Some habits that may affect your sleep quality include taking long naps in the daytime, an inconsistent sleep schedule, medication side effects, and more.
According to a 2019 review, sleep disruption has become something of a hidden public health epidemic in recent years.
This may be linked to what you’re doing while you’re awake. Read on to learn what common daytime habits may be sabotaging your sleep.
Daylight and blue light
“Sunlight is one of the most important cues that signal [to] our brain that it’s time for us to be awake, while diminishing amounts of light signal that it’s time for our body to get ready for sleep,” says Mairav Cohen-Zion, the chief science officer of dayzz. Cohen-Zion recommends getting at least 20 to 30 minutes of sunlight in the morning hours and avoiding blue light during the 2 hours leading to bedtime. “Too much blue light during the day has no impact on our sleep cycle,” says sleep psychologist Samina Ahmed Jauregui. “Too much blue light in the evening, however, can delay the onset of melatonin.”
Long naps in the daytime
“Keep daytime naps brief,” suggests Victoria Wildhorn, a sleep health specialist at Mattress Clarity. “If your nap is long enough for you to fall into a deep sleep, it’ll be harder to wake up from the nap and harder to fall asleep that night.” According to Jauregui, the ideal amount of time to nap is 15 to 20 minutes. “Long naps or naps taken too late in the day (after 3 p.m.) can reduce your sleep drive and make it harder to fall or stay asleep,” Jauregui says.
Diet
A 2023 study found that diets that are low in fiber and high in saturated fats and added sugar are associated with lower sleep quality.
Weekend schedules
According to a 2019 study, an irregular sleep schedule is associated with poorer well-being. Try to sync your weekdays with your weekends, getting up and going to sleep around the same time.
Evening exercise
A 2019 study found that exercising in the morning at 7 a.m. or in the afternoon between 1 and 4 p.m. could make you sleepy earlier in the evening, whereas evening exercise between 7 and 10 p.m. could delay the body clock. If possible, try to get your movement in before 7 p.m.
Mind games
Reading mentally or emotionally stimulating books, problem-solving, or emotionally intense conversations can make it harder to sleep. “If the mind is stimulated, it doesn’t matter how tired the body may be. The mind can overpower the body and delay your ability to sleep or result in restless sleep,” says Jauregui. “This also increases the chances of experiencing more vivid or disturbing dreams.”
Smoking habits
A 2021 study also found that nighttime smoking is associated with insomnia. “Smoking too close to bedtime or in the middle of the night triggers nicotine cravings in your sleep,” Jauregui says. “That craving is likely to wake you up or contribute to restless sleep.”
Hydration
A 2018 study found that short sleep duration was associated with higher rates of dehydration in U.S. and Chinese adults. Staying hydrated throughout the day can help you make it to morning with enough liquid in your system. You may even want to drink a full 8 ounces of water an hour before bed, giving you plenty of time to take a bathroom break first.
