A good night’s sleep is essential for your overall health and well-being. However, the habits you practice in the evening could be sabotaging your ability to rest properly. From late-night screen time to heavy meals, small choices made before bed can impact your sleep quality. Understanding how your evening habits affect your sleep—and learning how to fix them—can help you wake up feeling more refreshed and ready for the day.
Late-Night Screen Time
One of the most common habits that disrupts sleep is the use of electronic devices in the evening. Whether it’s scrolling through your phone, watching TV, or playing video games, the blue light emitted from screens can interfere with the production of melatonin, a hormone that helps regulate sleep. The brighter the light, the more it can delay the natural sleep-wake cycle, making it harder to fall asleep at your usual bedtime.
To improve your sleep, try to avoid screens at least 30 minutes to an hour before bed. Instead of scrolling through social media or watching a show, consider reading a book, practicing relaxation techniques, or engaging in light stretching. If you need to use devices, many smartphones and computers now offer a “night mode” setting that reduces blue light exposure. These small adjustments can help signal to your body that it’s time to wind down for the night.
Eating Too Late
What you eat and when you eat it plays a significant role in your ability to sleep well. Eating large or heavy meals close to bedtime can lead to indigestion or discomfort, making it difficult to fall asleep. Fatty, spicy, or greasy foods can especially cause digestive issues, leading to disruptions in your sleep. Additionally, caffeine and sugar-laden snacks can keep you awake longer than you want.
To avoid these issues, aim to finish eating at least two to three hours before going to bed. If you’re hungry before sleep, choose a light, sleep-friendly snack like a handful of nuts, a piece of fruit, or a small serving of yogurt. These foods are less likely to disrupt your digestion and may even promote sleep with their natural ingredients. Planning your evening meals carefully and allowing your body time to digest before bed can make a big difference in how well you sleep.
Stress and Anxiety
The stress and anxiety you carry throughout the day can also interfere with your ability to sleep at night. If you spend your evening worrying about work, personal issues, or upcoming responsibilities, your mind can stay active long after you’ve climbed into bed. The result is often difficulty falling asleep or waking up frequently during the night. It’s even possible to develop an anxiety about getting enough sleep, which needless to say, keeps you awake!
To manage evening stress, consider developing a relaxing bedtime routine. This could include meditation, deep breathing exercises, or journaling to clear your mind before bed. Another helpful tip is to establish a “worry time” earlier in the evening, where you allow yourself to address any concerns before starting your bedtime routine. By creating a mental buffer between your day and your sleep time, you can help signal to your brain that it’s time to relax and prepare for rest.
Irregular Sleep Schedule
Another factor that can disrupt your sleep is having an inconsistent sleep schedule. When you go to bed at different times each night or wake up at varying times in the morning, your body’s internal clock, or circadian rhythm, can become misaligned. This irregularity can lead to poor sleep quality, making it harder to fall asleep and wake up feeling rested.
To improve your sleep quality, try to go to bed and wake up at the same time every day—even on weekends. Consistency helps your body’s internal clock stay in sync, making it easier to fall asleep and wake up naturally. If you’re struggling to stick to a routine, gradually adjust your bedtime by 15 to 30 minutes each day until you find a consistent sleep schedule that works for you.
Creating Better Evening Habits for Better Sleep
Your evening habits have a direct impact on your sleep, and small changes can lead to significant improvements. Reducing screen time before bed, eating lighter meals earlier in the evening, managing stress, and maintaining a consistent sleep schedule can all help you get the restful sleep you need.
By being mindful of these habits, you can set yourself up for a better night’s sleep and wake up feeling more refreshed and energized. The key is to develop a relaxing nighttime routine that supports your body’s natural sleep cycle.