For years, I struggled with getting good sleep. I used to wake up multiple times a night, needing to pee and drink water because I wasn’t hydrating properly earlier in the day. It felt like a cycle I couldn’t break. I’d drink water too close to bedtime, which meant I’d wake up every hour or two, only to repeat the same pattern the next day.

Another problem I had was working out in the evenings. I thought it was fine to exercise after work, but I quickly realized it was making it impossible for me to fall asleep. I’d lie in bed for over an hour, tossing and turning, my mind still buzzing from the workout. The combination of eating too late and exercising too late left me restless and frustrated.

But once I started making small, intentional changes to my habits, everything started to shift. These changes helped me sleep better, wake up more energized, and break the cycle of late-night wake-ups. Here’s what I learned, and how you can fix common habits that are hurting your sleep too.

1. Using Screens Too Close to Bedtime

You’ve probably heard it a million times: “No screens before bed.” But do you know why? The blue light emitted from phones, tablets, laptops, and TVs interferes with your body’s production of melatonin, the hormone that regulates sleep. When melatonin is suppressed, it becomes harder to fall asleep and stay asleep.

How to Fix It:

• Aim to turn off screens at least an hour before bed.

• If you must use your devices, try a blue light filter on your phone or computer, or consider using blue light-blocking glasses.

2. Sleeping with Light in the Room

A completely dark environment is essential for deep, restorative sleep. Even a small amount of light—such as from street lamps, your phone, or a nightlight—can mess with your circadian rhythm, making it harder for your body to signal that it’s time to sleep.

How to Fix It:

• Try to create a pitch-black environment in your bedroom. Use blackout curtains or an eye mask to block out light.

• Turn off all lights, including LED lights on electronics, or use a sleep-friendly nightlight if you absolutely need one.

3. Eating Too Close to Bedtime

Eating too much or too late can cause indigestion, acid reflux, or spikes in blood sugar, making it harder to fall asleep and stay comfortable throughout the night. Your body needs time to digest before entering sleep mode.

How to Fix It:

• Avoid eating meals or snacks within 3 hours of bedtime.

• If you’re really hungry, choose a light snack like a handful of nuts or a cup of calm, sugar-free herbal tea to promote relaxation and sleep.

4. Not Drinking Enough Water Throughout the Day

Dehydration can cause nighttime leg cramps, dry skin, headaches, and even restless sleep. If you're not properly hydrated during the day, you may find yourself tossing and turning through the night.

How to Fix It:

• Drink water consistently throughout the day, aiming to stay hydrated but not overdo it in the evening.

• Avoid drinking large amounts of water just before bed to reduce waking up during the night to use the bathroom.

5. Drinking Water Too Close to Bedtime

While staying hydrated is important, drinking large amounts of water right before bed can lead to frequent trips to the bathroom during the night, disrupting your sleep cycles.

How to Fix It:

• Limit water intake about 1–2 hours before bed to minimize the need to wake up during the night.

6. Not Getting Morning Sunlight

Morning sunlight helps regulate your circadian rhythm and resets your body’s internal clock. Without exposure to sunlight early in the day, your body may struggle to recognize when it’s time to wake up and when it’s time to wind down.

How to Fix It:

• Get outside for at least 10–15 minutes every morning. This will help signal to your body that it’s time to start the day and will help you sleep better that night.

7. Exercising Too Late in the Day

Exercise is great for improving sleep quality, but exercising too late in the evening can raise your adrenaline levels, making it difficult for your body to wind down for sleep. Your body needs time to cool down and relax after a workout to prepare for rest.

How to Fix It:

• Try to finish your workout at least 3–4 hours before bed. If you prefer evening workouts, opt for a lighter routine, such as stretching, to help your body wind down.

However, if you’re looking to set the tone for your day, morning exercise is a great way to boost your energy, burn calories, and improve focus throughout the day. Starting your day with movement helps activate your body and mind, boosting circulation and increasing the release of endorphins. A morning workout gives you that feeling of accomplishment and mental clarity to tackle whatever comes your way. Plus, it helps regulate your sleep-wake cycle, making it easier to wind down at night.

Takeaway:

Small habits can make a big difference in the quality of your sleep. By being mindful of the common mistakes that disrupt your rest—like using screens before bed, eating too late, or not hydrating properly—you can improve your sleep quality and wake up feeling refreshed and energized. Implementing these simple changes might take time, but the benefits to your sleep and overall health will be well worth it.

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Disclaimer: This article is for general informational purposes only and reflects personal opinions, not medical advice. Consult your healthcare provider before making any health-related decisions. See our full Disclaimer for details.