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.
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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.
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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.
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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.
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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.
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