4 nighttime habits ruining your sleep — and how to sleep through the night again

A good night's sleep can be elusive for many, especially when they wake up at odd hours, often around 3 a.m. Dr. Shelby Harris, a behavioral sleep medicine specialist, reveals that certain habits before bedtime may be causing these nighttime wake-ups. She explains that factors like what we consume, how active we are, and even alcohol intake can impact our sleep. Here are four habits that might be ruining your sleep and how to fix them.

Firstly, drinking alcohol, particularly late at night, can contribute to poor sleep quality. Although it may make you feel sleepy at first, alcohol interferes with sleep quality as it wears off during the night. This results in lighter, fragmented sleep and more frequent awakenings, especially in the second half of the night. The effects are more noticeable when consumed closer to bedtime.

To improve sleep, try to avoid alcohol close to bedtime and opt for water instead. Alternatively, consider a sleep-inducing non-alcoholic drink like the Sleepy Girl Mocktail, which contains melatonin and magnesium, both known to promote better sleep.

Secondly, eating a large or heavy meal too close to bedtime can lead to discomfort, indigestion, or acid reflux, which can disrupt sleep. Additionally, rich, spicy, or fatty foods might worsen these issues, leading to more nighttime wake-ups. To prevent this, try to finish dinner a few hours before bed. If you're still hungry, opt for a small, balanced snack rather than going to bed overly full.

Including more protein in your diet can also help, as it contains tryptophan, an amino acid involved in melatonin production, which aids sleep.

Thirdly, consuming caffeine too late in the day can negatively affect sleep quality. Caffeine has a relatively long half-life, meaning it can remain in your system for several hours after consumption. While it may help you fall asleep initially, caffeine can still be present in your system when you're trying to sleep, reducing sleep quality and leading to more fragmented sleep.

To combat this, set a personal caffeine cut-off earlier in the day. For instance, if you plan to sleep at 10pm, consider stopping caffeine consumption by 1pm. If you crave a warm drink in the evening, opt for caffeine-free alternatives like herbal tea, such as chamomile, which has been shown to improve sleep quality.

Lastly, exercising too close to bedtime can leave your body feeling energized when it should be winding down. Intense exercise temporarily raises your heart rate, body temperature, and alertness, making it harder to fall asleep. While regular exercise generally improves sleep, avoiding strenuous workouts close to bedtime can help promote better sleep. If you enjoy working out, try to complete your exercise at least a few hours before bed.