Waking up several times a night can be a real drag, but did you know that what you do in the evening can directly affect your sleep pattern?
According to psychology, certain evening habits could be the culprits behind those annoying midnight awakenings.
If you’re tired of counting sheep, let’s delve into the seven evening habits of people who wake up multiple times a night.
By shedding some light on these habits, we might just find the key to a more peaceful slumber.
Ready to break the cycle? Let’s get started:
1) The late-night screen sessions
If you’re one of those people who take their phones or laptops to bed, you might be contributing to your sleep interruptions.
Electronics, particularly screens, emit a type of light known as blue light.
This blue light is known to suppress the production of melatonin, the hormone that helps regulate sleep.
Essentially, when your eyes are exposed to blue light close to bedtime, your brain gets tricked into thinking it’s still daytime, which makes falling asleep—and staying asleep—much harder.
Swapping your late-night screen time for a book or a soothing music playlist could be a game-changer for your sleep pattern.
2) Skipping the wind-down routine
I have to admit, I used to be guilty of this one; I’d work right up until bedtime, then wonder why my mind was racing when I hit the pillow.
It wasn’t until I started incorporating a wind-down routine into my evenings that I began to see a difference in my sleep.
The hour before bed is not the time to be tackling big projects or engaging in stimulating activities.
Instead, it’s a time to relax and prepare your body for sleep.
By creating a relaxing pre-bedtime routine, you give your brain the cue that it’s time to switch off and rest.
Whether it’s a warm bath, reading a book, or doing some gentle stretches, find what works best for you – and stick to it.
After all, consistency is key when it comes to good sleep hygiene—and, trust me, your body and mind will thank you for it.
3) Late-night snacking
Are you a midnight muncher? It might feel comforting to have that late-night snack, but it could be sabotaging your sleep.
Eating late in the evening can lead to digestion issues, which can keep you awake.
Not to mention, the type of food you’re eating could also be causing problems.
Foods high in sugar or caffeine can give you a burst of energy right when you’re trying to wind down.
Famed psychologist Sigmund Freud once said, “The interpretation of dreams is the royal road to a knowledge of the unconscious activities of the mind.”
What’s one way to ensure better dreams, and consequently better knowledge of your unconscious mind?
A peaceful, uninterrupted night’s sleep.
The next time you’re reaching for that late-night snack, consider opting for a calming herbal tea or a small serving of protein instead.
You might just find it makes all the difference in your sleep pattern.
4) Neglecting physical activity
Let’s be real, after a long day, the last thing most of us want to do is hit the gym, but regular physical activity can actually help improve sleep quality.
People who engage in regular physical activity report better sleep than those who don’t exercise.
It doesn’t mean you need to start training for a marathon, even just a brisk walk after dinner can make a difference.
The catch? Timing is crucial.
Engaging in intense workouts too close to bedtime can have the opposite effect and actually keep you awake.
Try to schedule your workouts earlier in the day or at least a few hours before bedtime.
Remember, it’s about creating habits that support good sleep hygiene.
Sometimes, that means lacing up your sneakers even when the couch is calling your name.
5) Keeping a cluttered sleep environment
I’m the first one to admit that my bedroom isn’t always the tidied sanctuary it should be, but a cluttered room can lead to a cluttered mind, and that’s not conducive to a good night’s sleep.
Your bedroom should be a haven for sleep, free from distractions and disruptions.
That means no piles of laundry, no work documents spread out, and definitely no electronic devices flashing and buzzing through the night.
Famous psychologist Carl Jung once said, “Your visions will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes.”
By creating a calm and peaceful sleep environment, you’re investing in your health and wellbeing.
Take some time to declutter your space—your sleep will thank you for it.
6) Obsessing over sleep
Here’s a curveball: Worrying too much about getting enough sleep can actually keep you awake.
It’s a classic case of a self-fulfilling prophecy.
The more you stress about not getting enough rest, the more likely it is you’ll lie awake at night—it’s a vicious cycle that can be hard to break.
The art of sleep also requires persistence—and patience.
Instead of anxiously watching the clock, try to shift your focus to relaxing and unwinding.
Sleep is not something you can force—relax, take a deep breath, and let nature take its course.
7) Lack of routine
It may seem trivial, but having a regular sleep routine plays a significant role in how well you sleep.
Going to bed and waking up at the same time each day helps regulate your body’s internal clock.
This consistency can lead to better quality and more consistent sleep.
As psychologist William James once said, “All our life, so far as it has definite form, is but a mass of habits.”
Build good habits, stick to your routine, and watch your sleep improve—you might be surprised by the difference it makes.
Final thoughts
As we navigate our way through the complexities of life, it’s clear that our evening habits play a significant role in how restful our nights can be.
Tackling sleep disruptions is not just about counting sheep or trying to force ourselves into dreamland.
It’s about understanding the deep-seated habits that might be hindering us from getting the quality sleep we need and deserve.
These seven habits are not set in stone; they are merely starting points, reminders that sometimes, small adjustments in our routines can lead to significant changes in our sleep pattern.
As we close our eyes tonight, let’s remember to be kind to ourselves, to be patient with our bodies, and to cherish the silence of the night.
The journey to better sleep is not a sprint but a marathon, and every step we take brings us closer to the finish line.
Sleep well!
