5 evening habits that can ruin your sleep

             Written by: Mantasha

Struggling to fall asleep even after a long, tiring day? Sometimes it’s not insomnia—it’s your evening routine. The habits you follow before bed can quietly sabotage your sleep quality, leaving you restless or waking up groggy.

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If peaceful, deep sleep is what you’re after, here are five evening habits you might want to change:

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The blue light from screens (phones, laptops, or TVs) messes with your body’s melatonin production, the hormone that helps you sleep. Try unplugging at least 30 minutes before bedtime.

Scrolling on Your Phone Before Bed

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Coffee, tea, energy drinks, or even chocolate can stimulate your nervous system, keeping you awake longer than you’d like. Switch to herbal tea or warm milk in the evening.

Drinking Caffeine Late in the Day

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Late-night feasts or spicy meals can lead to indigestion, heartburn, and poor sleep. Keep dinner light and try to eat at least 2–3 hours before sleeping.

Eating Heavy Dinners

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Going to bed with a busy mind full of worries can trigger anxiety and keep you tossing and turning. A short journal session or deep breathing before bed can help clear mental clutter.

 Overthinking  

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Sleeping and waking up at different times every day confuses your body clock. Try to maintain a consistent sleep routine—even on weekends—to train your body to fall asleep naturally.

Irregular Sleep Schedule

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