5 Habits That Are Ruining Your Sleep (And How to Fix Them)

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It is one of the most important things that you should do for your health. Lack of sleep has consequences for almost every part of life: mood, attention, immunity, and even metabolism. However, there are a number of the ways that we damage our sleep without even knowing it.

If you are having problems with sleeping, you get up tired, or you cannot stay asleep, then it is time to take a look at your nighttime routine. The following are five habits that are likely to be affecting your sleep and science has the solutions to help you get a better sleep.

1. Using Your Phone Before Bed

The use of the phone, social media or watching a video before sleeping is quite common. However, the light from digital devices interferes with melatonin production as explained by Chang et al. (2015).

The Fix:

It is recommended to keep your phone away from your reach for at least 30-60 minutes before sleeping. If you need some more assistance, you could try using blue light blocking glasses, or changing the settings of your phone to night shift to reduce exposure to light. Instead, you could try doing something that does not involve the phone such as reading or journaling.

2. Drinking Caffeine Too Late in the Day

Your caffeine intake may be too high in the day especially if you take an energy drink or a coffee in the afternoon and you cannot sleep at night. Caffeine remains in the body for 5-6 hours, meaning that it is still in the system even after taking it (Drake et al., 2013). You may not feel the effects of caffeine, but it can still affect the sleep cycles and the quality of deep sleep.

The Fix:

It is recommended to avoid taking caffeine after 2PM and instead take tea or decaffeinated drinks if you want to drink something in the evening. Chamomile (this one is my favorite) or valerian root tea can be great alternatives that promote relaxation and better sleep (Franco et al., 2012).

3. Inconsistent Sleep Schedule

This means that the person has a different time of waking up and going to bed each day, which is not good for the body’s clock or the circadian rhythm to be specific since this makes it hard to sleep and even harder to wake up fresh (Gooley, 2008). Additionally, irregular scheduling of sleep has been linked with metabolic, cognitive, and mood dysfunctions.

The Fix:

It is recommended to keep a routine sleep schedule, even on the weekends. Get at least 7-9 hours of sleep each night and follow a routine before sleeping to help the body relax. It also helps to have a weighted blanket to help the nervous system to calm down and make a person feel more relaxed (Chen et al., 2020).

4. Stress and Overthinking

Before Bed If you have a problem with thinking in the evenings as soon as you lie down in the bed, then stress and anxiety may be the cause of your sleep issues. Research has put it that stress triggers the hypothalamic-pituitary-adrenal (HPA) axis, a system that pumps out cortisol, the stress hormone that keeps people awake (Meerlo et al., 2008).

The Fix:

There are some techniques that you can use to help you relax before sleeping and they should be practiced regularly, such as deep breathing, meditation or writing in a journal. If you have a problem with anxiety, you should try using a sleep spray with essential oils like lavender or chamomile which have been proven to improve sleep quality (Lillehei & Halcon, 2014).

5. Sleeping in an Uncomfortable Environment

It is important to note that your bedroom surroundings can greatly determine the quality of your sleep. Other factors that can cause broken sleep include; temperature, noise, and even the wrong pillow (Okamoto-Mizuno & Mizuno, 2012).

The Fix:

Making your room more comfortable for sleeping by keeping the temperature cool (60-67°F / 15-19°C), dark, and quiet. It is also important to invest in a good memory foam pillow and breathable fabrics for your bedding set. If noise is the problem, then a white noise machine or some earplugs should help.

Final Thoughts

If you have trouble sleeping, changing some night time habits can really help. Avoiding screen time before bed, having a set schedule, and improving your sleeping space will help you get the restful sleep you need.

And if you are seeking an excellent way to improve your bedtime regimen, then it might be worth upgrading your sleep essentials. From weighted blankets to aromatherapy sleep sprays, it is amazing how some small alterations can enhance your sleep quality.

Want to sleep better tonight? Check out the links throughout the article to try some new techniques and tools. Sweet dreams!

References

Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237. https://doi.org/10.1073/pnas.1418490112

Chen, Y. T., Ko, C. H., Weng, S. F., Huang, Y. S., & Tsai, K. Y. (2020). Effects of weighted blankets on sleep and autonomic nervous system. Journal of Clinical Sleep Medicine, 16(9), 1539-1548. https://doi.org/10.5664/jcsm.8630

Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195-1200. https://doi.org/10.5664/jcsm.3170

Franco, L., Sanchez, C., Bravo, R., Rodriguez, A. B., Barriga, C., & Cubero, J. (2012). The sedative effects of valerian and hops on sleep-wake cycles in rats. Nutritional Neuroscience, 15(2), 77-81. https://doi.org/10.1179/1476830511Y.0000000032

Gooley, J. J. (2008). Treatment of circadian rhythm sleep disorders with light therapy and melatonin. Sleep Medicine Clinics, 3(2), 229-249. https://doi.org/10.1016/j.jsmc.2008.02.011

Lillehei, A. S., & Halcon, L. L. (2014). A systematic review of the effect of inhaled essential oils on sleep. Journal of Alternative and Complementary Medicine, 20(6), 441-451. https://doi.org/10.1089/acm.2013.0311

Meerlo, P., Sgoifo, A., & Suchecki, D. (2008). Restricted and disrupted sleep: Effects on autonomic function, neuroendocrine stress systems, and stress responsivity. Sleep Medicine Reviews, 12(3), 197-210. https://doi.org/10.1016/j.smrv.2007.07.007

Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology, 31(1), 14. https://doi.org/10.1186/1880-6805-31-14