Can’t Sleep? 7 Everyday Habits That Might Be Sabotaging Your Rest

You’ve shut off the lights, settled under the covers, and closed your eyes. But sleep doesn’t come easily. Or maybe you drift off quickly but wake up at 3am, your mind racing. If that sounds familiar, you’re not alone. According to the CDC, more than a third of U.S. adults aren’t getting enough sleep on a regular basis.

And while medical conditions like insomnia, sleep apnea, and anxiety disorders can certainly play a role, many people overlook the small, day-to-day habits that chip away at sleep quality over time. Often, these habits feel harmless — even helpful. But taken together, they can train your body out of a healthy sleep rhythm.

Here are seven common behaviors that may be quietly undermining your rest, along with gentle, evidence-based strategies for better sleep.

The glow of your phone might feel like a way to wind down, but that blue light is telling your brain to stay alert. Blue light suppresses melatonin, the hormone that helps regulate your sleep-wake cycle. And it doesn’t take much — even just 30 minutes of screen exposure before bed can delay sleep onset.

What to do instead: Try powering down your devices 30 to 60 minutes before bedtime. Replace screen time with a calming ritual: reading a physical book, listening to soothing music, or doing a short mindfulness practice. If screens are unavoidable, consider using blue light filters or wearing blue-light-blocking glasses.

That afternoon coffee might help you push through your to-do list, but it could also be pushing bedtime further out. Caffeine has a half-life of about five to six hours, meaning half of it is still active in your body hours after you drink it.

What to do instead: Try cutting off caffeine by early afternoon — around 1 or 2pm. If you need a boost later in the day, opt for a short walk, a glass of cold water, or a brief power nap (20 minutes or less).

Exercise is one of the best natural sleep enhancers, but timing matters. For some people, vigorous workouts late in the evening can spike adrenaline and raise body temperature, making it harder to fall asleep.

What to do instead: Aim to finish moderate to intense exercise at least 2-3 hours before bedtime. If you prefer evening movement, opt for gentler activities like stretching, restorative yoga, or a walk around the block.

A constantly shifting sleep schedule — even if you're getting a full 8 hours — can throw off your internal clock. Our circadian rhythms thrive on consistency. Sleeping in on weekends, taking long naps, or varying your bedtime by hours can make it harder for your body to settle into a stable rhythm.

What to do instead: Try to go to bed and wake up at roughly the same time each day, even on weekends. A regular routine helps train your body to expect rest at the same time each night, making it easier to fall and stay asleep.

A glass of wine may help you feel drowsy, but alcohol disrupts your sleep architecture. It can shorten REM sleep, increase nighttime awakenings, and contribute to early morning grogginess.

What to do instead: If you enjoy an occasional drink, try to finish it at least 2-3 hours before bed. Look for other relaxing routines to help you transition to sleep — like herbal tea, journaling, or calming scents like lavender.

Your circadian rhythm depends on exposure to light and darkness to stay on track. If you're indoors most of the day or get minimal sunlight, your body may struggle to regulate sleep hormones like melatonin and cortisol.

What to do instead: Try to spend at least 15-30 minutes outdoors each morning, ideally in natural sunlight. Even on cloudy days, the light exposure helps reinforce your internal clock. If that's not possible, consider a light therapy box during the winter months.

If you regularly work, scroll, or binge shows in bed, your brain stops associating your bed with sleep. This can make it harder to unwind and fall asleep once you finally want to.

What to do instead: Use your bed for sleep and intimacy only. Create a wind-down zone elsewhere in your home, even if it's just a comfy chair. If you can't sleep after 20 minutes in bed, get up and do something relaxing until you feel sleepy again.

Even if your habits are spot-on, your bedroom setup can make or break your sleep. Here are a few quick adjustments that can help:

• Keep the room cool (around 65°F is ideal for most people)
• Block out light with blackout curtains or an eye mask
• Muffle noise with a white noise machine or earplugs
• Use comfortable bedding and a supportive mattress

If you’ve worked on your habits and sleep still isn’t improving, it might be time to talk to a healthcare provider. Conditions like insomnia, sleep apnea, restless leg syndrome, and anxiety disorders can interfere with rest in ways that simple routine changes can't fix.

Tracking your sleep, either in a journal or with a wearable device, can help provide useful information to bring to a medical appointment.

Sleep isn’t just something that happens at night — it’s shaped by your behaviors all day long. The good news? Small changes can make a big difference. By becoming more mindful of your habits and making gentle shifts where needed, you can create the kind of environment your body needs to rest and recharge.

You deserve good sleep. And with the right support, it’s absolutely within reach.