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7 Bad DAYTIME Habits That can ruin your sleep, According to Experts — And How to Fix Them


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From not drinking enough water to exercising too soon before bed, here’s what sleep experts say you might be doing during the day to disrupt your sleep quality at night — and what you can do to correct it. 

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Drinking caffeine within eight hours before bedtime

Dr. Michael Breus, aka the Sleep Doctor, advises cutting out caffeine early.  “Stop consuming caffeine about eight hours before you go to bed, to ensure that at least half of it is out of your system by bedtime.”

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Exercising too close to your bedtime

“Exercising before bed will put your body into hyperdrive,” Dr. Ankit Garg explains. “When you exercise, your body is called to be alert since this act enables stress hormones, and these take a while to calm down after the activity.”

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Sleeping with your phone right next to you

Garg recommends removing smartphones, tablets, and TVs from your bedroom if possible. “Try to read a physical book, or listen to a sleep story or calming music to wind down."

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Not taking enough breaks throughout the day

If you stress and worry in the evening, Dr. Christine Hansen, the CEO of Sleep Like a Boss, says to take a few short breaks during the day.  Ten minutes of daytime meditation or a 15-minute walk can help diffuse stress.

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Not sticking with a consistent sleep schedule

To fall asleep around the same time nightly and wake up feeling refreshed, Garg recommends going to bed 8 hours before your target wake-up time. So, if your alarm rings at 6 a.m., aim to be in bed by at least 9:30 p.m.

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Going to bed dehydrated

Skimping on daily water can be a problem,  as is downing too much alcohol, whatever that means for you. “Alcohol is both dehydrating and a diuretic,” Hansen says. “So it can cause you to wake up in the middle of the night needing water and to pee.”

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Doing non-sleep related activities in bed

Dr. David Borenstein suggests keeping the bedroom blinds or curtains closed — or installing blackout window treatments — to restrict the room's natural light,  and therefore limit your time in the space.

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