The Habits You Do That Are Keeping You Up At Night

By Juliet S 5 months ago
Picture this: it's 2 a.m., the world is asleep, and you're wide awake, staring at the ceiling, wondering if counting sheep is just an old wives' tale. If this scenario sounds all too familiar, you might be unknowingly engaged in some nocturnal sabotage. In the mysterious realm of sleep, where dreams and reality collide, your seemingly innocent habits might be staging a coup against your precious slumber. Welcome to the exposé that delves into the twilight world of 'The Habits You Do That Are Keeping You Up At Night.' Grab your nightcap and get ready for a journey into the sleep-deprived underworld where your midnight choices are the leading actors in the drama of insomnia. Sleep tight, because the secrets are about to be unveiled!

1. You're drinking caffeine close to bed time!

Alright, let's break it down like we're chatting over coffee—pun intended. So, you know that magical bean juice we all love? Yeah, caffeine, the superhero of our mornings. But guess what? It's got a dark side, especially when the clock is ticking towards bedtime.
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Caffeine is like that friend who shows up to the chill hangout with fireworks and loud music. It's a stimulant, AKA the Energizer Bunny's bestie, here to give you a boost when you need it most. But, and it's a big but, when you're trying to cozy up under the covers, that boost is the last thing you need.Original content sourced from

2. You're using screens before you sleep

We get it; those glowing rectangles have this weird gravitational pull that's nearly impossible to resist. I mean, who can blame us? The allure of finishing that last Netflix episode or scrolling through Insta one last time is almost too strong to resist.
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ou see, our bodies have this rockstar hormone called melatonin, the sleep maestro, the one who cues the curtains to close and says, "Alright, folks, it's time for some shut-eye." But guess what blue light does? It's like the grumpy neighbor who barges in, turns on all the lights, and ruins the serene atmosphere.

3. You eat too much before you go to bed

Ah, the late-night snack dilemma—we've all been there, stomach growling like it's auditioning for a horror movie soundtrack. It's the classic battle between the craving for a midnight munch and the fear of turning your stomach into a food warehouse right before bedtime.
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Picture this: it's been a few hours since you gracefully tackled dinner, and now, hunger pangs are doing the cha-cha in your belly. The allure of a snack beckons like a siren's call. But here's the real talk: giving in to that temptation might seem like a good idea, but proceed with caution, my friend.

4. You drink too much alcohol

The pounding bass, the laughter, the dance moves that seemed like a good idea at the time. But let's talk about the not-so-glamorous sequel: the morning-after struggle to remember where you left your keys and, more importantly, how on earth you'll manage to get a decent night's sleep.
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Let's face it: nobody truly rocks the sleep game after a night of partying. Downing a bit too much of the good stuff before hitting the hay is like playing a prank on your future self—except the punchline is a night of disrupted sleep.

5. You take long naps in the day

Let's talk about everyone's favorite guilty pleasure: napping. Oh, the bliss of a midday siesta, the rejuvenation, the sweet escape from reality. But, my friend, before you embark on a nap marathon, let's chat about timing – because not all naps are created equal.
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Here's the secret to the perfect nap: timing is everything. Taking a long nap, especially close to bedtime, is like playing a game of Russian roulette with your sleep schedule. Sure, it might feel like a good idea in the moment, but when the clock strikes bedtime, you're in for a wild ride on the insomnia express.

6. You don't switch off mentally

In an era of constant pings, notifications, and the irresistible allure of technology, finding that oasis of tranquility can feel like a quest for the Holy Grail. But my friend, amidst the digital chaos, there lies a crucial ritual: the art of actually relaxing before bedtime, screenless.
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Switching off is an art, my friend, and it begins with a conscious decision to declare a technology truce before bedtime. Imagine this: instead of drowning in the blue light of your phone, you're embracing the warm glow of a book, a calming cup of tea, or even a few moments of mindful meditation.

7. You exercise too late

Let's lace up our sneakers and dive into the world of exercise—the ultimate energy booster, the champion of blood flow, the superhero that transforms sluggishness into a burst of vitality. Now, the concept of breaking a sweat before bedtime might seem like a noble idea, but before you embark on a late-night workout extravaganza, let's talk sleep strategy.

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Exercise, my friend, is the rocket fuel for your body. It kickstarts the circulation, fires up the muscles, and releases a surge of endorphins that scream, "I'm alive!" It's the morning cup of coffee without the caffeine crash, the natural high that makes you feel invincible for a few glorious hours.

8. You eat spicy foods before sleeping

Now, if you're a spice aficionado, this might be just another flavor adventure. But, for the uninitiated, the aftermath can be a bit like navigating uncharted territory, complete with mild symptoms of indigestion and a hint of heartburn.
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Spicy foods, especially for those not accustomed to their fiery charms, can stir up a bit of a commotion in the stomach department. When you lie down, it's like giving your stomach an invitation to an after-hours party, complete with indigestion as the unwanted guest.

9. You use your bed to work

Working from home has its perks, but it can also blur the lines between our professional and personal spaces. Picture this: your bed, once a haven of tranquility, now pulling double duty as both a boardroom and a bedroom. It's a common trap, one that many fall into, thinking, "Hey, if I can work from bed, why not?"
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Creating a separate workspace, even within the confines of your home, is the golden ticket. It could be a designated desk, a cozy nook, or even the kitchen table—anywhere but the bed. This separation is the key to maintaining a healthy boundary between work and rest.

10 You change your sleep pattern a lot

Why is a regular sleep pattern the VIP pass to the land of nod? Well, my friend, our bodies love routine. They crave the predictability of bedtime rituals like a comforting lullaby. When you have a consistent sleep schedule, it's like sending a memo to your body and mind, saying, "Hey, get ready, because sleep is on the horizon!"
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When your sleep pattern is as stable as a North Star, your body knows the drill. It anticipates the bedtime symphony, the winding down, the dimming of lights, and the gentle descent into the arms of sleep. It's a cue for your mind to switch off, your muscles to relax, and your dreams to take center stage.

11. Your room is too light

In our modern era of constant screens and artificial lights, achieving the blissful cocoon of darkness can be a bit of a challenge. The glow of smartphones, laptops, and streetlights can be disruptive, sending signals to our brains that it's not quite time to power down. So, what's the antidote? Enter the superhero duo: screen-switching-off rituals and blackout curtains.
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Blackout curtains are like the magic cloak that transforms your bedroom into a sanctuary of darkness. When you draw those curtains closed, you're creating a shield against the intruding lights of the outside world. You seriously need o try and get your hands on some of these.

12. You're sleeping with too much background noise

ust like light, noises are like messengers to our brain receptors, and the wrong signals can turn bedtime into a restless battleground. So, my friend, if you're looking to make your sleep experience a harmonious affair, consider the power of soundproofing or the humble earplug.
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Enter the humble earplug—the unsung hero of undisturbed sleep. It's a small but mighty defender against the nocturnal orchestra that threatens to steal the spotlight from your dreams. They aren't expensive and as long as they aren't uncomfortable you should be fine.

13. You don't have a supportive mattress

why should you bid farewell to your mattress companion every few years? The answer lies in the art of support. Over time, mattresses wear down, losing their ability to cradle you in the perfect balance of comfort and support. It's like trying to run a marathon in worn-out sneakers—the discomfort is real, and it's affecting your sleep quality.
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If your mattress has become a source of discomfort, if you find yourself waking up feeling more fatigued than rested, it might be time to consider a mattress makeover. Sure, it's an investment, but think of it as an investment in your well-being. It could be the difference in having the best sleep of your life.

14. You don't regulate your temperature

How do you keep the Goldilocks balance of not too hot, not too cold? The answer, my friend, lies in the art of choosing the right bedding and pajamas, a dance between layers and breathability. If you find yourself shivering in the night, it's time to channel your inner Eskimo and layer up.
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On the flip side, if you wake up in the night feeling like you've wandered into a sauna, it's time for a strategic retreat. Your duvet or blanket might be pulling a winter coat act in the summer heat. So, shed the layers, opt for lighter bedding, and let the cool breeze of the night be your sleep companion.

15. You drink too much just before you go to bed

If you find yourself making frequent midnight bathroom pilgrimages, it might be time to rethink your liquid intake strategy, especially in the hours leading up to bedtime. If you're guzzling gallons straight before bed, it's like testing the limits of your bladder's resilience.
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So, here's the pro tip: moderation is key. If you're prone to nighttime bathroom escapades, consider dialing back the liquid intake in the couple of hours leading up to bedtime. It's like giving your bladder a pre-sleep break, ensuring that it doesn't become the nighttime alarm clock interrupting your journey into dreamland.

16. You sleep in a bad position

Sure, controlling the acrobatics of sleep might be a challenge, but setting the stage for comfort is entirely within your power. If you find yourself drifting into dreamland with your phone as a bedtime companion and your face serving as a makeshift pillow, it's time for a sleep intervention. Your body deserves better, and so does the quality of your sleep.
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Here's the pro tip: create a sleep sanctuary that welcomes comfort. Invest in a comfortable pillow, find the mattress that feels like a cloud, and bid farewell to bedtime contortions. Your body will thank you, and your dreams will unfold in the peaceful embrace of a supportive sleep position.

17. You don't do enough physical exertion in the day

Have you ever experienced that delightful sensation of your body being pleasantly tired, your muscles humbly acknowledging the day's endeavors? It's a feeling that whispers, "Ah, I've earned this rest," and it's a symphony of relaxation that sets the stage for a blissful night's sleep.
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So, here's the secret hack to sweet dreams: exercise regularly, and do it at the dawn of the day. It's like giving your body a wake-up call, a rhythmic dance that not only invigorates your muscles but also signals to your brain, "Hey, it's time to release those sweet, sweet sleep-inducing endorphins."

18. You have sugary snacks before night time

The allure of sugary snacks is undeniable, but here's the plot twist: indulging in them just before bed might be the unsuspecting saboteur of your peaceful night's sleep. Why, you ask? Well, sugar is like a burst of energy in culinary form. It's the party-starter, the fireworks of the food world.
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Cut out the sugar before bed. If the craving strikes and a snack is non-negotiable, opt for something that won't send your energy levels into orbit. Consider a snack that balances a bit of protein, healthy fats, and complex carbohydrates—a trio that won't result in a rapid surge of energy but will provide a more sustained source of nourishment.

19. You have too much on your mind

One of the primary culprits robbing us of peaceful slumber is the incessant chatter of the mind. It's like a busy city that never sleeps, with thoughts buzzing around like neon signs, keeping you wide awake when you should be drifting into the serenity of dreams.
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So, how do you silence the mental symphony? Enter the art of decluttering the mind, a practice akin to tidying up the mess of thoughts before bedtime. Picture this: you've embraced meditation, a mindful stroll in nature, or perhaps a heartfelt conversation to release the thoughts that have been dancing through your mind all day. It's like shedding the unnecessary baggage, allowing your mind to exhale and your thoughts to find a peaceful resting place.

20. You smoke

If you've ever found yourself reaching for a cigarette as a nightcap, it might be time to reconsider this nocturnal companion. The truth is, smoking can be a formidable adversary to your sleep pattern, disrupting the peaceful transition into dreamland and potentially haunting your night in more ways than one.
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So, what's the connection between smoking and sleep disturbance? For starters, nicotine, the notorious accomplice in tobacco, is a stimulant. It's like inviting the Energizer Bunny into your bedtime routine, ensuring that your body and mind are on high alert when they should be winding down.

21. You're having emotional conversations late at night

Why does this happen, you ask? Well, deep chats or emotional FaceTime sessions right before bedtime can be like setting off mental fireworks. The intensity of the conversation lingers, emotions remain heightened, and as you close your eyes, your mind becomes a canvas for the vivid brushstrokes of these thoughts.
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And for those who enjoy a touch of humor, here's the playful suggestion: try a topic so boring it could put a hyperactive toddler to sleep. We're kidding, of course, but the essence is to choose a subject that doesn't trigger a mental whirlwind. Think of it as a mental sedative, gently nudging your mind toward the tranquil landscape of dreams.

22. You sleep with the television on

Now, picture this: you've settled into bed, remote in hand, ready to indulge in your favorite TV show or movie. It's a common nighttime ritual, but here's the plot twist—it might be a saboteur of your peaceful night's sleep. You'll become too entwined in the story.
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But here's the sleep science: even if you believe that watching TV helps you unwind and doze off, it might not be the hero of your sleep story. The subtle sounds, the changes in intensity, or an unexpected shift in the storyline can act as silent disruptors. Your auditory senses, vigilant even in the depths of sleep, may perk up at the slightest variation, nudging you into a state of partial wakefulness.

23. You go to sleep on an argument

When emotions are heightened, especially after a disagreement, it's like a surge of adrenaline courses through your veins. Your heart rate increases, your mind is buzzing with thoughts, and the serenity necessary for a restful night's sleep becomes a distant dream.
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Here's the science of it: the aftermath of an argument triggers the release of stress hormones like cortisol, creating a physiological response that's not conducive to sleep. Your body is still in fight-or-flight mode, and the idea of slipping into peaceful slumber seems like an elusive feat.

24. You have a messy bedroom

Picture this: you're nestled into bed, surrounded by clutter, and the idea of relaxation seems like an elusive dream. It's not just a matter of aesthetics; the state of your sleep sanctuary plays a pivotal role in the quality of your rest.
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Here's the bedtime hack: consider tidying up your sleep space as part of your pre-sleep routine. It's not just a chore; it's a conscious effort to create an environment conducive to relaxation. Clear the visual clutter, and watch as your mind follows suit, embracing the serenity necessary for a restful night.

25. You haven't made your room comfortable

our bedroom isn't just a place where you lay your head; it's a haven, a sanctuary where the magic of sleep unfolds. Picture this: you've entered a space that feels like a warm embrace, adorned with personal touches that make it uniquely yours. It's not just about aesthetics; it's about creating a haven of homeliness and coziness.
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So, here's the bedtime wisdom: take the time to make your bedroom a reflection of your personal style and a celebration of comfort. It's not just about decorating; it's about infusing the space with elements that bring you joy. Whether it's a cozy blanket, a collection of favorite books, or a scattering of soft pillows, these personal touches transform your bedroom into a haven of warmth.

26. You stress about the fact you can't sleep

'It's 1AM, I only have 6 hours of sleep left'...'it's 3 AM I only have 5 hours sleep left, I'll be so tired!' We've all done it, but this kind of stressing really makes things worse. And, what use it is? None at all. Instead of counting down, if you destress by accepting the fact that until you get into your routine you may be a little bit more tired, and it will be okay, - then it can really help you sleep!
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By letting go of the countdown stress, you're creating mental space for relaxation. Your mind becomes a calmer canvas, and the journey into sleep is not marred by the ticking clock but guided by the gentle acceptance that it's okay to be a bit more tired during this transitional phase.

27. When you can't sleep, you pick up your phone

The thing NOT to do when you can't sleep, is to pick up your phone. But, what do we do when we can't sleep? Pick up our phones. Instead, try reaching for a book. This can tire you out without over stimulating your mind, helping rather than inhibiting your sleep further!
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The tactile sensation of paper, the gentle rustle of pages, and the immersive journey into a good story can be a balm for a restless mind. Unlike the stimulation of a digital screen, reading a book provides a mental escape without the potential pitfalls of overstimulation.

28. You drink too much energy drinks

So, why the energy drink? It's a common reflex—a way to jolt yourself awake and power through the day. However, the contents of these energy elixirs, often laden with sugars and caffeine, can create a turbulent cocktail that does more harm than good.
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The sugars and caffeine, while offering a quick fix, can disrupt your body's natural rhythm. The surge of energy might keep you wide awake when you should be winding down, perpetuating the cycle of sleep deprivation. It's like adding fuel to a fire that's already burning, intensifying the challenges of achieving restful sleep.

29. You change where you sleep a lot

Consistency is key when it comes to sleep. Sometimes, we can't help it - we have to move around. But our brain is aware of different sounds, different it's harder for us to relax and sleep. Try sleeping in the same place for a while to get some good rest.
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By consistently choosing the same space for your nightly repose, you're creating a sleep ritual that aligns with your body's natural rhythm. It's like a gentle cue to your brain, signaling that it's time to unwind and surrender to the peaceful embrace of sleep.

30. You share your bed with your pet

Who wouldn't want to share their sleeping space with their beloved fur baby? The affection, the warmth—it's a recipe for coziness. However, the reality can sometimes involve waking up to a paw in the face or a slobbery wet lick on the ear. While these moments are undoubtedly adorable, they might not contribute to the uninterrupted sleep we all crave.
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If you're reluctant to part ways with your furry friend (and who could blame you?), consider creating a cozy spot for them right next to your bed. Whether it's a plush pet bed or a designated corner, this allows you to revel in their proximity without sacrificing the quality of your sleep.

31. So how can you get a better night's sleep? Expose yourself to more natural light throughout the day!

You've probably heard whispers about your natural sleep cycle, and here's the bedtime revelation: your body is a master timekeeper, attuned to the ebb and flow of the day. But there's a way to give it a helping hand, and it's all about the levels of light.
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By aligning your exposure to light with the natural rhythms of day and night, you're not just synchronizing with your body's internal clock; you're becoming a conductor of your own sleep symphony. It's a harmonious dance where light orchestrates wakefulness, and darkness sets the stage for restful slumber.

32. Quit those screens before bed

While the allure of checking your Instagram feed is undeniable, here's the bedtime reality check—it might not be doing you any favors when it comes to getting a restful night's sleep. I'm sure your mind will be able to hang away from the socials until the morning.
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When you expose yourself to screens right before bedtime, you're essentially sending a signal to your brain that it's time to be awake and alert, disrupting the natural wind-down process. So, my friend, the next time your Instagram feed beckons from the nightstand, consider giving yourself a screen-free buffer before bedtime.

33. Leave your coffees for mornings

We understand why you might need a late afternoon pick-me-up (the caffeine kind), but leaving your caffeine early in the day and avoiding it later on can help you to sleep better at night. You don't want to feel totally wired when you're climbing into bed to sleep!
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By establishing a caffeine cut-off point, you're not just promoting a more restful night's sleep; you're also giving your body the opportunity to wind down naturally. It's like turning down the volume on the caffeinated hum and allowing the soothing melody of sleep to take center stage.

34. Ditch those naps (we know it's hard)

You might think napping is helping you to get all the sleep you need, but really all it might be doing is making it so you're more awake when you actually tuck in for the night. If you can hold off on the afternoon nap and then get an early night, this will be much better.
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So, here's the bedtime advice: if possible, consider holding off on the afternoon nap, especially if you're planning to get an early night. This way, you're allowing your body's natural rhythm to guide you into a restful night's sleep without the interference of a recent energy boost.

35. We hate to say it, but an alarm clock helps

We don't mean you have to set your alarm for stupid o'clock on weekends, but basically the best way to sleep better is to train your body to sleep and wake at the same times every day. If you like a very long lie in then an alarm clock can help you to still wake up at the same time as other days.
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By adhering to a consistent sleep schedule, you're not just improving the quantity of your sleep; you're enhancing its quality. Your body appreciates the predictability, and over time, this routine becomes a powerful cue for sleep and wakefulness.

36. You could even consider sleep aids

A sleep aid like Melatonin supplements might help you to get into a better sleep pattern, too. Melatonin is a sleep hormone which helps your brain to understand when it's time to sleep, so taking supplements might help you to drift off better when it's time for bed.
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By incorporating melatonin supplements, you're not just addressing short-term sleep challenges; you're nurturing a more stable and reliable sleep routine. It's like providing your body with a gentle whisper that says, "It's time to rest," allowing you to drift off into a more tranquil night's sleep.

37. Don't drink alcohol late at night

We know that having a nightcap or finishing off that glass of wine right before you get up to go to bed can signal a great end to an evening, but it's not going to do you many favors for sleep. If you do want to drink, try do it as an after-work drink or early in the evening.
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By choosing an earlier timeframe for your evening libation, you're not just savoring the moment; you're also prioritizing the quality of your sleep. It's like orchestrating a symphony where the notes of relaxation seamlessly transition into the tranquil melodies of a restful night.

38. Try redecorating your bedroom

Let's talk about the sleep science: certain colors have been associated with relaxation and calmness. Blues and greens, in particular, are often labeled as great choices for bedroom decor. These colors are thought to have calming effects on the mind, promoting a serene atmosphere that is conducive to sleep.
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By curating a bedroom environment that visually promotes relaxation, you're not just enhancing the aesthetics; you're nurturing a space that supports the quality of your sleep. It's like creating a canvas where the colors echo the serenity you seek in the sanctuary of your bedroom.

39. Or, at the very least, optimize it!

If you don't have the money, time or energy to redecorate your bedroom right now, you can at least tidy it up and optimize it for sleep. If you have piles of laundry, clutter and mess everywhere, it's not going to be a relaxing environment for your to fall asleep!
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If a complete redecoration isn't feasible right now, consider dedicating some time to tidy up your bedroom. Put away the laundry, declutter surfaces, and create a sense of order. This simple act can have a profound impact on the perceived tranquility of your sleep space.

40. Switch up the temperature in your bedroom

Your body's internal temperature plays a role in regulating the sleep-wake cycle. The ideal bedroom temperature can vary from person to person, but a generally recommended range is between 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius). This range supports the body's natural cooling process during sleep.
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By optimizing the room temperature, you're not just enhancing physical comfort; you're also creating a sleep environment that aligns with your body's natural tendencies. It's like orchestrating the perfect balance where the ambient temperature becomes a gentle companion in the journey toward restful slumber.

41. Try to avoid eating late at night

Now, let's talk about the digestive symphony: your body's digestive system functions optimally when it aligns with your natural circadian rhythm. Late-night meals can disrupt this harmony, as your body transitions into a state of rest. Digestion requires energy and can elevate your metabolism, which may not be conducive to winding down for sleep.
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If possible, try to have your main meal earlier in the evening to allow your body ample time for digestion before bedtime. Opt for lighter, easily digestible fare, especially if you find yourself eating close to the time you plan to sleep.

42. Find a relaxation routine before bed

The moments leading up to sleep hold a special significance, as they create the bridge between the busyness of the day and the serenity of nighttime rest. Engaging in activities that bring you comfort and joy can signal to your mind that it's time to unwind.
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So, here's the bedtime advice: discover what relaxation means to you and weave it into your routine right before bedtime. Whether it's the tactile warmth of water, the enchantment of literature, or the sensory delights of ASMR, let these moments become the gentle lullabies that guide you into the peaceful embrace of sleep.

43. Make sure your mattress is the right one for you

The right mattress firmness is a key player in supporting your sleep position. Whether you're a back, side, or stomach sleeper, finding the optimal firmness can make a significant difference in your overall comfort and sleep quality. A mattress that's too firm or too soft may lead to discomfort, restlessness, and even disruptions in sleep.
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So, here's the bedtime wisdom: take the time to try out different mattress firmness levels to discover the one that complements your sleep style. Whether you prefer the plush comfort of a softer mattress or the supportive stability of a firmer one, the goal is to create a sleep sanctuary that aligns with your unique needs.

44. Switch a morning shower to an evening one

Let's step into the soothing cascade of bedtime self-care—a ritual where a warm shower becomes the gentle prelude to a night of relaxation and tranquility. Picture this: the comforting embrace of warm water, washing away the day's stresses, leaving you feeling not only relaxed but also wonderfully clean.
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Warm water has a magical ability to relax your muscles and soothe your mind. As it cascades over you, it washes away the physical and mental residue of the day, creating a clean slate for bedtime serenity. The ritual of cleansing also contributes to a sense of freshness, aligning perfectly with the comfort you seek when settling into bed.

45. Make sure to check in with your doctor if you're struggling

There are many reasons you could be struggling to sleep, and while a lot of them can be environmental, there's always always a chance you might have a sleep disorder or health issues which your doctor will be able to look into if you've tried everything and still can't sleep.
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So, my friend, if sleep continues to elude you despite your best efforts, consider reaching out to a healthcare professional. Sweet dreams await in the collaborative journey toward identifying and addressing the factors that influence your sleep, ensuring that each night becomes a step closer to restful repose.

46. A good pillow can make a difference too

Pillows are not just accessories; they play a vital role in maintaining proper spinal alignment and supporting your head and neck. The choice between firm and soft pillows is often a matter of personal preference and sleep position. Some may find the added support of a firmer pillow beneficial, while others may prefer the plush comfort of a softer one.
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Take the time to explore different pillow options to find the one that suits your needs. Firm, soft, or memory foam—consider your sleep position, personal preferences, and any specific support requirements for your neck and back. By investing in the right pillow, you're not just enhancing your comfort; you're also taking a proactive step toward supporting your spine

47. Try to keep your exercise to earlier in the day

While late-night workouts are sometimes unavoidable due to busy schedules, it's essential to be mindful of their potential impact on your sleep. To achieve better rest, consider the timing of your exercise routine, aiming for early evening or morning.
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By finding the optimal timing for your workouts, you're not just reaping the physical rewards of exercise; you're also optimizing your sleep environment. It's like orchestrating a symphony where the invigorating notes of your workout seamlessly transition into the soothing melodies of bedtime.

48. Try not to drink anything right before bed

Downing a glass of any liquid right before bed may lead to disruptions, particularly those midnight trips to the bathroom. To maintain a harmonious sleep pattern, consider getting in enough liquid and water an hour or two before bedtime.
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By striking the right balance in your hydration routine, you're not just supporting your overall health; you're also creating a conducive environment for restful sleep. It's like orchestrating a hydration symphony where the notes of well-being seamlessly transition into the tranquility of the night.

49. Go for ear plugs if you need them

Noise can be a formidable adversary when it comes to achieving restful sleep, and earplugs emerge as silent guardians in this battle. Whether you're dealing with the hum of city life or simply seeking to create a cocoon of quietude, earplugs can be a game-changer.
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By embracing earplugs as part of your sleep arsenal, you're not just muting the external noise; you're creating a personal haven where tranquility reigns supreme. It's like donning a shield against the auditory chaos, allowing you to drift into the calming embrace of sleep undisturbed.

50. Consider separate beds

It's never fun to have a partner that snores, tosses and turns or just generally disrupts your sleep. As much as it isn't fun to have to sleep separate from your partner, even a few night's a week when you really need sleep might help you to get into a good restful routine.
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So, here's the bedtime advice: if sleep disturbances are affecting both you and your partner, don't be afraid to explore the option of occasional separate nights. This can be especially beneficial during periods when one or both of you need to prioritize rest.