Jul 2, 2025
BY: ET OnlineUsing your phone or laptop before sleeping exposes you to blue light, which suppresses melatonin, the hormone responsible for sleep. Switch to reading or meditating instead for better rest.
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Having tea, coffee, or even chocolate late in the evening stimulates your nervous system and delays sleep. Caffeine can stay in your system for up to 8 hours.
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Spicy or greasy late-night meals can lead to indigestion and acid reflux, disturbing deep sleep cycles. Try eating a light, fiber-rich dinner 2–3 hours before bed.
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Sleeping and waking at different times each day confuses your internal clock, making it harder to fall asleep. Aim for a consistent routine, even on weekends.
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Though alcohol makes you drowsy initially, it disrupts REM sleep and can cause frequent waking. You may sleep longer but feel groggy and unrested the next day.
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Working out too close to bedtime can increase adrenaline and body temperature, keeping you awake. Try lighter stretches or morning workouts instead.
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Excessive lighting signals your brain to stay alert. Use warm, dim lighting at night and consider blackout curtains or sleep masks to support melatonin production.
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Worrying about tomorrow or replaying your day increases cortisol, the stress hormone. Practice deep breathing, journaling, or guided sleep meditations to calm your mind before bed.
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