Why You Have Trouble Falling Asleep: 10 Habits That Ruin Your Sleep

Updated: September 19, 2024

Written by

Daniel Zvi

We’ve all had those nights where sleep just doesn’t come easy, and we toss and turn, wondering why we can’t drift off. While many factors can affect your sleep, certain everyday habits might be sabotaging your ability to get a good night’s rest. From the glowing screens of our devices to late-night snacks, these seemingly harmless actions can wreak havoc on your sleep quality. The good news? Small changes can make a big difference. By avoiding these 10 common bedtime mistakes, you’ll set yourself up for a more restful, refreshing slumber—and maybe even discover that the secret to better sleep starts with the right mattress.

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1. Using Screens Before Bed (Blue Light Exposure)

In today’s digital world, it’s hard to imagine winding down at night without some screen time—whether it’s scrolling through social media, catching up on your favorite shows, or responding to late-night work emails. However, research shows that these seemingly harmless habits can significantly disrupt your sleep quality, primarily due to the blue light emitted by electronic devices.

How Blue Light Affects Sleep

Blue light is a type of high-energy visible light that is emitted from phones, tablets, computers, and televisions. While exposure to natural blue light during the day can boost alertness and cognitive function, excessive exposure to artificial blue light at night can have the opposite effect. It interferes with the body’s production of melatonin, a hormone that regulates sleep-wake cycles. Studies have found that even short periods of exposure to blue light before bed can delay the onset of sleep and reduce the overall quality of sleep by affecting REM cycles, which are crucial for restorative rest. Research indicates that individuals exposed to blue light at night may experience longer sleep latency (the time it takes to fall asleep) and wake up feeling less rested.

The Solution: Reducing Blue Light Exposure Before Bed

To improve sleep quality, experts recommend minimizing screen time at least 30-60 minutes before bedtime. This allows the body to produce melatonin naturally, signaling to your brain that it’s time to wind down. You can also enable the “night mode” feature on your devices, which reduces blue light emission and is designed to make screen use less disruptive to sleep. Additionally, blue-light-blocking glasses can be a helpful tool for those who need to work late into the evening.

2. Drinking Caffeine or Alcohol in the Evening

Many people rely on their evening cup of coffee or a glass of wine to unwind, but these beverages could easily be silently sabotaging your sleep. Both caffeine and alcohol have significant impacts on sleep quality, and consuming them too close to bedtime can prevent you from getting the restful sleep you need.

How Caffeine Affects Sleep

Caffeine is a stimulant that blocks adenosine receptors in the brain, delaying the feeling of sleepiness. While this effect can be beneficial in the morning or early afternoon, consuming caffeine later can disrupt your body’s natural sleep cycle. Caffeine has a half-life of about 5 hours, meaning that even if you have your last cup in the afternoon, it could still affect your ability to fall asleep at bedtime. Studies show that caffeine consumption within six hours of bedtime can reduce total sleep time and increase sleep latency, leaving you feeling groggy and less rested the next day. It can also interfere with deep sleep and REM sleep, both of which are crucial for physical and mental restoration.

How Alcohol Affects Sleep

Although alcohol may make you feel drowsy and help you fall asleep faster, its effect on the sleep cycle is far from beneficial. Alcohol disrupts the balance of sleep stages, particularly REM sleep, which is essential for memory consolidation and cognitive function. While you may fall asleep quickly after consuming alcohol, you’re more likely to experience fragmented sleep later in the night and wake up feeling unrested. Additionally, alcohol is a diuretic, meaning it increases urine production and can lead to multiple trips to the bathroom throughout the night, further disrupting your sleep cycle.

The Solution: Limit Caffeine and Alcohol Intake

For better sleep quality, it’s best to avoid caffeine at least six hours before bed. Opt for herbal teas or caffeine-free beverages in the evening. When it comes to alcohol, try to limit consumption, especially close to bedtime. Instead of using alcohol as a sleep aid, consider healthier alternatives like a warm bath, meditation, or reading a book.

3. Eating Heavy or Spicy Meals Close to Bedtime

Late-night cravings or a hearty dinner might seem satisfying, but indulging in heavy or spicy meals too close to bedtime can wreak havoc on your sleep. The digestive process requires significant energy, which can interfere with your ability to fall asleep and stay asleep throughout the night.

How Heavy Meals Affect Sleep

Eating a large meal before bed forces your digestive system to remain active when it should be slowing down for the night. This can lead to discomfort, bloating, and even acid reflux, especially if you lie down soon after eating. Studies show that people who consume heavy meals late in the evening tend to experience disrupted sleep, reduced sleep duration, and lower sleep quality. Lying down too soon after a meal can also exacerbate symptoms of gastroesophageal reflux disease (GERD), a condition where stomach acid flows back into the esophagus, causing heartburn. GERD is often worsened by eating fatty or acidic foods before bed and can lead to frequent waking during the night.

How Spicy Foods Affect Sleep

Spicy foods are particularly notorious for causing indigestion and heartburn, which can disturb sleep. Capsaicin, the compound that gives spicy foods their heat, can raise your body temperature, making it harder to fall asleep and stay cool throughout the night. Higher body temperatures are linked to poorer sleep quality, as the body naturally cools down to initiate and maintain restful sleep.

The Solution: Light and Early Dinners

To avoid sleep disruptions, aim to eat your final meal at least three hours before bed. Opt for lighter, more easily digestible meals in the evening, and avoid foods that are high in fat, spice, or acidity. If you’re hungry closer to bedtime, choose a light snack, such as a banana or yogurt, which is much less likely to interfere with your sleep.

4. Exercising Too Late in the Evening

Exercise is one of the best things you can do for your health, and it can certainly contribute to better sleep—when done at the right time. However, intense physical activity too close to bedtime may have the opposite effect, leaving you wired and struggling to drift off.

How Late-Night Exercise Affects Sleep

Exercise raises your heart rate and core body temperature, both of which signal to your body that it needs to stay alert. While this is beneficial during the day, it can delay your body's natural readiness for sleep if done late in the evening. Studies show that vigorous exercise within an hour of bedtime can make it harder to fall asleep and decrease the quality of your sleep.

While some people believe that exercise tires them out, high-intensity activities like running, weightlifting, or competitive sports can actually increase adrenaline levels and stimulate the release of endorphins, making it difficult for the body to wind down for sleep. This can result in difficulty falling asleep, waking up more often during the night, and spending less time in deep, restorative stages of sleep.

The Solution: Time Your Workouts Earlier in the Day

For better sleep, it’s recommended to finish intense workouts at least three hours before bed, giving your body time to cool down and relax. If you prefer to exercise in the evening, opt for low-impact activities like yoga, stretching, or a light walk, which can actually promote relaxation and help prepare your body for sleep.

5. Engaging in Stressful Activities Before Bed

We live in a fast-paced world, and it’s easy to find ourselves worrying about work, finances, or personal responsibilities late into the evening. However, engaging in stressful or mentally stimulating activities right before bed can make it much harder to fall asleep and enjoy a restful night. Even though stress can often be out of our control, their are helpful stress management tools we can use to try and mitigate its effects on our sleep.

How Stress Affects Sleep

When you engage in activities that cause stress—such as working late, checking emails, or having difficult conversations—your body triggers the release of cortisol, the "stress hormone." Elevated cortisol levels increase alertness and can prevent the natural winding-down process that helps you transition into sleep. Studies show that stress before bed can extend the time it takes to fall asleep and contribute to more fragmented sleep, leading to difficulty staying asleep or experiencing restful deep sleep.

Moreover, stressful thoughts or worries can contribute to racing thoughts or anxiety, which can make it difficult to relax enough to fall asleep. This can be a vicious cycle, as sleep deprivation worsens stress and anxiety, creating ongoing sleep difficulties.

The Solution: Relaxing Pre-Bedtime Routines

To combat stress before bed, establish a calming bedtime routine that signals to your body and mind that it's time to relax. This could include activities like deep breathing exercises, meditation, gentle yoga, or reading a non-stimulating book. Disconnecting from work-related tasks and creating a buffer between stressful activities and bedtime can lower cortisol levels, helping your body transition more smoothly into sleep.

Additionally, creating a relaxing environment in your bedroom—one that’s conducive to sleep—can further help ease stress. This includes dimming the lights, lowering the temperature, and ensuring you have a comfortable mattress that promotes relaxation.

6. Napping Too Late in the Day

Naps can be a lifesaver, helping you feel recharged and alert during the day. However, if you take them too late in the afternoon, they might backfire, making it difficult to fall asleep at night and disrupting your sleep schedule.

How Late Naps Affect Sleep

Napping too close to bedtime can interfere with your body’s natural sleep-wake cycle, known as the circadian rhythm. When you nap late in the afternoon or early evening, you reduce your "sleep drive"—the body's natural build-up of sleep pressure throughout the day. This can make it harder to feel tired when it’s actually time to go to bed.

While short naps (20–30 minutes) earlier in the day can be beneficial, long or late naps can lead to sleep inertia, a groggy, disoriented feeling upon waking. This can leave you feeling more tired and reduce the quality of your nighttime sleep. Studies have shown that long naps, particularly after 3 p.m., can also reduce your time spent in deep and REM sleep at night.

The Solution: Keep Naps Short and Early

If you need to nap during the day, aim to do so earlier, ideally between 1 p.m. and 3 p.m., when most people experience a natural dip in alertness. Limiting naps to 20–30 minutes can provide a refreshing energy boost without negatively affecting your nighttime sleep. This way, you can enjoy the benefits of napping without compromising your ability to fall asleep at night.

7. Not Establishing a Consistent Sleep Routine

Maintaining a consistent sleep routine is one of the most crucial steps to improving your sleep quality. However, for many, irregular sleep schedules—going to bed and waking up at different times each day—can lead to poor sleep hygiene and make it difficult for the body to establish a healthy circadian rhythm.

How Irregular Sleep Schedules Affect Sleep

Your body follows a natural 24-hour internal clock called the circadian rhythm, which regulates sleep and wakefulness. When you go to bed and wake up at different times each day, it confuses this internal clock, making it harder for your body to determine when it's time to wind down for sleep. This can lead to difficulty falling asleep, staying asleep, and waking up feeling rested.

Studies have shown that irregular sleep patterns can contribute to sleep disorders like insomnia and lead to other health issues such as increased stress levels, reduced cognitive function, and even long-term health risks like heart disease and diabetes. Inconsistent sleep also diminishes the quality of REM sleep, which is essential for memory consolidation and emotional regulation.

The Solution: Establish a Consistent Sleep-Wake Schedule

The best way to regulate your circadian rhythm is by setting a consistent sleep schedule, going to bed, and waking up at the same time every day—even on weekends. Aim for 7-9 hours of sleep each night, and try to stick to this schedule as closely as possible. Over time, your body will adapt, making it easier to fall asleep and wake up naturally.

Incorporating a consistent bedtime routine, such as reading, meditation, or taking a warm bath, can also signal to your body that it’s time to prepare for sleep. Pairing this routine with a comfortable mattress that supports your preferred sleep position will further improve sleep quality and leave you feeling more refreshed each morning).

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8. Poor Sleep Environment

Your sleep environment plays a crucial role in determining the quality of your rest. Many people underestimate how factors such as room temperature, noise levels, lighting, and the condition of their mattress and bedding can directly impact their ability to fall asleep and stay asleep. A poor sleep environment can lead to restless nights and grogginess during the day.

How the Sleep Environment Affects Sleep

A sleep environment that is too hot, too noisy, or poorly designed for comfort can be a major barrier to achieving restorative sleep. For example, research shows that the ideal room temperature for sleep is between 60-67°F (15-19°C). If your room is too warm, it can prevent your body from reaching the cooler core temperature it needs for deep sleep.

Additionally, excessive light exposure, whether from external sources like streetlights or internal ones like phone screens, can interfere with melatonin production, delaying your sleep onset. Similarly, background noise can disrupt sleep stages, leading to lighter, more fragmented sleep.

Perhaps one of the most critical yet often overlooked factors is the quality of your mattress. A mattress that is too soft, too firm, or simply not suited to your body type and sleeping position can cause discomfort, pain, and pressure points, preventing you from fully relaxing during the night. Over time, this can lead to chronic sleep problems, as well as physical issues such as back and neck pain.

The Solution: Optimizing Your Sleep Environment

To create the perfect sleep environment, focus on the following:

Temperature Control: Keep your bedroom cool, ideally within the 60-67°F range. Use fans, air conditioning, or adjust your bedding layers to maintain a comfortable temperature.
Minimize Noise and Light: Invest in blackout curtains, sleep masks, and earplugs if needed. White noise machines can also help mask disruptive sounds.
Choose the Right Mattress: Ensure that your mattress provides the right level of support and comfort for your sleeping position. If your mattress is more than 7-10 years old, it might be time for an upgrade).
Comfortable Bedding: Use breathable, moisture-wicking sheets and blankets that help regulate body temperature, keeping you cozy but not too hot or cold.

9. Drinking Too Much Water Before Bed

It may seem counterintuitive, but drinking too much water before bed can actually disrupt your sleep rather than help you feel refreshed in the morning. While staying hydrated is essential for your health, excessive water intake right before bedtime can lead to multiple awakenings throughout the night to use the bathroom. This condition, known as nocturia, interrupts your sleep cycles, preventing you from achieving the deep, restorative rest your body needs.

How Hydration Affects Sleep

When you consume too much water in the hours leading up to bedtime, your body processes it while you sleep. This often results in waking up to urinate during the night, which can throw off your natural sleep patterns. Even a single trip to the bathroom can be enough to disrupt REM sleep, leaving you feeling groggy the next day.

Frequent disruptions to your sleep cycle can lower overall sleep quality, reducing the amount of deep sleep you get, which is crucial for physical and mental restoration. For individuals already dealing with sleep disorders or smaller bladders, the issue can be even more pronounced.

The Solution: Hydrate Early, Limit Water Before Bed

To avoid frequent bathroom trips, focus on staying hydrated throughout the day and taper off your water intake as bedtime approaches. Aim to stop drinking large amounts of water one to two hours before sleep. If you're thirsty right before bed, take small sips instead of chugging a full glass. Maintaining a cool bedroom environment and using breathable bedding can also help reduce your body’s need for water overnight by keeping you comfortable.

10. Ignoring Sleep-Disrupting Health Issues

Sleep issues can often stem from underlying health conditions, and ignoring these problems may worsen not only your sleep but also your overall well-being. Many common health issues like sleep apnea, restless leg syndrome (RLS), and chronic pain can significantly disrupt your sleep if left untreated, leading to long-term effects on your physical and mental health.

How Sleep-Disrupting Health Issues Affect Rest

Sleep disorders such as sleep apnea, where breathing repeatedly stops and starts during the night, can drastically reduce sleep quality. It’s a condition that often goes undiagnosed, but it can result in excessive daytime sleepiness, fatigue, and even serious health risks like high blood pressure and heart disease. People with untreated sleep apnea experience constant interruptions to their sleep cycles, particularly during REM sleep.

Similarly, conditions like restless leg syndrome (RLS) cause an irresistible urge to move the legs, especially at night. This can lead to frequent awakenings and fragmented sleep, preventing individuals from getting the deep sleep they need. Chronic pain conditions, such as arthritis or back pain, can also make it difficult to find a comfortable position in bed, leading to frequent tossing and turning throughout the night.

The Solution: Address Health Issues Early

If you suspect an underlying health issue is disrupting your sleep, it’s important to seek medical advice rather than ignoring the problem. Proper diagnosis and treatment—whether it’s through lifestyle changes, medication, or the use of assistive devices like a CPAP machine for sleep apnea—can greatly improve your sleep quality and overall health. Investing in a supportive mattress that helps alleviate pain or discomfort can complement medical treatment by promoting a more comfortable sleep environment.

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Conclusion

Improving your sleep quality often starts with changing some everyday habits that could be unknowingly sabotaging your rest. From reducing screen time and cutting back on late-night caffeine to addressing underlying health issues and optimizing your sleep environment, small adjustments can make a significant difference. By avoiding these 10 common bedtime mistakes, you can set yourself up for a night of deeper, more restorative sleep. Additionally, investing in a supportive mattress suited to your sleep needs is crucial in fostering an environment conducive to better rest. Remember, quality sleep is not a luxury—it’s essential for your health and well-being.

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