Six Habits That Wreck Your Sleep and How to Fix Them

High-quality sleep is transformative. It’s the one thing that changes my daily experience more than anything else. But like many of you, I know what it’s like to live on the other end of the spectrum—days of broken sleep while managing business, home responsibilities, and the daily grind. If you're struggling with sleep, it could be due to specific habits that are working against you. Here, I’ll cover six common sleep-wrecking habits and share solutions to improve your nightly rest.

1. Eating Too Late

Late-night snacking might seem harmless, but it can drastically disrupt your sleep. When you eat close to bedtime, your body has to ramp up digestion, causing blood glucose spikes and drops, which can disturb your melatonin production—the sleep hormone. For the best results, experiment with your eating schedule. Try to stop eating two, three, or even four hours before bedtime. You’ll likely see improvements in sleep quality, resting heart rate, and overall relaxation at night.

2. Skipping a Wind-Down Routine

A busy day doesn’t need to bleed into your evening. Without a structured wind-down routine, it’s easy for thoughts, worries, or unfinished tasks to hijack your sleep. Start a routine one hour before bed: avoid stimulating activities, shift into “sleep mode,” and engage in calming activities. Read a book, journal, meditate, take a warm bath, or enjoy a quiet walk. Find what relaxes you, so when your head hits the pillow, you’re mentally prepared for rest.

3. Consuming Stimulants Late in the Day

Many people reach for coffee or other caffeinated drinks to power through the day, but caffeine’s half-life is around six hours. If you drink coffee at 4 PM, it’s like drinking half a cup of coffee at 10 PM. While everyone’s sensitivity differs, caffeine later in the day can lead to restless nights. Set a caffeine cut-off time, and experiment with alternatives like herbal tea if you need an afternoon boost.

4. Exposing Yourself to Bright Light Before Bed

Bright lights—especially blue light from screens—can interfere with melatonin production. Aim to reduce screen time at least one hour before bed. If screens are necessary, try apps like F.lux or blue light-blocking glasses, which minimize blue light exposure. You can also start dimming lights in your home and shifting to warm light bulbs around 2700-3500 Kelvin for a smoother transition into sleep.

5. Ignoring Bedroom Temperature

A bedroom that’s too hot or too cold can lead to tossing and turning. Your body temperature naturally drops for optimal sleep, so keep your room cool. Aim for around 65°F (18°C) or adjust as needed for your comfort. Temperature-regulated mattresses or simple fixes like opening a window or using blackout shades can also help. By regulating temperature, you give your body the best conditions for restful sleep.

6. Not Managing Noise Levels

Whether it’s barking dogs, loud neighbors, or honking cars, noise is a common disruptor. Try addressing controllable noise sources—sometimes a friendly conversation with a neighbor about a barking dog or loud music can make a big difference. For unavoidable noise, use white, brown, or pink noise machines to minimize disruptions, helping you stay asleep throughout the night.

In today’s fast-paced world, sleep deprivation can feel like a badge of honor, but it’s anything but heroic. Prioritizing sleep doesn’t mean you’re falling behind; it means you’re empowering yourself to perform at your best. High-quality sleep benefits you, your family, and your loved ones. Invest in it, and you’ll see improvements in every aspect of your life.

If you’re ready to take your wellness journey seriously, Brooktree Consulting is here to guide you. We provide holistic lifestyle management strategies to improve your health and well-being. Schedule a Discovery Call with us today and discover how quality sleep can enhance your life and health.