If you’re already yawning as you’re reading this, you may not be getting enough sleep, and you might actually be sabotaging your sleep.

“You need to focus on getting a good night’s sleep because sleep affects your heart health, your mental health and more,” says Dr. Andrew Vernon, medical director for sleep medicine with BlueCross BlueShield of Tennessee. “But you may not realize that some of your habits are interfering with your ability to get quality sleep.”

WellTuned asked Dr. Vernon to provide common habits that inhibit our ability to get a good night’s rest.

Habits that hurt quality sleep

1. Not sticking to a regular schedule. One of the most important tenets of good sleep hygiene is sticking to a regular sleep schedule. Go to bed at the same time each evening and wake up at the same time each morning. This includes weekends.
2. Drinking coffee or other caffeinated beverages too late in the day. Most Americans drink coffee on a regular basis. That’s not necessarily a bad thing. But try to limit caffeine intake to earlier in the day— much earlier, in fact. Even six hours before bedtime is really too late to be consuming caffeine.
3. Eating dinner too late. A large meal too close to bedtime can set you up for a case of heartburn or reflux. You also may be more likely to wake up during the night.
4. Napping. A short nap during the day can help you power through the day when you’re feeling especially tired. But the timing and length of the nap matter. You should aim for an early afternoon nap of just 20-30 minutes. A longer nap — or a nap taken in the late afternoon — is likely to keep you from falling asleep at bedtime.
5. Enjoying a nightcap. A glass of wine — or any alcoholic drink — can make you feel sleepy, but it can disrupt your sleep. You’re more likely to wake up in the middle of the night.
6. Doomscrolling. Scrolling on your phone before bed can stimulate your brain and prolong your ability to fall asleep. The blue light from your phone or tablet can throw off your circadian rhythms. Also, reading something that angers or excites you can cause stress that keeps you from sleeping well. Try to avoid screens for at least an hour before bedtime.

Once you drop the bad habits, you can focus on adding good habits.

1. Develop a nightly routine. Replace scrolling with a bedtime routine that helps you relax and get ready for sleep. Try reading a book or taking a warm bath.
2. Practice mindfulness. Sometimes stress keeps us awake at night. Learning mindful techniques can help you calm yourself and quiet your brain.
3. Use your bedroom for sleep only. It’s tempting to work from your bed or watch movies in bed, but you’ll sleep better if you reserve your bedroom for sleeping.
4. Observe a regular bedtime. Pick a time that works for you. Turn out your light when the clock says it’s time.

If you’ve made changes, but you’re still exhausted during the day, you might be suffering from an undiagnosed sleep disorder.

“Conditions like obstructive sleep apnea and insomnia can severely impact your sleep quality,” Dr. Vernon says. “If you or your partner suspect you might have a sleep disorder, talk with your doctor. You may need to seek treatment to improve your sleep.”

More from Dr. Vernon on WellTuned

Jennifer Larson

Jennifer Larson is Nashville-based writer and editor with nearly 20 years of experience. She specializes in health care and family issues.

More Posts

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.