A good night’s sleep is essential for overall health. Your body needs ample sleep to carry out all the functions that keep you feeling good and staying well. Unfortunately, for many people, sleep often falls behind on the list of priorities. If you struggle to regularly get 8 hours of quality rest each night, your bedtime routine could need a refresh.
According to Dr. Chelsie Rohrscheib, head sleep expert and neuroscientist at Wesper, there are several common bedtime habits can disrupt sleep quality, affect circadian rhythms, and even contribute to long-term health problems. From inconsistent sleep schedules to using electronics before bed, small mistakes can make a big difference in how well you sleep each night. Below, we’ll highlight Dr. Rohrscheib’s list of the most detrimental pitfalls—so you can avoid them and start sleeping better.
1. Sleeping in a Room That’s Too Warm
Your bedroom environment plays a major role in your sleep quality, and temperature is one of the most important factors. "Your bedroom should be dark, cool, quiet, and comfortable," Dr. Rohrscheib says. Among other environmental factors, a room that is too warm can make it difficult for your body to regulate its temperature, and, in turn, make it difficult to sleep through the night. Experts recommend keeping the room between 60-67°F (15-19°C) for optimal rest.
2. Not Keeping a Consistent Sleep Schedule
Your parents didn't give you a bedtime for no reason! Going to bed and waking up at different times each day can do a number on your health. "Not keeping a consistent sleep schedule affects your sleep quality by disrupting your circadian rhythm, your internal 24-hour biological clock which is responsible for your sleep and wake time," explains Dr. Rohrscheib. Sticking to a set schedule—even on weekends—can make it easier to fall asleep and wake up feeling fully rested and ready to take on the day.
3. Using Screens Before Bed
We know it's tempting to scroll on Instagram or binge on Netflix before you hit the hay, but the unfortunate truth is that it can have a serious impact on your sleep. "Looking at electronic screens within 60 minutes of sleep may impact your sleep quality by tricking your brain into thinking it's still daytime," says Dr. Rohrscheib. Blue light from screens suppresses melatonin, the hormone responsible for sleep, which makes it harder to catch those much-needed ZZZs. Why not get into the habit of reading before bed, instead?
4. Not Getting Enough Natural Sunlight
Just as too much blue light at night can harm sleep, too little light exposure during the day can be damaging. "We require the suppression of melatonin during the day to keep our circadian rhythm regulated," explains Dr. Rohrscheib. While it may sound hard to believe, not getting enough sunlight, especially in the morning, can sabotage your sleep quality later on. This is just one reason it's a great idea to take a morning walk and get plenty of sunlight—and fresh air.
5. Consuming Caffeine Too Late
Sorry, late-night espresso enjoyers! Drinking coffee in the afternoon or the evening can, unsurprisingly, keep you up later than intended. "Consuming caffeine too late in the day can make it difficult to fall asleep and stay asleep, and also impacts your brain's ability to enter the deepest, most restorative stages of sleep," warns Dr. Rohrscheib. She advises avoiding caffeine at least six hours before bedtime—or even longer if you’re sensitive to the drug.
6. Not Winding Down Before Bed
Relaxation is crucial to your overall health, and it's especially important to wind down before bed. "Not allowing yourself plenty of time to wind down and de-stress before bedtime increases your risk for insomnia," says Dr. Rohrscheib. "This is because stress and overstimulation activate our sympathetic nervous system, placing us in fight or flight mode, and raises our cortisol levels. Cortisol has a similar effect as stimulants, and results in insomnia and disturbed sleep." She recommends fitting in an hour of relaxation before bed, which will "help your body switch to parasympathetic activity, the side of your nervous system responsible for rest and relaxation." Got it!
