Many of us have experienced restless nights when sleep seems just out of reach. Waking up repeatedly can sap your energy for the next day and leave you wondering about the underlying causes of these disruptions. Psychology shows us that the way we wind down in the evening can have a big impact on our sleep quality.
Here, we’ll explore six habits that may be behind those frequent awakenings. We’ll cover behaviors such as late-night screen use, skipping relaxation routines, and even midnight snacking. Let’s get started.
6 main habits behind restless nights
Let’s break down the most relevant habits that many encounter when sleep eludes them time after time.
1. Late-night screen exposure
Using your phone, laptop, or tablet right before bed is a common habit. The blue light emitted from these screens fools the brain into believing it’s still daytime, delaying the natural production of melatonin, the hormone that signals it’s time to sleep. Instead of scrolling through social media, try picking up a paperback or listening to some calming tunes to signal your brain that nighttime has arrived.
2. Rushing the relaxation routine
It’s easy to remain busy until your head finally hits the pillow, especially when deadlines and endless to-do lists are looming. But if you’re having trouble sleeping, a slight adjustment in your routine may be necessary. Setting aside a short period to unwind before bed can help clear your mind and prepare you for sleep. Whether you take a warm shower, meditate, or simply dim the lights, a consistent wind-down period signals to your body that it’s the moment to relax and rest.
3. Midnight munching
Grabbing a snack late at night might seem like a good idea when you’re exhausted, but it can disrupt your sleep. Late-night eating can lead to uncomfortable digestion and even boost your energy levels when you need to wind down. Instead of reaching for a sugary or caffeinated treat, opt for a light, healthy snack such as a small serving of protein or a sip of herbal tea.
4. Overlooking regular exercise
Neglecting physical activity—especially in the early evening—can adversely affect your sleep quality. A simple brisk walk or light exercise a few hours before bedtime can promote better rest. However, intense workouts right before sleep might produce the opposite effect by raising your heart rate when you need to calm down.
5. A cluttered sleep space
When clutter accumulates around you, it can create a sense of chaos that undermines your peace of mind and your ability to sleep well. A tidy, organized space fosters a calming atmosphere, enabling your brain to associate the room with restfulness. A quick tidy-up before settling in can make your sleep environment more inviting.
6. Worrying too much about sleep
It might sound odd, but obsessing over whether you’ll get enough sleep can actually keep you awake. Constantly checking the clock and fixating on sleep can create a cycle of anxiety that disrupts your ability to rest. It’s better to allow sleep to come naturally. Accepting that occasional wake-ups are normal can help break the cycle and alleviate the pressure. When you can’t get to sleep, take it as an opportunity to relax your body and mind instead of thinking about the lack of sleep.
