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Do you often find it difficult to fall asleep, stay asleep through the night, or wake up feeling unrested despite getting a full night’s sleep? You’re not alone. Many people experience occasional sleep disturbances, which can affect how refreshed they feel in the morning.
Sleep is a natural process governed by the body’s internal clock, also known as the circadian rhythm, but lifestyle choices can sometimes disrupt this cycle. For instance, extended screen time at night, eating heavy meals late in the evening, or irregular sleeping patterns may interfere with restful sleep.
If you’ve been waking up tired or having trouble settling into sleep, it may be helpful to review your daily habits. Making small, consistent changes to your routine could gradually lead to better sleep quality. Here are 7 common habits to reconsider if you’re looking to improve your sleep.
1. Avoid Excessive Screen Time Close to Bed
Research suggests that using screens close to bedtime can make it harder to fall asleep and may reduce overall sleep quality [1]. The reason is that phones, laptops, and tablets emit blue light, which can signal wakefulness to the brain and potentially suppress the natural production of melatonin—a hormone that helps regulate the timing of sleep [6].
To support healthier sleep, try limiting screen time for at least one hour before going to bed. If you need to use devices in the evening, consider reducing brightness or using blue-light filters, as this may lessen the impact on your sleep-wake cycle [6].
2. Limit Caffeine and Alcohol Consumption in the Evening
Both caffeine and alcohol can disrupt sleep architecture when consumed too close to bedtime [6]. Caffeine is a central nervous system stimulant that works by blocking adenosine, a natural brain chemical that promotes sleepiness. Its effects can last for several hours, and consumption near bedtime is known to suppress melatonin production, making it harder to initiate sleep [6].
While alcohol may temporarily act as a sedative and induce drowsiness, it may also hinder you from getting into a deep sleep or Rapid Eye Movement (REM) sleep later in the night [2]. Disrupted REM sleep is associated with feeling less rested.
To minimize impact, consider limiting caffeine intake to at least six hours before bedtime and alcohol consumption to at least three to four hours before bedtime. However, individual sensitivity to both substances can vary significantly [2].
3. Keep a Consistent Sleep Schedule
Sleeping and waking up at different times—a practice often called ‘social jetlag’—can disrupt our sleep cycle by conflicting with the body’s natural circadian rhythm. For adults, the recommendation is typically to aim for 7 to 9 hours of sleep per night [5]. Going to bed and waking up around the same time every day comforts our body’s internal clock and increases sleep efficiency. Try to stick to particular sleep times, even on weekends, to reinforce a strong sleep-wake cycle.
4. Eating Large Meals Before Bedtime
Eating a too-heavy or spicy meal before bedtime can cause gastrointestinal discomfort, such as acid reflux, which significantly disrupts sleep [3]. Large meals can also increase the metabolic rate as your body works to digest the food, which can interfere with the physiological processes needed for sleep onset.
So, avoid eating large meals at least two to three hours before bedtime [3]. Instead, if you are hungry, choose lighter, healthier snacks and eat portions that are easier to digest before sleeping.
5. Scheduling Intense Workouts Close to Bedtime
Exercise is a great way to improve overall health, and regular physical activity is associated with better sleep quality [6]. However, the timing of the activity matters. Exercising intensely close to bedtime can make it harder for you to fall asleep. Intense exercise increases alertness and boosts your energy levels, preventing your brain and body from winding down [4].
Moreover, exercise increases core body temperature, and it takes several hours to cool down. To fall asleep, our body temperature naturally needs to drop slightly. If we exercise too close to bedtime, our body may not have enough time to cool down, potentially making it harder to initiate sleep [4].
It is generally recommended to finish a high-intensity workout at least two to three hours before bedtime to allow the body’s core temperature and alertness levels to decrease [4].
6. Use Your Bed Only for Sleep and Intimate Activity
Most of us watch TV, work, or use our phones in bed. These activities trick your brain into staying active and engaged while physically in the sleep environment. This can lead to your brain not forming a strong association between the bed and sleep, resulting in restless sleep.
It is recommended to keep your bed exclusively for sleep and intimate activities. Make a separate workstation or relaxation area for other activities. This practice helps condition your brain to associate the bed with rest and creates a more conducive sleep environment.
7. Stressing about Sleep
Worrying too much about falling asleep—often called performance anxiety regarding sleep—may unintentionally increase mental alertness, making it harder to relax. If you cannot fall asleep within approximately 20 minutes, it is advisable to get out of bed and engage in a quiet, non-stimulating activity (like reading a book in dim light) until you feel sleepy, then return to bed. This technique helps break the cycle of associating your bed with wakefulness and frustration [5].
Avoiding common sleep-disrupting habits and establishing a calming bedtime routine may contribute to better sleep quality. Simple steps such as adjusting the lighting in your room, reading a book, listening to soothing sounds, or taking a warm shower can help signal to the body that it’s time to unwind. Additional suggestions that may support improved sleep include:
Limiting fluid intake close to bedtime
Using comfortable bedding and maintaining a quiet, cool sleep environment (ideal bedroom temperature is often cited as around (60–67 °F or 15–19 °C)) [5].
Getting natural light exposure during the day (especially upon waking) to help regulate the circadian rhythm.
Avoiding long or frequent naps during the day, particularly those longer than 30 minutes or close to the evening.
Conclusion
Sleep is essential for repairing and regenerating tissues, consolidating memories, and regulating hormones. Insufficient or poor-quality sleep can impair our physical, mental, and emotional health, leading to various health problems. If you are having persistent sleeping difficulty or suspect a sleep disorder, it is crucial to consult a qualified healthcare professional, such as a Sleep Medicine Physician or your primary care doctor, for an accurate diagnosis and treatment plan.
Frequently Asked Questions (FAQs)
Which is the most common sleep disorder?
Insomnia is considered the most common sleep disorder worldwide, affecting a significant portion of the adult population [5]. People with insomnia often find it hard to fall asleep, stay asleep, or experience non-restorative sleep. If the problem continues for more than a few weeks, it’s best to seek medical advice.
How to cope with a day after a bad night’s sleep?
After a poor night’s sleep, strategies include prioritizing essential tasks, taking short breaks, and ensuring adequate hydration and balanced nutrition. Some people find that a short, power nap (10-30 minutes) earlier in the day or a small amount of caffeine may help, but avoiding excessive caffeine to prevent further sleep disruption that evening is key.
How is oversleeping a sleep mistake?
Oversleeping (or sleeping significantly more than your typical required amount) can disrupt your body’s natural sleep-wake cycle, leading to difficulty falling asleep or waking up at appropriate times, similar to ‘social jetlag.’ Chronic oversleeping in adults, especially if paired with non-restorative sleep, is a symptom that should be discussed with a doctor as it may be linked to underlying health issues [5].
What is the best time to hit the bed?
The best bedtime is the one that allows you to consistently get 7 to 9 hours of quality sleep for adults and aligns with your natural wake-up time. For instance, if you need to wake up at 6 a.m., aiming for a bedtime between 9 p.m. and 11 p.m. would cover the 7-9 hour range. The most essential factor is consistency with the chosen time every night.
References
[1] Zhong, C., Masters, M., Donzella, S. M., Diver, W. R., & Patel, A. V. (2025). Electronic screen use and sleep duration and timing in adults. JAMA Network Open, 8(3), e252493. https://doi.org/10.1001/jamanetworkopen.2025.2493
[2] De Rosa, O., Menghini, L., Kerr, E., Müller-Oehring, E., Nooner, K., Hasler, B. P., Franzen, P. L., Clark, D. B., Brown, S., Tapert, S. F., Cummins, K., Baker, F. C., & de Zambotti, M. (2025). Exploring the relationship between sleep patterns, alcohol and other substances consumption in young adults: Insights from wearables and Mobile surveys in the National Consortium on alcohol and NeuroDevelopment in adolescence (NCANDA) cohort. International Journal of Psychophysiology: Official Journal of the International Organization of Psychophysiology, 209(112524), 112524. https://doi.org/10.1016/j.ijpsycho.2025.112524
[3] Iao, S. I., Jansen, E., Shedden, K., O’Brien, L. M., Chervin, R. D., Knutson, K. L., & Dunietz, G. L. (2021). Associations between bedtime eating or drinking, sleep duration and wake after sleep onset: findings from the American time use survey. British Journal of Nutrition, 127(12), 1888–1897. https://doi.org/10.1017/s0007114521003597
[4] Alkhaldi, E. H., Battar, S., Alsuwailem, S. I., Almutairi, K. S., Alshamari, W. K., & Alkhaldi, A. H. (2023). Effect of nighttime exercise on the sleep quality among the general population in Riyadh, Saudi Arabia: a Cross-Sectional study. Cureus. https://doi.org/10.7759/cureus.41638
[5] Robbins, R., Grandner, M. A., Buxton, O. M., Hale, L., Buysse, D. J., Knutson, K. L., Patel, S. R., Troxel, W. M., Youngstedt, S. D., Czeisler, C. A., & Jean-Louis, G. (2019). Sleep myths: an expert-led study to identify false beliefs about sleep that impinge upon population sleep health practices. Sleep Health, 5(4), 409–417. https://doi.org/10.1016/j.sleh.2019.02.002
[6] Sejbuk, M., Mirończuk-Chodakowska, I., & Witkowska, A. M. (2022). Sleep quality: A narrative review on nutrition, stimulants, and physical activity as important factors. Nutrients, 14(9), 1912. https://doi.org/10.3390/nu14091912
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