10 Sure Signs That You’re Practicing Poor Sleep Habits

Posted February 11, 2020 by in Health + Fitness
woman pressing snooze

It’s a regular weekday, and you find yourself dozing off at work. It’s okay. It happens to everyone, of course. But now that you think about it, it’s been reoccurring lately. Wait, how long has this been going on exactly? You can’t seem to remember the last time you felt well-rested and ready to seize the day.

It’s easy to sweep our own well-being under the rug. Responsibilities keep us always busy, and we have to perform no matter the circumstances. However, maintaining poor sleep habits could be detrimental to your health. Not only is it bad on a personal level, but it also makes your brain less efficient.

Getting good sleep and enough of it is essential. It’ll help you be better at your job, less stressed, and generally feel better about yourself.

This article will outline 10 sure signs that you’re practicing poor sleep habits. So don’t fall asleep just yet and read on:

poor sleep habits

  1. You Have an Irregular Sleep Schedule

Sleeping at odd hours can be bad for you, as it makes it harder to fall asleep. So does frequently changing your sleep schedule. Make sure to have a regular sleep schedule: go to bed and wake up around the same time every day.

Your body will get used to that routine, and you will naturally get sleepy around your usual bedtime. It’ll also be way easier to get up in the morning.

  1. You Sleep in on the Weekends

Part of having a regular sleep schedule means that you don’t want to disrupt your healthy habits once your workweek is over.

Of course, it’s tempting to enjoy the opportunity to get more shuteye. But come Sunday evening, you’re more likely to have trouble falling asleep. Then, you’ll be tired on Monday, and the lack of sleep will reflect on your work.

If you regularly feel the need to catch up on sleep on the weekends, it could mean that you’re not getting enough of it on your weekdays.

  1. You Take Too Many Naps

If you’re having trouble getting to sleep, the culprit could be those daytime naps you take. When you’re tired, naps can feel very enticing as they help you get through the day.

However, if you find yourself tossing and turning come bedtime, consider skipping them, in particular afternoon naps.

Once you get your sleep habits sorted out, you won’t feel as tired during the day. So consider it an investment. It might be difficult at first, but you’ll soon be reaping its rewards.

  1. You Use Electronic Devices Before Bed

After a busy day, we all like to wind down using technology. Whether it be watching our favorite TV shows, being on social media, or playing games, we end up spending a fair amount of time viewing screens.

While those distractions can be essential to maintain a healthy work-life balance, you shouldn’t be using screens too close to bedtime.

Those screens emit what is called blue light and will keep you awake. It’s recommended to stop staring at a screen at least one or two hours before going to bed.

So when you’re in your bedroom, shut off your devices, and don’t keep your smartphone right next to you if you use it as an alarm.

  1. You Have a Bad Mattress or Pillow

Your bed needs to be comfortable and suited for restful sleep, especially if you have to sleep with neck painMattresses have a life expectancy of about 10 years, so if yours is older, it might be time for a change.

As for your pillow, it shouldn’t be too big and make your neck uncomfortable. 

It might be expensive, but it’s worth spending some extra money to make sure you’re getting good quality when it comes to mattresses and pillows. After all, your health is at stake here.

  1. You Don’t Exercise

Doctors can’t stop singing the praises of exercise. You know it, working out has a host of benefits for your health besides getting a toned body.

One of these benefits is that it helps you get better quality sleep. It’ll also make it easier to fall asleep, as your body will need to recuperate.

  1. You Exercise Too Close to Bedtime

If you already maintain good exercising habits, make sure not to do it too close to your bedtime. When you work out, you get a rush of hormones in your body. Some of these hormones are endorphins, which make you feel good.

However, adrenaline and cortisol also get released during exercise. And those have an invigorating effect that can keep you awake for hours.

So if you have trouble falling asleep after exercising, find another time slot to get your workout done. Mornings can be ideal for that.

  1. You Eat Too Late

Don’t eat dinner or snacks right before going to bed. Digestion takes up a lot of your body’s resources and can make it difficult to fall asleep.

And even if you can fall asleep, you might end up feeling more restless in your sleep. So…make sure to stop eating a few hours before bedtime.

  1. You Work Too Late

If you find yourself working right up until your bedtime, you’re working too late. Your brain needs some time to unwind after a day’s work. Besides, do you really want to be working that much? Going to bed right after performing demanding cognitive tasks is sure to keep you awake for a while.

Always take some time to relax after you’re done working. It’ll be a nice transition before getting to the arms of Morpheus.

  1. Drinking Alcohol Too Late

Of course, a glass of wine is a really nice way to unwind in the evening. Alcohol can also make falling asleep easier. However, it also makes you dehydrated and causes you to have a less restful sleep. Your dreams might be more disturbing than usual, and you might feel physical discomfort.

For better sleep, don’t drink too much alcohol and make sure to stop drinking a few hours before going to bed.


Getting proper sleep is essential to living your best life. This means getting enough of it and in the right conditions.You can start fixing these 10 signs of poor sleep habits today. It might not seem like much, but it can change your life for the better in a matter of days or weeks.

However, if you keep feeling excessively tired despite employing healthy sleep habits, consult your doctor. You could be suffering from a sleep disorder.