As a sleep coach, I take profound interest in helping adults who have bad sleeping habits. Through advice and education, I help improve a person’s sleeping patterns to optimize their rest. One thing I have learned since I started this adventure in 2020, is that the way you spend your day has A LOT TO DO with how your sleep, and funny enough, it works the same the other way around.

So if you find yourself having difficulties sleep well at night, you might want to check if you are engaged in activities during the day that might be taking a toll on your sleep quality night after night:

• Do you enjoy a nice cup of coffee after dinner?

This could be one of the reasons why you are not getting a good night sleep. I suggest stopping caffeine intake at 2pm.

• How about one or two drinks with your last meal of the day?

A “nightcap” is the perfect way to end the evening, right? Wrong. Alcohol messes with deep sleep, which is important for restfulness, memory, and other things your brain does. It can make you drowsy enough to fall asleep, but it often wakes you up just a few hours later.

• The last thing you do before closing your eyes is checking your phone

Artificial light at night can be bad for sleep. But the blue light on smartphones and computers is particularly bad — televisions, too. Shut down bright screens 2 to 3 hours before bedtime to get your body ready for snoozing.

• You just love to take your “siesta”.

Naps are a great way to catch up on a little shut-eye. But if you take one after 3 p.m., it might affect you later on. So, no naps and no coffee. A splash of cold water on your face or a brisk walk can get you moving again.

• You heat it up when you go to bed.

You’ve probably noticed it’s harder to fall asleep when it’s hot. But did you know it can hurt your sleep quality, too? High humidity can make it even worse. Like so many other good things in life, if you want to get good rest, you gotta stay cool.

• You just love those late dinners.

A little bit is probably fine. But a big meal or snack can supercharge your metabolism and speed up your brain, which could lead to indigestion and even nightmares.

• You decide to skip your workout.

Working out is usually good for your sleep. It can boost your mood, lessen anxiety, and wind you down at bedtime. It also helps set a regular pattern of going to sleep and waking up around the same time each day (circadian rhythm). BUT do not exercise too close to bedtime: exercising too close to bedtime can ruin it. It doesn’t happen to everyone, but if that sounds like you, try to finish up your workout at least 3 hours before you go to bed.

• You are a worrier and not a warrior.

Did I take the trash out? Did I feed the dog? Did I send that email? Thinking about these things can keep you up at night. Writing a to-do list before you lie down might help. It can ease your mind and make it easier to fall asleep and have a good night sleep. Also, keeping a pen and notepad next to your bed can be helpful if you think of something in the middle of the night.

Need help working on your daily habits? Let’s chat, the solution might be simpler than you think.

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