Some habits that may affect your sleep quality include taking long naps in the daytime, an inconsistent sleep schedule, medication side effects, and more.

A woman writes in a notebook in front of her laptop while holding a cup of coffee.Share on Pinterest
Jovo Jovanovic/Stocksy United

According to a 2019 reviewTrusted Source, sleep disruption has become something of a hidden public health epidemic in recent years.

This may be linked to what you’re doing while you’re awake. Read on to learn what common daytime habits may be sabotaging your sleep.

“Sunlight is one of the most important cues that signal [to] our brain that it’s time for us to be awake, while diminishing amounts of light signal that it’s time for our body to get ready for sleep,” says Mairav Cohen-Zion, the chief science officer of dayzz.

Cohen-Zion recommends getting at least 20 to 30 minutes of sunlight in the morning hours and avoiding blue light during the 2 hours leading to bedtime.

“Too much blue light during the day has no impact on our sleep cycle,” says sleep psychologist Samina Ahmed Jauregui. “Too much blue light in the evening, however, can delay the onset of melatonin.”

“Keep daytime naps brief,” suggests Victoria Wildhorn, a sleep health specialist at Mattress Clarity. “If your nap is long enough for you to fall into a deep sleep, it’ll be harder to wake up from the nap and harder to fall asleep that night.”

According to Jauregui, the ideal amount of time to nap is 15 to 20 minutes.

“Long naps or naps taken too late in the day (after 3 p.m.) can reduce your sleep drive and make it harder to fall or stay asleep,” Jauregui says.

A 2023 study found that diets that are low in fiber and high in saturated fats and added sugar are associated with lower sleep quality.

The study found that better sleep quality was associated with diets low in saturated fats and high in:

“Allow yourself at least 2 hours to digest your meal to help prevent heartburn and the risk that you’ll have trouble sleeping,” Wildhorn says.

Making your bed can signal to your brain when it’s time to sleep and when it’s not.

“Beginning your day by making your bed puts you into a more productive mood, which is likely to have a domino effect on your whole day, trickling right down to your evening routine when you get back into bed,” says Rosie Osmun, a certified sleep science coach from Sleep Junkie.

Avoid staying in your bed during the day. This can confuse your body into associating your bed with wakefulness and disrupt your natural circadian rhythm.

Try to limit time in the bed to sleep and intimacy.

A 2019 studyTrusted Source found that writing down your list of to-dos is associated with improved sleep quality.

Rather than ruminating, try writing your thoughts out. This can give you a sense of closure and help you get your rest.

According to a 2019 study, an irregular sleep schedule is associated with poorer well-being. Try to sync your weekdays with your weekends, getting up and going to sleep around the same timeTrusted Source.

A 2019 studyTrusted Source found that exercising in the morning at 7 a.m. or in the afternoon between 1 and 4 p.m. could make you sleepy earlier in the evening, whereas evening exercise between 7 and 10 p.m. could delay the body clock.

If possible, try to get your movement in before 7 p.m.

Reading mentally or emotionally stimulating books, problem-solving, or emotionally intense conversations can make it harder to sleep.

“If the mind is stimulated, it doesn’t matter how tired the body may be. The mind can overpower the body and delay your ability to sleep or result in restless sleep,” says Jauregui. “This also increases the chances of experiencing more vivid or disturbing dreams.”

Instead of mental activities, try:

Scent can play a big part in your ability to sleep. Try using a diffuser to help encourage sleep.

“Essential oils are a simple yet effective aid to a better night’s sleep. However, there are some to avoid,” says Julie Leonard, aromatherapist and life coach.

Oils to avoid include:

Instead, try:

The Food and Drug Administration (FDA) doesn’t monitor or regulate the purity or quality of essential oils.

It’s important to talk with a healthcare professional before you begin using essential oils and be sure to verify the quality of a brand’s products.

Always do a patch test before trying a new essential oil. Dilute any essential oil with a carrier oil so it doesn’t burn your skin.

A 2020 studyTrusted Source showed that more and more Americans are taking medications that include insomnia as a side effect.

The study also noted that taking more than one medication increases the likelihood of experiencing insomnia as a side effect.

Researchers identified 239 medications with insomnia side effects that participants used, though they noted that this number doesn’t include all medications in the U.S. market.

Talk with your doctor if you believe your medication is negatively affecting your sleep. They may be able to suggest an alternative.

A 2021 studyTrusted Source also found that nighttime smoking is associated with insomnia.

“Smoking too close to bedtime or in the middle of the night triggers nicotine cravings in your sleep,” Jauregui says. “That craving is likely to wake you up or contribute to restless sleep.”

A 2018 study found that short sleep duration was associated with higher rates of dehydration in U.S. and Chinese adults.

Staying hydrated throughout the day can help you make it to morning with enough liquid in your system.

You may even want to drink a full 8 ounces of water an hour before bed, giving you plenty of time to take a bathroom break first.

A 2018 study found that supplementation with vitamin B6 resulted in higher sleep scores and less tiredness on waking when compared with a B complex supplement.

A 2020 studyTrusted Source found that vitamin deficiency—such as vitamin D deficiency—could impair sleep quality.

Talk with your doctor to see if you need more vitamins in your diet.

“The optimum temperature for showering or bathing before sleeping is lukewarm,” Osmun says. “This is because, in order to sleep, your body temperature needs to drop — hence why you may struggle to sleep when it’s too hot.”

This way, your body temperature will have time to drop before you get in bed.

This spike and then drop in temperature simulates the natural temperature decline that occurs before sleep, encouraging your body and mind to drift off.

Even though the body temperature needs to drop before sleep, a cold shower can overstimulate the body.

“If you’re a fan of cold showers, stick to those in the morning, and have warm showers in the evening,” she says.

“Avoid caffeine consumption in the afternoon through the evening hours to improve your sleep,” Wildhorn says.

Instead, try a decaffeinated tea or warm, spiced milk.

“Alcohol is a depressant and can help you fall asleep faster, but consuming too much can disturb your circadian rhythm,” Wildhorn says. “It can also interfere with rapid eye movement (REM) sleep, the most important stage.”

You may fall asleep more quickly after drinking. However, you may also wake up or experience disruptive, vivid dreams.

“People who consume alcohol may go right into deep sleep then abruptly into light sleep and deep sleep again,” Jauregui adds. “This continues for most of the night. Once awake, you are more likely to feel exhausted and unrefreshed than rested.”

“Our body temperature naturally rises as we get deeper and deeper into our sleep,” explains Jauregui. “A warm sleep environment is likely to feel uncomfortable and interrupt the sleep cycle with frequent awakenings or restless sleep.”

Keeping a window open or a fan going to cool down your space. You don’t have to keep your room cool all day, but take a moment in the evening to get the temperature lower before bedtime.

A wind-down routine can go a long way toward getting you the restful sleep you need.

Some ways to signal to your brain that it’s time to wind down include:

  • dimming the lights
  • diffusing essential oils
  • putting on calm music
  • moving from a large, open space to a cozier, more intimate space
  • turning off electronics
  • drinking a warm beverage
  • meditating
  • changing into pajamas

Some things that may be harming your sleep include blue light exposure close to bedtime, naps, exercising too late in the evening, and being dehydrated.

If changing these habits does not help, speak with a doctor about other solutions to help you establish a consistent, healthy sleep schedule.

Meg is a freelance journalist and features writer who covers culture, entertainment, lifestyle and health. Her writing has appeared in Cosmopolitan, Shondaland, Healthline, HelloGiggles, Reader’s Digest, Apartment Therapy, and more. T: @wordsbyMeg W: megwalters.co.uk