Minh Tran
When you toss and turn late into the night, you know you’re struggling to sleep.
When you yawn all day, you know you’re sleep-deprived.
That’s the basics of understanding your sleep patterns.
However, it’s not always that simple.
The human mind is a labyrinth, and sometimes it’s our own habits that keep us up at night, even when we don’t realize it.
Some people just get it as they fall asleep the moment their head hits the pillow.
But for others, it’s a battle.
Often, these night owls share eight specific evening habits.
Let’s dive in and shed light on these subtle habits we might unknowingly be cultivating:
1) Late-night snacking
Food is a universal comfort, isn’t it?
In the stillness of the night, when sleep eludes you, the fridge becomes a beacon of hope.
A sneaky slice of cake or a bowl of ice cream often feels like the perfect company.
However, this late-night snacking could be the very thing keeping you from a good night’s sleep.
Consuming high-sugar or high-fat foods right before bed can make your digestive system work overtime, causing discomfort and making it harder to drift off to sleep.
But that’s not all: The association between food and wakefulness becomes stronger in your brain over time, making it even more difficult to break the cycle of late-night snacking and insomnia.
If you’re a night owl, you might want to take note.
This simple habit could be one of the reasons why counting sheep isn’t working for you anymore.
Interesting, isn’t it? It’s all about understanding these subtle patterns and habits if we want to improve our sleep health.
And who knows? Maybe cutting back on those midnight munchies could be your first step towards a more restful night.
2) Screen time overload
Now, I can’t deny it—I’m guilty of this one.
Scrolling through social media feeds, binge-watching my favorite series, or even catching up on work emails—my screen time often extends late into the night.
What I didn’t realize until recently is how this habit was sabotaging my sleep.
Those bright screens emit a blue light, which tricks our brains into thinking it’s still daytime.
This suppresses the natural production of melatonin, the hormone that regulates our sleep-wake cycle.
I began to notice that on nights when I was glued to my screen, falling asleep became a Herculean task.
My mind was buzzing, and sleep—well, it seemed to take an extended vacation.
By identifying this habit, I took a small step towards better sleep hygiene.
Now, I try to limit my screen time at least an hour before bed.
Trust me; it makes a world of difference!
3) Engaging in stimulating activities
Engaging in stimulating activities before bed, like an intense workout session or an adrenaline-pumping video game, can leave your body and mind too wired to wind down.
Exercise increases your core body temperature, heart rate, and adrenaline levels, all of which are designed to energize you, not to lull you into a peaceful slumber.
It typically takes the human body about 60 to 90 minutes to cool down after exercising, so this cooling down process is actually a signal to your brain that it’s time to sleep.
A late-night workout might explain why sleep doesn’t come easy for some.
Similarly, playing video games or solving challenging puzzles can put your brain into overdrive when it should be shifting gears towards rest.
The key is finding balance: Physical and mental stimulation are great, but timing is everything when it comes to a good night’s sleep.
4) Irregular sleep schedule
Have you ever noticed how you naturally tend to feel drowsy at the same time each night or how, without an alarm, you often wake up around the same hour each morning?
That’s your internal body clock or circadian rhythm at work.
However, if you’re someone who hits the sack at 10PM one night and 2AM the next, you’re essentially playing havoc with your body clock.
This irregular sleep schedule can make it difficult for your body to understand when it’s supposed to wind down and fall asleep.
It’s like battling jet lag without even traveling.
One night of late bedtime can throw your body out of whack and make falling asleep on subsequent nights a real challenge.
5) Overthinking
Here’s something I often find myself doing: Overthinking.
Sometimes, I lie in bed with my mind racing, playing out scenarios of the past or worrying about the future. Instead of counting sheep,
I’m counting all the things I should have done differently or need to do tomorrow.
And guess what? This mental chatter can make it incredibly hard to fall asleep.
Overthinking creates a state of mental arousal, which is the exact opposite of the calm and relaxation necessary for sleep.
I’ve found mindfulness techniques to be particularly helpful in curbing this nighttime overthinking.
Simple practices like focusing on my breath or visualizing a peaceful scene help bring my attention back to the present and ease my mind into a restful state.
If you’re also in the habit of taking your worries to bed with you, remember this—a well-rested mind is much better equipped to handle challenges than a tired one.
Maybe it’s time to leave those thoughts at the bedroom door and embrace a more peaceful sleep routine.
6) Prioritizing a quiet environment
Here’s something you might not expect—insisting on complete silence to fall asleep.
While it seems logical to want a completely quiet environment to drift off, this might actually be making things harder for you.
In an entirely silent room, even the slightest noise—a creaking floorboard or a ticking clock – can seem loud and disruptive.
This is where white noise can be really beneficial.
The consistent, soothing sound can help mask other noises and create a more sleep-friendly environment.
This could be anything from a fan humming, to rain sounds or even a dedicated white noise machine.
7) Drinking caffeine late in the day
Now, who doesn’t love a cup of coffee? The aroma, the taste, the jolt of energy—it’s a daily ritual for many of us.
If you’re sipping on your caffeinated beverage late in the day, that could be the very thing keeping you up at night.
Caffeine is a stimulant and can stay in your system for up to eight hours.
That late afternoon or evening cup of joe might be making it harder for you to fall asleep at night.
Switching to decaf or opting for a herbal tea in the evening could make a significant difference in your sleep quality.
Trust me; your well-rested self will thank you for this change.
Making mindful decisions about when and what we consume can go a long way in improving our sleep health.
8) Neglecting a bedtime routine
The most crucial aspect of good sleep health—and often the most overlooked—is maintaining a consistent bedtime routine.
Having a set routine signals your body that it’s time to wind down and prepare for sleep.
This could be anything from reading a book, listening to calming music, to practicing some light stretching or meditation.
Just like how we have morning routines to kick-start our day, a bedtime routine is essential in setting the stage for a restful night.
If you’re jumping into bed expecting to fall asleep instantly without any wind-down period, you might want to rethink your approach.
Establishing a calming pre-sleep ritual could be the game-changer in your journey to better sleep.
Embracing the journey to better sleep
If you’ve come this far, it’s clear that you’re on a journey to understand your sleep patterns and habits better—and that in itself is a significant first step.
Recognizing these evening habits isn’t about being hard on yourself or feeling guilty.
Rather, it’s about gaining insight into our behaviors and their impact on our sleep health.
Remember, good sleep isn’t just about the quantity; it’s also about the quality.
If you’ve identified with any of these habits, it’s never too late to start making small changes.
Thomas Dekker once said, “Sleep is that golden chain that ties health and our bodies together.”
The pursuit of better sleep isn’t merely for convenience or comfort; it’s pivotal to our overall well-being.
