If you want to start getting high-quality sleep every night, say goodbye to these 7 habits

We all covet high-quality sleep but, as any mom will tell you, achieving that blissful state of rest can feel elusive, especially amidst the whirlwind of parenthood.

Here’s the thing though, it’s often our own habits that rob us of a good night’s rest.

Changing these habits isn’t just about feeling more refreshed—it’s about being the best version of yourself for those who need you the most.

Want to unlock the secret to consistently rejuvenating sleep? Then it’s time to say goodbye to these seven habits.

It’s a bold move, but I promise you, it’s one worth making.

Get ready to wake up feeling revived and ready to take on whatever your day—or your kids—might throw at you:

1) Nighttime screen time

We’ve all been there: It’s late at night, the house is finally quiet, and you’re in bed scrolling through social media or catching up on your favorite show.

It seems like the perfect way to unwind, right?

Think again.

That soft glow from your screen is actually wreaking havoc on your sleep quality.

It’s not just about the mental stimulation—although that’s a part of it—but it’s also about the blue light these screens emit.

Blue light messes with your body’s natural sleep-wake cycle, suppressing the release of the sleep-inducing hormone melatonin.

The result? Difficulty falling asleep and poorer sleep quality once you do drift off.

If you’re serious about getting high-quality sleep, it’s time to break up with your screens at least an hour before bedtime.

2) Consuming caffeine late in the day

It’s late afternoon, the kids are getting restless, and you’re feeling that familiar energy slump; it feels like the perfect time for a pick-me-up cup of coffee, doesn’t it?

Here’s the thing though: That late-afternoon caffeine fix was one of my biggest sleep saboteurs.

A caffeine’s half-life can stay in your system for up to five hours, so that seemingly harmless afternoon cup can keep you tossing and turning long into the night.

I learned this the hard way.

For a long time, I couldn’t figure out why I was struggling to fall asleep, despite being exhausted.

It wasn’t until I started tracking my habits that I noticed a correlation between my afternoon coffee and my restless nights.

As hard as it may be, consider swapping that late-day coffee for a caffeine-free alternative; I switched to herbal teas and haven’t looked back.

It’s not just about getting more sleep—it’s about getting better sleep.

3) Eating heavy meals close to bedtime

Ever indulged in a late-night pizza or a hefty bowl of pasta just before bed?

Then you’d know how it leaves you feeling bloated and uncomfortable, making it hard to fall asleep—but there’s more to it than just discomfort.

Your digestive system has to work overtime to break down that heavy meal.

This can cause heartburn and indigestion, both of which can keep you up at night.

Now here’s something you might not know: People who eat a large meal within two hours of going to bed are more likely to suffer from acid reflux than those who don’t.

If you’re aiming for high-quality sleep, consider having your dinner at least three hours before your bedtime.

Keep it light, too—think balanced meals with lean proteins and vegetables.

They’re not just easy on your digestive system, but they’ll also help you wake up feeling refreshed and energized.

4) Skipping on exercise

With our busy schedules and endless to-do lists, finding time for a workout can seem impossible.

However, regular exercise can significantly improve your sleep quality.

It’s not just about physical exhaustion.

Exercise helps regulate your body’s internal clock, or circadian rhythm, promoting healthier sleep patterns.

It also reduces levels of stress and anxiety, which are common culprits behind sleep issues.

You don’t have to go all-out either as even moderate activities like a brisk walk or a 30-minute yoga session can make a noticeable difference.

If you’re serious about improving your sleep, try incorporating some form of exercise into your daily routine.

Aim for at least 150 minutes of moderate-intensity exercise every week—that’s about 20 minutes a day.

5) Neglecting a regular sleep schedule

I used to think that catching up on sleep over the weekend was a good idea.

You know, burning the midnight oil during the week, then compensating with long, lazy lie-ins on weekends.

Turns out, I was wrong.

This erratic sleep pattern was doing me more harm than good.

Not only did it leave me feeling perpetually tired, but it also threw my body’s internal clock, or circadian rhythm, off balance.

Our bodies thrive on routine; going to bed and waking up at the same time every day helps regulate our sleep-wake cycle, leading to better quality and more restful sleep.

So, I made a change: I started sticking to a consistent sleep schedule, even on weekends.

It wasn’t easy, but over time, my body adjusted.

And guess what? I started waking up feeling more refreshed and energized than ever before.

If you’re serious about getting high-quality sleep, maintaining a regular sleep schedule is a must.

6) Overloading on fluids before bed

Staying hydrated is essential for overall health, but downing a lot of fluids just before bedtime can disrupt your sleep.

It increases the likelihood of needing to use the bathroom in the middle of the night, interrupting your sleep cycle.

The best strategy? Aim to drink most of your fluids earlier in the day.

Consider reducing your intake about two hours before you plan to hit the sack.

Of course, if you’re thirsty, drink some water but try to avoid large quantities in the evening.

This small adjustment could significantly improve the quality of your sleep by helping you stay in bed through the night.

7) Ignoring your sleep environment

Your bedroom environment plays a crucial role in the quality of your sleep.

Everything from the temperature, noise level, to the amount of light can impact how well you sleep.

The ideal sleep environment is cool, dark, and quiet.

Consider investing in blackout curtains or an eye mask to block out light. A white noise machine or earplugs can help drown out any disruptive sounds.

And the temperature? Studies show that a room temperature of around 65 degrees Fahrenheit (or 18 degrees Celsius) is optimal for good-quality sleep.

Don’t overlook the importance of your sleep environment.

It’s not just about what you do before bed, but also where you sleep that counts.

Final thoughts: It’s all about quality

The journey to high-quality sleep is often more nuanced than simply increasing the number of hours you spend in bed.

At the heart of this journey are the habits we form, from our screen time and food choices, to our exercise routines and sleep environment.

Each of these factors plays a crucial role in how well we sleep, and thus, how well we live.

Changing habits is never easy but if it means waking up feeling refreshed, energized, and ready to tackle whatever the day throws at you, isn’t it worth a shot?

Sleep is a luxury that your mind and body deserve.

As you move forward on this journey to better sleep, consider each of these habits.

Reflect on which ones resonate with you, which ones you can change, and how those changes can lead to a better night’s rest—and ultimately, a better you!