Getting a good night’s sleep sounds simple, yet plenty of people spend hours tossing and turning, wake up several times during the night, or feel worn out the next morning. Some evening habits may be making it harder for your body and mind to settle down.
Late-Night Screen Time
Scrolling through social media, answering messages, or watching one more episode can keep you awake longer than planned. Light from phones, tablets, and TVs can interfere with your natural sleep signals, so try putting screens away 30 to 60 minutes before bed.
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Drinking Caffeine Too Late
Coffee isn’t the only source of caffeine, since tea, soda, energy drinks, and chocolate can contain it, too. Caffeine can stay in your system for several hours, so moving your last caffeinated drink to earlier in the day may help you fall asleep more easily.
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Eating Right Before Bed
A large meal close to bedtime can leave you feeling overly full or trigger heartburn, making it harder to get comfortable. Try finishing dinner a few hours before bed, and keep late-night snacks small if you’re hungry.
Not Getting Enough Physical Activity
Regular physical activity can help support better sleep, especially if you spend much of the day sitting. You don’t need an intense workout to get moving, since walking, gardening, swimming, or a little stretching can all help you stay active.
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Going to Bed Stressed
It’s hard to relax when your mind replays the day’s events or worries about tomorrow’s responsibilities. Try reading, writing down your thoughts, praying, meditating, or taking slow breaths to end the day more calmly.
Depending Too Much on Sleep Aids
Sleep medications and supplements may help in certain situations, but they don’t always address the habits or health issues behind poor sleep. If you find yourself relying on them regularly, talk with a healthcare professional before changing your use and ask about other ways to improve your sleep.
Napping Too Late in the Afternoon
A short nap can help you feel more alert, but a long nap late in the day may leave you less sleepy at bedtime. If naps affect your nighttime rest, try limiting them to about 20 to 30 minutes and taking them earlier in the afternoon.
Drinking Alcohol Before Bed
Alcohol may make you feel sleepy at first, but it can disrupt sleep later in the night and cause more frequent awakenings. Cutting back or avoiding alcohol in the hours before bed may help you get more restful sleep.
