Many factors can contribute to difficulty falling asleep, including drinking caffeinated beverages late in the day, consuming alcohol, smoking, working night shifts, illness, mental states like overstimulation, or simply being unable to relax. Here are the most common habits that can interfere with falling asleep.
Habits That Make Falling Asleep Difficult
- Eating Too Late
Eating a large meal just before bed not only risks weight gain and metabolic issues but can also affect your sleep, especially in terms of difficulty falling asleep. Eating late, especially large, high-fat, and high-carb meals, can wake you up after a few hours of sleep due to your metabolism working overtime to digest. The best practice is to have your meal 2-3 hours before going to bed, and if needed, a light snack just before bed. Keep in mind that going to bed hungry can also prevent sleep.
Foods to avoid before bed: Falling asleep will be harder if you ate something very spicy, fatty foods, fried dishes, full-fat dairy products, fatty meats, acidic foods like tomatoes and citrus fruits, and foods and drinks containing caffeine (including chocolate, coffee, tea), or alcohol.
- Lack of Sleep Hygiene
Sleep problems arise when we drastically change our daily routine, going to bed and waking up at irregular times. This disrupts our biological clock, which regulates our activity and rest cycles. Other culprits include an overheated, unventilated bedroom, heavy or hot bedding, and an uncomfortable bed (investing in a good mattress can help). Bright light and the so-called blue light emitted by electronic devices also won’t help you sleep. Spending an hour (or more) surfing the web right before bed is not a good remedy for insomnia. Exposure to artificial light keeps your mind alert, thinking it's still daytime.
- Thinking About Tomorrow's Tasks
This is a sure way to stay awake. Instead of relaxing, you mentally prepare a to-do list for the next day, stressing over the tasks ahead. The worst is the "racing thoughts" scenario, where one worry leads to another, making everything feel overwhelming. This can turn into ruminating on feelings that cause anxiety and fear, setting yourself up for a sleepless night.
- "I Won't Fall Asleep Again"
When you get into bed and immediately think you won’t fall asleep, it's like a self-fulfilling prophecy. The brain will do what you think about - so yes, you likely won't sleep. Sleep experts advise distracting your mind from these worries by focusing on something else, like reading a calming book.
- Watching Something Too Stimulating Before Bed
Watching a crime show, horror movie, or even a sports match that stirs up emotions won’t help you fall asleep. Avoid any media that raises your stress levels before bedtime.
