Struggling to get a good night’s sleep? Some everyday habits could be making it harder to switch off — and you might not even realise you’re doing them.
Getting enough sleep can make a huge difference to how we feel during the day. Yet even when we climb into bed at a reasonable time, falling asleep or staying asleep isn’t always easy.
While there can be many reasons for poor sleep, here are some common everyday habits that could be worth looking at.
1. Looking at your phone right before bed
Scrolling through social media, watching videos or answering messages can keep your brain engaged when you’re trying to wind down.
Try putting your phone away for a little while before going to bed and doing something more relaxing instead.
2. Drinking caffeine too late
Coffee isn’t the only source of caffeine. Tea, energy drinks, cola and some chocolate products can contain caffeine too.
Because caffeine can remain in the body for several hours, having it later in the day may affect some people’s ability to fall asleep.
3. Having an irregular bedtime
Going to bed at completely different times each night can make it harder to establish a consistent sleep routine.
Keeping your bedtime and wake-up time reasonably consistent may help your body get into a routine.
4. Using your bedroom for everything
If your bedroom has become a place for watching TV, working, scrolling on your phone and eating, your brain may not automatically associate it with sleep.
Where possible, keeping the bedroom mainly associated with sleeping can help create a more relaxing environment.
5. Eating a very large meal late at night
Going straight to bed after a large meal can leave some people feeling uncomfortable, particularly if they experience indigestion or heartburn.
Giving yourself some time between eating and going to bed may help.
6. Not getting enough daylight
Spending some time outside during the day can help reinforce your body’s natural sleep-wake cycle.
Even a short walk outside can be a simple way to get some daylight while also adding a little movement to your day.
7. Trying too hard to fall asleep
Ironically, worrying about not sleeping can sometimes make it even harder to drift off.
If you’re lying awake and becoming frustrated, getting up for a short period and doing something quiet and relaxing before returning to bed may be more helpful than repeatedly checking the clock.
When should you speak to a doctor?
Occasional poor sleep is common, but persistent sleep problems can sometimes have an underlying cause.
If you’re regularly struggling to sleep, feel excessively tired during the day, or your sleep is having a significant impact on everyday life, it’s worth speaking to your GP.
Do you have a bedtime habit that you couldn’t live without? Let us know in the comments!
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