Poor sleep: You switch off the lights, get comfy, close your eyes… and your brain hits play. Tossing, turning, doom-scrolling, suddenly it’s 2:00 AM again. You’re not alone.
Often, poor sleep isn’t just “stress” or “insomnia”; it’s routine habits sneaking into your nights. Sleep reflects your day: what you eat, how you use screens, and when you wind down all affect how deeply you rest.
Also Read | The 4 stages of sleep: What happens in each cycle
Here are four daily habits that are ruining your sleep:
The late-night scroll:
Phones, tablets, and TVs emit blue light that tells your brain it’s still daytime. That light suppresses melatonin, the hormone that cues sleep, you feel wired even when you’re wiped.
What to do instead:
- Put away your phone or laptop 30–60 minutes before bed.
- Turn on night mode/blue-light filters after sunset.
- Keep the phone out of reach.
- Swap scrolling for a book, short journal entry, or soft music.
Having caffeine too late:
That 4 PM chai or post-dinner coffee feels harmless, but caffeine can linger 6–8 hours. It blocks adenosine, the chemical that builds sleep pressure, so falling asleep gets harder.
What to do instead:
- Skip caffeine after 2 PM.
- Choose evening herbal brews: chamomile, tulsi, peppermint.
- Craving coffee at night? Go decaf or a caffeine-free latte.
Eating heavy or spicy food at night:
A late, rich meal makes your gut work overtime and can trigger heartburn when you lie down. Both fight deep sleep.
What to do instead:
- Finish dinner 2–3 hours before bed.
- Keep it light: soups, khichdi, grilled veggies, lean protein.
- Avoid spicy, oily, or fried foods close to bedtime.
Irregular sleep schedule:
You go to bed at midnight on weekdays but still stay up till 3:00 AM on weekends, and wonder why you cannot fall asleep Sunday night. This is confusing your body’s internal clock. Your brain likes routine. Awaking at random times confuses the brain about when to release sleep hormones.
What to do instead:
- Keep the same sleep and wake times daily. Yes, weekends too.
- If you stayed up late, still wake close to your usual time; take a short 20-minute nap later if needed.
Also Read | How to fall asleep: 8 simple remedies that work
Signs you’re not sleeping well
- You wake up tired, no matter how many hours you logged.
- You lean on caffeine or sugar all day to get through.
Sleep isn’t a luxury. It’s a basic need. It’s when your body heals, recharges, and resets your mood. If you’re struggling, skip quick fixes and start with small daily habit changes.