Is it hard to get a good night’s sleep? This could be due to a sleep disorder, or inordinate amounts of stress. But if these two problems don’t apply to you, what’s keeping you from getting good quality sleep? It might be these 5 nighttime mistakes. But the good news is you can easily change them – starting tonight.

You have an afternoon or evening coffee

An afternoon pick-me-up or a nighttime coffee – yes, even if it’s decaf – can keep you awake well into the night. Or, it can disrupt the sleep you actually get. Try an herbal tea, chicory “coffee” or dandelion root “coffee” instead.

You’re on your phone until you try to sleep

Screens emit blue light which delays the release of melatonin – the sleep hormone that tells our body it’s time to sleep. So, try to establish a screen-free time in the 60 to 90 minutes before bed. This makes sure melatonin can do it’s job and help your body sleep.

You eat 2 hours before bedtime

Having a big meal in the couple hours before bed can result in acid reflux or digestive problems. If you are hungry before bed, a light snack is fine. But try to eat your big meals at least three hours before you tuck into bed for the night. 

You keep your phone near your bed

Phones are distracting, even when we’re not using them. If you can’t sleep, and your phone is right there, it’s likely you will pick it up and start scrolling. This bad habit stimulates the mind and makes it harder to wind down. It also flashes blue light at your brain, which will throw of melatonin release and disrupt sleep. Try to keep your phone away from your bed. 

You don’t have a consistent bedtime and wake up time

Going to bed at the same time every night and waking up at the same time every morning will help you fall asleep more readily at night. So, try to wake up at the same time every morning – yes, even on the weekends. And try not to deviate from your bedtime by more than an hour at night.