There’s a surprising link between our evening habits and the quality of our sleep.
Often, those who find themselves tossing and turning at night are unknowingly practicing certain behaviors that disrupt their sleep patterns.
These behaviors might seem perfectly harmless, even normal, but they can actually be the culprits behind those long, restless nights.
In this article, we’re going to uncover the 7 common evening habits that could be standing between you and a good night’s sleep.
And don’t worry, we’ll also be suggesting some simple tweaks that can help you drift off more easily.
So, if you’re ready to reclaim those precious hours of rest, read on. You might just discover that the solution to your sleep struggles has been hiding in your nightly routine all along.
1) Exposure to blue light
For many of us, our evenings are dominated by screens. Whether it’s catching up on emails, binge-watching our favorite shows, or scrolling through social media, we’re constantly exposing ourselves to blue light.
Blue light is emitted by our electronic devices and can seriously mess with our sleep. It suppresses the production of melatonin, the hormone that signals to our body that it’s time to sleep.
This means that even though you might feel tired, your brain is still in high gear.
The irony here is that we often turn to these activities as a way to unwind after a long day, not realizing that they could be the very thing keeping us awake.
The solution? Try limiting your screen time in an hour or two before bed. Instead, consider reading a book, listening to calming music, or practicing a relaxing activity like yoga or meditation.
These can help signal your body that it’s time for rest and make falling asleep a whole lot easier.
You might be surprised at just how much of a difference this one small change can make in your sleep quality.
2) Late-night snacking
I’ll confess, I’ve been guilty of this one. There’s something so inviting about a late-night snack.
Sometimes, after a long day, all you want to do is curl up with a bowl of ice cream or a bag of chips.
But what I didn’t realize was how this habit was impacting my sleep. Eating late at night, especially foods that are high in sugar or fat can cause discomfort and indigestion.
This makes it harder to fall asleep and stay asleep.
I noticed that on nights when I indulged in a late snack, I would often wake up feeling groggy and unrested. When I started to cut out my nighttime nibbles, I began to notice an improvement in my sleep.
It’s not always easy, and there are still nights when the call of the kitchen is hard to resist.
But making the effort to avoid eating too close to bedtime has definitely paid off in terms of better sleep.
3) Lack of a consistent sleep schedule
Our bodies thrive on routine, especially when it comes to sleep. We have an internal clock known as the circadian rhythm that regulates our sleep-wake cycle.
When we stick to a consistent bedtime and wake-up time, we support this natural rhythm and make it easier for our body to fall asleep and wake up.
However, when we constantly change our sleep schedule – staying up late during the week and trying to catch up on sleep over the weekend, for instance – we throw our internal clock out of whack.
This can make it much harder for us to fall asleep when we want to.
In fact, a study published in the Journal of Clinical Sleep Medicine found that people who had irregular bedtimes and wake-up times were more likely to have poor sleep quality and shorter sleep duration.
So, if you’re struggling with sleep, it might be worth taking a look at your sleep schedule.
Try to go to bed and wake up at the same time every day – yes, even on weekends. Your body and your mind will thank you.
4) Engaging in stimulating activities
We all have different ways of winding down at the end of the day. For some, it might be a thrilling book or an intense workout. However, these stimulating activities can actually make it harder for us to fall asleep.
When we engage in activities that get our heart rate up or keep our mind racing, we’re sending our body signals that it’s time to be awake and alert.
This is the exact opposite of what we want to be communicating as we get ready for bed.
Instead, consider incorporating calming activities into your evening routine. This could be anything from reading a book that relaxes you, listening to soothing music, or doing some light stretching.
By doing this, you’ll be letting your body know that it’s time to slow down and prepare for sleep.
It’s a small adjustment, but one that can make a big difference when it comes to falling asleep quickly and easily.
5) Overthinking at bedtime
I’ve laid awake many nights with a whirlwind of thoughts racing through my mind. Work stress, personal worries, future plans – it seems like everything decides to surface just as I’m trying to fall asleep.
This mental chatter can make it incredibly difficult to drift off. The more I try to quiet my mind, the louder the thoughts seem to get. It’s a frustrating cycle that has led to many sleepless nights.
What’s helped me is adopting a mindfulness practice. I started with just a few minutes of meditation before bed, focusing on my breath and letting my thoughts pass by without judgment.
It wasn’t easy at first, and there were nights when it didn’t seem to help at all. But over time, I’ve noticed a significant difference.
My mind is calmer when I get into bed, and those racing thoughts don’t have the same power over me. I fall asleep faster and wake up feeling more refreshed.
It’s not a magic solution, but it’s one that has made a real difference in my sleep quality.
6) Drinking caffeine late in the day
A cup of coffee or tea can be a great pick-me-up during the day, but consuming caffeine late in the day can significantly disrupt your sleep.
Caffeine is a stimulant and it can stay in your system for several hours. This means that even if you don’t feel the effects of that late afternoon cup of coffee, it could still be interfering with your sleep.
When trying to improve your sleep, it’s recommended to cut off caffeine consumption at least six hours before bedtime. This gives your body enough time to process the caffeine and reduce its impact on your sleep.
Switching to decaf or herbal teas in the afternoon and evening can also be a helpful strategy.
These small adjustments can make a big difference to your sleep quality.
7) Neglecting a bedtime routine
A consistent, calming bedtime routine is one of the most powerful tools you have to signal to your body that it’s time to sleep. This routine can include activities like reading, taking a warm bath, or practicing deep breathing exercises.
The key is to find something that works for you and stick with it. Over time, this routine will become a signal to your body, helping you transition from the busyness of the day to a state of relaxation and readiness for sleep.
Neglecting this routine might seem like a small thing, but it can have a big impact on how easily you fall asleep and the quality of your sleep.
So don’t underestimate the power of a consistent bedtime routine. It could be the key to unlocking better sleep.
Final thoughts: It’s all about habits
The connection between our daily habits and the quality of our sleep is often overlooked. Yet, it’s these very habits that play a significant role in how easily we drift off to sleep and how restful that sleep is.
Whether it’s late-night screen time, inconsistent sleep patterns, or a lack of a calming bedtime routine, these seemingly small behaviors can have a considerable impact on our sleep quality.
As renowned sleep researcher Dr. William Dement once said, “Sleep is the golden chain that ties health and our bodies together.” Understanding the habits that disrupt this chain can be the first step towards more restful nights and more energized days.
Next time you find yourself tossing and turning at night, consider your evening routine. Could one of these habits be the culprit?
Remember, even small changes can make a big difference. It might just be a matter of adjusting your habits to set yourself up for a better night’s sleep.
Sleep well.
