops your body from creating melatonin, the hormone that helps you fall asleep. This means that scrolling through your phone at night can make it much harder to get to sleep.
To help yourself, try turning off your devices at least an hour before bedtime. Instead, read a book or listen to calming music. This will let your brain know it’s time to relax and get ready for sleep.
Drinking Caffeine Late in the Day Keeps You Up at Night
Having a cup of coffee in the morning can help you start your day, but if you drink caffeine in the late afternoon or evening, it can keep you awake at night. The WebMD says that caffeine can stay in your body for up to six hours and, for some people, even longer. This means that having coffee in the late afternoon could still affect you when it’s time to sleep.
If you find it hard to sleep, try to drink caffeine only in the morning or early afternoon. Instead of caffeine later in the day, try herbal tea or just water—it can help you sleep.
Stress and Worry Make It Hard to Sleep Well
Stress and anxiety are big reasons why people have trouble sleeping. You might have lots of thoughts about work, school, or other worries that keep your mind busy. The National Institutes of Health says that stress hormones like cortisol can keep you on high alert, which makes it hard to relax.
To help lower stress before bed, try some relaxation activities. Deep breathing, gentle yoga, or writing in a journal can help calm your mind. If stress is a big problem, talking to a psychologist can help you find ways to deal with it better.
Eating Heavy Meals Late at Night Makes It Hard to Sleep
It can be tempting to eat a big meal or a late-night snack, but eating too much close to bedtime can mess up your sleep. The Mayo Clinic says your body needs time to digest food, and lying down too soon after eating can lead to discomfort and even acid reflux.
Try to eat your last meal two to three hours before bed, as this gives your body enough time to digest food, helping you avoid discomfort and making it easier to fall asleep. If you’re hungry before bedtime, choose a light snack like a banana or a handful of almonds. These are less likely to keep you awake and might even help you relax.
Napping Late in the Day Can Mess Up Your Sleep Schedule
Naps are a great way to get some extra rest, but timing matters. If you nap too late in the day, it can mess up your internal clock, making it harder to sleep at night. Most experts say that napping after 3 p.m. can reduce your sleep drive, which is the feeling of needing to sleep that builds up during the day.
If you like to nap, try to keep it short and earlier in the day—ideally before 2 p.m. and no longer than 20 to 30 minutes. Longer naps can make it harder to fall asleep at night because they reduce your sleep drive. This way, you can enjoy the benefits of a nap without ruining your nighttime sleep.
Changing Your Sleep Schedule All the Time Confuses Your Body
Your body has an internal clock called the circadian rhythm that helps manage sleep. If you go to sleep and wake up at different times every day—like sleeping in on weekends but getting up early on weekdays—it can confuse your body and make it harder to get good sleep.
The National Sleep Foundation recommends going to bed and waking up at the same time every day, even on weekends. Keeping a regular schedule helps your body get used to a pattern, which makes it easier for you to fall asleep and wake up naturally.
Drinking Alcohol Before Bed Affects Your Sleep Cycle
Having a drink before bed might seem relaxing, but alcohol can really mess up your sleep. Alcohol makes you feel sleepy at first because it slows down your nervous system, but it ultimately disrupts your sleep cycle and reduces the quality of your rest. It might help you fall asleep faster, but it stops you from getting quality sleep by disrupting your REM (rapid eye movement) sleep. REM sleep is important for memory and mood, so missing it can make you feel tired and grumpy the next day.
If you want to drink, try to do it earlier in the evening so your body has time to process it before bed. This will help reduce the bad effects on your sleep.
Using Your Bed for Things Other Than Sleep Can Make It Harder to Sleep
Your bed should be used only for sleep and relaxation. This helps your brain form a stronger connection between your bed and sleep, making it easier to fall asleep when you lie down. If you often work, eat, or watch TV in bed, your brain might stop thinking of it as a place just for sleep, which can make it harder to fall asleep when you need to. Because of this, most experts recommend that creating a clear line between sleep and other activities can help train your brain to think of your bed as a place for rest.
To help with this, only use your bed for sleep and intimacy. If you need to work or watch TV, do it in another room. Over time, your brain will learn that being in bed means it’s time to sleep.
The Timing of Exercise Affects How Well You Sleep
Exercise can help you sleep better, but timing is important. Working out too close to bedtime can give you too much energy, which makes it hard to sleep. Sleep experts say to finish hard workouts at least three hours before bed, so your body has time to calm down.
If you have to exercise in the evening, try lighter activities like stretching or yoga that won’t make you too energized before bed.
The Takeaway
If you’re having trouble sleeping, take a look at your daily habits. Small changes like reducing screen time, avoiding late-day caffeine and alcohol, and keeping a regular sleep schedule can be helpful in how well you sleep.
Getting enough sleep is really important for your health, as it boosts your immune system, improves your mood, and helps you concentrate, so it’s worth the effort to make your routine better for sleep. If you still have trouble sleeping after making these changes, talk to a doctor to find out if there are any other issues that need to be solved.
