1. Scrolling Before Sleep: The blue light from phones and tablets interferes with melatonin production, making it harder to fall asleep. Switch to a book or calming music at least 30 minutes before bed.
2. Eating Too Late: Heavy or sugary snacks can disrupt digestion and blood sugar levels, keeping your body alert when it should be winding down. Try to stop eating 2–3 hours before bedtime.
3. Caffeine After 2 PM: Caffeine can stay in your system for hours. Even an afternoon cup of coffee or tea might keep you tossing and turning.
4. Stimulating Activities: Intense workouts, work emails, or emotional conversations too close to bedtime can raise cortisol levels. Opt for gentle stretching or journaling to calm your mind.
5. Inconsistent Sleep Times: Going to bed and waking up at drastically different times each day confuses your internal clock. Aim for a consistent schedule, even on weekends.
6. Bright Lights at Night: Bright overhead lights signal to your brain that it’s still daytime. Dim the lights in your home an hour before bed to promote melatonin release.

Serving and Storage Tips – Building Better Habits

• Set a Sleep Alarm: Just like a wake-up alarm, a sleep alarm can remind you to start winding down.
• Create a Relaxing Ritual: Light a candle, sip herbal tea, or practice deep breathing to signal bedtime.
• Environment Matters: Keep your bedroom cool, dark, and quiet for optimal rest.

Variants – Additional Healthy Sleep Practices

• Limit Alcohol: While it may help you fall asleep, alcohol reduces deep sleep quality.
• Avoid Napping Late in the Day: Long naps after 4 PM can throw off your nighttime sleep.
• Invest in Bedding: Comfortable pillows and mattresses make a huge difference in how well you sleep.

FAQ

Q: How long before bed should I stop using my phone? A: Aim for at least 30–60 minutes of screen-free time before sleeping.

Q: Can I have a light snack before bed? A: Yes, but keep it light and sleep-friendly—like a banana or a handful of almonds.

Q: What if I can’t fall asleep even with good habits? A: Try mindfulness or sleep meditations, and consult a sleep specialist if the problem persists.

Better sleep doesn’t require a drastic overhaul—just small, consistent changes. Avoid these common bedtime missteps and embrace a routine that supports restful, rejuvenating sleep every night.