5 Daytime Habits That Could Be Impacting Your Sleep at Night
Getting quality sleep is about more than what you do right before bed.
We know that sleep is important for our mental, physical, and emotional health. It’s the cornerstone of our well-being, and it can impact our relationships, our stress levels, our ability to focus, and our cognitive function. But getting quality sleep isn’t just about nighttime rituals that allow us to unwind before bed. It turns out, what we do during the day can affect how we sleep at night. There are certain habits that could help us get a restorative night of sleep, and certain habits that can hinder us from getting the rest we need to perform at our best.
The good news is, when we’re mindful of our daytime behaviors, we can set the stage for a restful night and get the sleep we need for our overall well-being.
Here are five daytime habits that might be messing with your sleep at night, and how to avoid them:
Consuming too much caffeine too late in the day.
Many of us rely on a morning cup of coffee or an afternoon green tea to keep us going when we’re feeling sluggish. However, consuming caffeine too late in the day can disrupt your sleep cycle. Caffeine is a stimulant that can interfere with your ability to fall asleep and stay asleep. To protect your sleep, try to limit your caffeine intake, especially in the afternoon and evening. Set a caffeine cutoff for six hours before bed, where you opt for decaffeinated beverages or herbal teas instead.
Eating your meals at irregular times.
Inconsistent meal times can wreak havoc on your body's internal clock, known as the circadian rhythm. Irregular eating patterns can confuse your body when it’s time to rest, making it harder to fall asleep and wake up at the desired times. Try to establish a regular meal schedule, with a focus on lighter dinners in the evening, as heavy, spicy, or large meals close to bedtime can lead to discomfort and indigestion.
Not taking breaks to move around.
Many of us know that carving out time for movement is good for us, but its impact on our sleep is less talked about. Regular exercise can help reduce stress and anxiety during a busy day, allowing us to unwind at night and regulate our sleep-wake cycles. Try carving out small moments throughout the day to do some stretches or go on a walk. You can even set movement reminders on your phone or your calendar to remind yourself to stay active.
Scrolling on your phone for too long.
Spending excessive time in front of screens during the day, whether you’re checking social media or writing an email, can negatively affect your sleep. The blue light emitted by smartphones, tablets, and computers can suppress the production of melatonin, a hormone that regulates sleep. It can be difficult to set boundaries with our devices when so much of our lives and our work live online, but there are little ways we can course correct, like taking small screen breaks, using blue light filters on our devices, or setting screen time limits.
Worrying all day long.
Stress and anxiety are common daytime culprits that can disrupt our sleep at night. There’s a lot going on in the world and it can be hard to take a break from it all, but constant worry and racing thoughts can make it challenging to relax and fall asleep at night. Try taking little breaks throughout the day to breathe deeply, call a loved one, or watch a
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