Good sleep is a cornerstone of good health — but for many people, getting quality rest can be a nightly struggle. You probably already know that too much screen time before bed or a late cup of coffee can interfere with sleep. But what about the less obvious daily habits that could be keeping you up at night?

If you’re finding it hard to fall asleep, stay asleep, or wake up feeling refreshed, your lifestyle may be playing a bigger role than you think. Here are five common patterns that may be sabotaging your sleep — and what you can do instead.

1. Irregular Sleep and Wake Times

The habit: Sleeping in on weekends and staying up late can disrupt your circadian rhythm, making it harder to fall asleep during the week.

Try this instead: Stick to a consistent sleep schedule, even on weekends. Your body’s internal clock thrives on regularity, which can lead to deeper, more restorative sleep.

2. Eating Right Before Bed

The habit: A heavy or late-night meal can lead to indigestion or acid reflux, both of which make it difficult to fall and stay asleep.

Try this instead: Finish eating at least 2–3 hours before bedtime. If you’re hungry late at night, opt for a light snack like a banana or a handful of almonds.

3. Relying on Alcohol to Unwind

The habit: While alcohol might help you feel sleepy at first, it actually disrupts your sleep architecture — especially REM sleep, which is critical for memory and mood regulation.

Try this instead: Limit alcohol intake, especially in the evening. Try wind-down alternatives like a warm shower, meditation, or journaling.

4. Using the Bed for More Than Sleep

The habit: Watching TV, answering emails, or eating in bed can confuse your brain about what the bed is for — weakening the mental connection between your bedroom and sleep.

Try this instead: Reserve your bed for sleep and intimacy only. This strengthens the mental cue that it’s time to sleep when you lie down.

5. Ignoring Stress and Anxiety

The habit: Racing thoughts, worries, or to-do lists can easily intrude on your ability to relax and drift off.

Try this instead: Create a calming bedtime ritual that includes mindfulness, journaling, or guided breathing exercises. And if stress or anxiety are a frequent issue, professional support can make a meaningful difference.

When to Seek Help

If you’ve addressed your habits and still find yourself struggling with sleep, it may be time to talk to a professional. We specialize in diagnosing and treating a wide range of sleep disorders. With comprehensive sleep studies and personalized treatment plans, we help you get the restorative sleep your body and mind need.

Don’t let poor sleep become your new normal. Contact Sleep Dynamics today to schedule a consultation and take the first step toward better sleep — and better health.