Struggling to fall asleep no matter how tired you are?
It could be your daily habits sabotaging your sleep without you even knowing. Let’s uncover the five worst sleep habits—and more importantly, how to break them starting tonight.
😴 Bad Sleep Habit #1: Scrolling Before Bed
Endlessly scrolling through TikTok, Instagram, or YouTube before bed is one of the worst bad sleep habits. The blue light from your phone or tablet suppresses melatonin, the hormone that tells your body it’s time to sleep.
Fix it: Set a ‘screens off’ time at least 1 hour before bed. Try reading a book or listening to calming music instead.
☕ Bad Sleep Habit #2: Drinking Caffeine Too Late in the Day
Caffeine stays in your system for 6–8 hours. Having coffee, energy drinks, or soda too late can keep your brain wired long into the night.
Fix it: Avoid caffeine after 2 PM. Switch to herbal tea or water in the afternoon and evening.
🍷 Bad Sleep Habit #3: Relying on Alcohol to Fall Asleep
It might feel like alcohol makes you sleepy, but it actually disrupts REM sleep and causes frequent waking.
Fix it: Cut back on alcohol, especially within 2–3 hours of bedtime. Try chamomile tea or a warm bath instead.
🛌 Bad Sleep Habit #4: Using Your Bed for Everything
Watching TV, working, or eating in bed confuses your brain. It starts to associate your bed with activity, not rest.
Fix it: Reserve your bed for sleep and intimacy only. Move all other activities to the couch or desk.
😵 Bad Sleep Habit #5: Inconsistent Sleep Schedule
Sleeping at different times every day throws off your circadian rhythm — making it harder to fall asleep and wake up naturally.
Fix it: Go to bed and wake up at the same time every day, even on weekends. Your body loves routine.
Final Thoughts
Bad sleep habits can creep into your routine and silently ruin your rest. But with small changes, you can take back control. Which of these bad sleep habits do you need to break first?