If you really want to get more restful sleep at night, say goodbye to these 6 subtle habits

Have you ever woken up feeling just as tired as when you went to bed?

I know I have and it’s not a great feeling.

Over the years, I’ve delved into the science of sleep, experimented with routines, and paid close attention to the little things that impact my rest. What I’ve discovered is that truly restful sleep isn’t just about having a great mattress or sticking to a bedtime—it’s also about what you don’t do.

The truth is, many of us unknowingly sabotage our sleep with subtle habits that seem harmless but are anything but.

Today, we’re exploring six such habits that could be standing between you and a full night of restorative sleep.

Letting go of these has transformed my nights—and my mornings. They might just do the same for you.

Let’s dive in.

1) Late-night screen time

This is one I used to be guilty of—and I wasn’t even aware of the impact it was having on my sleep. I’d find myself endlessly swiping well past bedtime.

Sound familiar?

Well, if better sleep is your goal, this is the first habit you’ll want to kick. As noted by the folks at WebMD, “blue light messes with your body’s ability to prepare for sleep because it blocks a hormone called melatonin that makes you sleepy.”

In other words, those late-night screen sessions are keeping your brain wired just when it needs to wind down. Putting your phone away an hour before bed might feel challenging at first, but your body—and your mornings—will thank you for it.

2) Caffeine after dinner

That post-dinner cup of coffee or tea might seem harmless, but it could be the very thing keeping you tossing and turning at night.

Caffeine is an incredibly powerful stimulant, and what many people don’t realize is that it can stay in your bloodstream for up to 10 hours after you consume it.

Caffeine works by blocking adenosine, a chemical in your brain that helps you feel sleepy. So even if you don’t feel wired, it can still interfere with your body’s natural ability to drift into deep, restful sleep.

If cutting it out entirely feels like too much, try switching to decaf or herbal tea in the evening. Making this simple swap can have a surprisingly big impact on how well you sleep.

3) No consistent bedtime

One of the most common sleep killers is inconsistency.

If you’re going to bed and waking up at different times every day, your body’s internal clock, also known as your circadian rhythm, can get thrown off balance.

Our bodies love routine. They thrive on it. When we go to sleep and wake up at the same time every day, our bodies can regulate the sleep-wake cycle more efficiently.

This is well noted by experts, too. For instance those at Very Well Health have stated “Having a consistent sleep and wake time allows your internal circadian rhythm to operate more efficiently, helping you to fall asleep faster and stay asleep.”

Sure, it might be tough initially if you’re used to freewheeling bedtimes. But with time, your body will adjust and thank you for it.

4) Eating too close to bedtime

While it might satisfy a craving, eating too close to bedtime can do more harm than good for your sleep.

When you eat late, your body has to focus on digesting food instead of winding down for the night. This can lead to discomfort, acid reflux, or even restless sleep.

If you’re feeling peckish in the evening, opt for a light, sleep-friendly snack like a banana or a handful of almonds. But ideally, as recommended by the folks at Cleveland Clinic, aim to finish eating at least two to three hours before hitting the hay.

This small adjustment can make a big difference in how refreshed you feel come morning.

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5) Lack of physical activity

We all know that physical exercise is good for us, but did you know it can have a direct impact on your sleep?

Yep. As researchers have noted, “Regular physical activity can lead to improved sleep quality, reduced sleep latency, and better overall sleep quality.”

I can attest to this firsthand. I’ve always been pretty active, but when I was starting HackSpirit, my exercise routine fell by the wayside. The result? Restless nights, sluggish mornings, and the frustrating feeling of being stuck in a vicious cycle.

Skipping workouts left me too tired to get through the day, but also too wired to get proper sleep—an exhausting paradox.

The good news? Just a little movement, whether it’s a brisk walk or a yoga session, can make all the difference.

6) Drinking alcohol before bed

I’m not a big drinker, but I do enjoy the occasional glass of wine or a cocktail, especially after a long day. I always thought it helped me sleep better—after all, it seemed to make me feel relaxed and drowsy.

But keeping an eye on my fitness watch told a completely different story. Basically, I noticed that whenever I had had a drink the night before, my watch showed that my sleep quality was not as good.

Curious, I looked it up, and sure enough, the folks at the Sleep Foundation confirm this: “While many people report that alcohol helps them fall asleep, it ultimately compromises sleep quality and quantity by causing sleep disruptions.”

Alcohol might make you fall asleep faster, but it stops you from getting the deep, restorative sleep your body truly needs. That glass of wine could be the reason you wake up groggy instead of refreshed.

In conclusion: It’s about balance

Improving your sleep doesn’t have to be complicated—it often starts with small, intentional changes. By letting go of these habits, you’re giving your body the chance to truly rest and recharge.

Remember, quality sleep is one of the best investments you can make for your overall well-being. So, start with one habit, take it day by day, and watch how your nights—and mornings—transform.

Here’s to better rest and brighter days ahead!