The (not so) obvious habits to remove from your lifestyle if you suffer from insomnia

Struggling to fall asleep or stay asleep through the night? You’re not alone. Insomnia is increasingly common among adults, but the good news is that a few small changes to your daily routine can make a big difference.

Some everyday habits, which can often be overlooked, could be quietly disrupting your rest. Backed by recent research and real-world insights, the tips below highlight what to avoid if you’re hoping to get a better night’s sleep.

Sleeping at random times: A hidden obstacle

Irregular sleep patterns make it hard for the body to know when it should rest. Going to bed and waking up at different times each day prevents your internal clock from working well.

According to research in the journal Sleep, people with consistent routines can reduce the risk of all-cause death by almost half compared to those with irregular sleep and wake patterns.

This means that keeping daily schedules the same, even on weekends and holidays, can improve overall sleep quality. Skipping bedtime routines or sleeping in on days off often causes sleep problems.

Late-night eating and drinking habits that disrupt rest

Snacking or having large meals in the evening can directly hinder the process of falling asleep. Heavy, spicy, or fatty foods make digestion harder at night.

Some drinks and snacks contain caffeine in small amounts that may still affect sleep, including certain sodas and chocolate. Alcohol, often thought to relax, can cause restless sleep and wake people up throughout the night.

Even moderate amounts can have this effect. Cutting back on these foods and drinks before bed supports better rest.

Subtle stimuli: Light and screen exposure

Most people use screens before bed, but this habit can keep the brain active longer than desired. Exposure to artificial light, especially from smartphones, tablets, and televisions, reduces the release of natural sleep hormones.

Studies show that blue light from screens can delay falling asleep and lower sleep quality. This problem has led to the adoption of blue light filters and glasses or using night mode on screens. These tools aim to reduce light exposure before sleep, helping the brain signal that it is time to rest.

Rethinking common night-time snacks and remedies

Even snacks or remedies believed to support relaxation can sometimes interfere with sleep. For example, some herbal teas may contain hidden caffeine, and chocolate also has caffeine, which can disrupt rest for those sensitive to stimulants.

Many people now turn to products marketed for calmness or sleep, such as Koi CBD gummies or over-the-counter sleep aids. However, it is important to check for added sugars, caffeine content, and unexpected ingredients, as these may work against efforts to manage insomnia. Checking labels and ingredients helps make choices that better support sleep.

Too much physical activity close to bedtime

Daily movement helps rest at night, but exercising too near bedtime is known to make sleep more difficult.

Strenuous exercise increases heart rate and body temperature, sending mixed signals to the body. Experts recommend keeping workouts earlier in the day. Research supports that while movement is good for sleep overall, late sessions can interrupt the body’s ability to wind down and prepare for rest.

Overlooking the sleep setting

The conditions of the bedroom can determine how easy it is to sleep. Excessive noise, light from street lamps, and high room temperatures interrupt rest cycles.

Making a room cooler, dark and quiet supports better sleep. Some people use blackout curtains to keep out light or wear sleep masks. Others add white noise machines to reduce sounds from neighbours or traffic. These adjustments set up the room for easier, longer sleep.

Skipping a wind-down routine

A regular wind-down process before going to bed signals to the body that sleep is approaching. Reading a printed book, taking a warm shower, or practising meditation are known to help with this transition.

Experts advise avoiding stimulating activities such as using phones, computers or televisions right before bed. Using screens during this time can delay the onset of sleep by keeping the mind active.

A familiar bedtime sequence tells the brain it is almost time to rest, which helps sleep come more smoothly.

Unchecked sleep aids and technology use

Many people use technology to track how they sleep. Wearable devices and sleep apps give detailed reports and suggestions based on patterns observed each night. Some studies have connected consistent sleep data from these devices to lower rates of all-cause death and cancer-related death. This information can help users see which habits harm or help sleep, adding another tool for improving rest.

However, these devices should not replace medical guidance for sleep problems. Relying too heavily on tracking can cause anxiety over sleep, which may make problems worse. Using technology as a tool, not as the sole solution, brings balance.

Ignoring daytime factors

Insomnia is not only a night-time issue. Daytime habits can cause sleeping problems. For example, drinking coffee or other caffeinated drinks late in the afternoon does not always seem harmful, but caffeine can last in the system for hours and push back sleep readiness.

Exposure to sunlight during the day helps regulate the sleep-wake cycle as well. Staying indoors all day under artificial lights can confuse the body’s rhythm so make sure you get outside during the day to get that all-important sunlight exposure. 

Sleep: How many are getting enough?

Recent data shows that six out of 10 adults are not getting the recommended hours of sleep each night. Over two-thirds struggle with either falling asleep or staying asleep. On average, most people sleep less than seven hours per night, falling short of the seven to nine hours most experts suggest.

Many factors that affect sleep are easy to miss. Inconsistent bedtime routines, late meals, poor use of technology, and skipped wind-down periods can harm sleep quality. Addressing these habits may lessen insomnia and help people wake feeling more rested. Each change in routine is a small but practical adjustment rooted in recent sleep science.