7 Bad Habits Ruining Your Sleep

Struggling to fall asleep? Here are scientifically-backed tips to help you drift off faster!

First, avoid eating heavy, high-fat meals or spicy foods before bed, as they can disrupt digestion and raise your body temperature—exactly what you don’t want when trying to sleep. Speaking of temperature, lower the thermostat to help your body cool down, which naturally signals it’s time for sleep. Next, keep your bedroom pitch black with blackout curtains and eliminate blue light from devices, or use blue light-blocking glasses if needed. Limit caffeine intake to before lunchtime, and avoid alcohol before bed—it may help you fall asleep initially but disrupts your REM sleep later. Stick to a consistent bedtime routine, and if you can’t sleep after 15 minutes, get up and do something relaxing to reset. Exercise during the day can also improve sleep quality, but avoid intense workouts close to bedtime. And lastly, dim your lights in the evening to support your circadian rhythm and boost melatonin production. Start applying these tips tonight, and let me know how they work for you!

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