5 ways you may be sabotaging your sleep (and how to fix it)

We all want a good night’s sleep, and we know how much it can impact our day if we wake up feeling tired and groggy. Just like eating a well-balanced diet, drinking enough water and exercising, getting enough sleep is a crucial component of our overall health and well-being.

No matter your age, adequate sleep supports your whole body’s health, including:

• Brain function
• Mood and emotional well-being
• Your immune system
• Reduced risk of developing chronic conditions like Type 2 diabetes, heart disease and high blood pressure.

More than a third of Americans don’t get the recommended seven hours of quality sleep and when we don’t get enough rest, our minds and bodies feel the effects.

Even if you’re following all the suggested habits for a good night’s sleep to improve your sleep quality, there could be other reasons that impact your rest each night.

So, if you’ve been struggling with poor sleep, let’s talk about some lifestyle choices that could be sabotaging your sleep.

5 common ways you might be sabotaging your sleep

There are a lot of ways you could be sabotaging your sleep—and you might not even realize it.

1. Late-night screen time

It’s no secret that scrolling on our phones or watching television before bed has an impact on our overall sleep quality. Exposure to blue light before bed can disrupt your circadian rhythm, the 24-hour cycle that regulates processes like your sleep-wake patterns, hormone production and body temperature.

Being exposed to blue light too close to bedtime can trick our bodies into thinking it’s still daytime and leave us feeling alert rather than ready for sleep. So be sure to power down your devices at least one hour before bedtime.

2. Irregular sleep schedules

One of the most common causes of poor sleep comes down to your nighttime routine. A regular sleep schedule is important for good sleep quality and maintaining your body’s internal clock. By going to bed and waking up at the same time each day, your body can synchronize with its natural cycle, promoting better sleep quality.

3. Eating too late in the day

While it can be tempting to reach for a bedtime snack or enjoy a late-night dinner with friends, eating a large meal before bed can also contribute to poor sleep quality.

A common recommendation is to eat your last meal or snack two to four hours before bedtime. This gives your body time to digest so your meal doesn’t interrupt your sleep. Laying down shortly after eating can lead to nighttime heartburn and other gastrointestinal reflux (GERD) symptoms. Late-night eating can also contribute to weight gain as your body’s metabolism slows down at night.

What you eat before bed can also be a contributing factor to your sleep quality. You might have heard how the sleepy girl mocktail or kiwi fruits can be the secret to a good night’s sleep. But did you know certain foods can also keep you up at night? Some foods to avoid before bed are:

• Acidic foods such as citrus fruits, garlic and onions.
• High-fat foods like butter, fatty meats and cheese.
• Spicy meals

4. Caffeine and alcohol consumption

Coffee is full of caffeine, a natural stimulant, which helps kickstart your day and gives you a quick boost in energy. However, there is a point in the day when it can be too late for another cup of coffee.

When consumed in large amounts or too close to bedtime, caffeine can disrupt your natural sleep-wake cycle. Caffeine consumption can make it more difficult to fall asleep, stay asleep, and make your sleep feel less satisfying. It can also reduce the amount of deep sleep you get, which is important for waking up feeling refreshed the next day.

It is commonly advised to consume caffeine no closer than six hours before your bedtime.

While some like to think of alcohol as a sleep aid, the truth is, alcohol could be sabotaging your sleep more than you think. How much alcohol you drink and when you drink it both have major impacts on a good night’s sleep.

Although it may help in the short term, causing you to feel sleepier and fall asleep faster, once alcohol metabolizes and wears off, alcohol can cause you to wake up and have a more difficult time falling back to sleep. Additionally, alcohol can cause you to experience lower-quality sleep since it impacts the amount of time you are in your deepest sleep at night.

Alcohol before bed can also cause:

• Snoring and sleep apnea
• Insomnia
• Disruptions to your circadian rhythm

It is advised not to consume alcohol up to four hours before you’re ready for bed.

5. Stress and anxiety

Stress and anxiety have a larger impact on your quality of sleep than you may think. They can make it harder to fall asleep, stay asleep and have quality sleep. Stressful thoughts about responsibilities like work, family and finances can keep your mind racing, making it difficult to relax.

Anxiety can also interfere with sleep, as feelings of fear or worry about everyday situations, including falling asleep, can create a vicious cycle of anxiety and sleeplessness. Sleeplessness can lead to further stress hormones, commonly known as cortisol, which can in turn, disrupt your circadian rhythm.

How to stop sabotaging your sleep: 3 tips to try

The good news? There are simple changes you can make to stop sabotaging your sleep.

1. Create a bedtime routine

Our brains and bodies thrive on routine. Most of us follow a “daytime” routine and it’s just as important to establish a bedtime routine. If your day is spent being busy and active, a bedtime routine can help you decompress, wind down and prepare yourself for a good night’s rest. This could be as simple as taking a warm shower, brushing your teeth, changing into your pajamas and then getting into bed. Try to go to bed at the same time every night so your body will become familiar with it as well.

You can also engage your body and mind in some activities to help you wind down. Some ideas are:

• Listening to music
• Reading a book
• Scheduling technology-free time
• Separating work from bed
• Stretching or doing some light yoga
• Light exercise in the evening
• Taking a warm shower with lavender

2. Optimize your sleep environment

Your bedroom needs to be a comfortable place to sleep. A space that is free of distractions and disturbances. Here are some ways you can create the ultimate sleep sanctuary:

• Set the thermostat to a temperature that is comfortable for you, experts recommend anywhere between 60- and 68-degrees Fahrenheit.
• Swap distracting sounds for soothing ones. A quieter room is better for sleep than a noisy one – make sure you block out any outside noises. If you find it hard to do so, you can try a white noise machine or listen to calming music.
• Dim the lights, use blackout curtains and minimize any blue light usage.
• Remove any clutter and tidy up your room before bed.

By optimizing your sleep environment, you can create the tranquil environment necessary for quality sleep.

3. Reduce stress before bed

It can be easy to take the stress of a school or workday to bed with us and stress affects everyone in different ways. Do your best to let go and allow yourself to unwind. If you find it difficult to unwind, you could try some relaxation techniques such as mindfulness or meditation, breathing exercises, take a warm bath or read a few pages of your favorite book.

The importance of sleep hygiene

Maintaining good sleep hygiene is one of the most important ways you can set yourself up for a good night’s rest. Getting enough sleep is not only important for our physical and mental health, but also our overall well-being. The path to better sleep starts with small changes to our everyday lifestyle habits. Start small and be patient.

If you still find yourself struggling to get a good night’s sleep, talk to your primary care doctor about your options.