7 Bad Habits That Can Ruin Sleep and Cause Insomnia

pexels ron lach 8487214

Sleep is meant to be a period of rest and rejuvenation so that we can be prepared for whatever’s coming the next day. Unfortunately, the world around us has a way of getting in the way.  When this happens, insomnia tends to occur.

Unless you’ve experienced this before, you may not be aware of how serious and all-consuming it can be. In many cases, we even cause insomnia within ourselves because of certain habits.

This article lists down some of the worst habits that can ruin sleep quality and cause insomnia. Read on below to get started.


#1 – Overeating before Sleeping

We know how tempting it can be to prepare a big, hearty meal before sleeping. Frequently, we’re so hungry that we can barely tolerate it.

However, we have to be conscious of how much we eat before sleeping. If you’re planning to eat a big meal for dinner, for example, you might want to eat a little earlier so that you’re not so full. Otherwise, you will have to go to the restroom in the middle of the night. You may also experience indigestion problems.


#2 – Being Awake in Bed

When you climb into bed at night, your mind should be focused on sleep. Be sure to turn off all electronic devices, such as televisions and phones, as much as possible. Leave out any distractions that you may have in the bedroom.

Be sure to take your time in preparing for bed. If you’re still awake and staring at the ceiling after 30 minutes, you might want to get out of bed. This will keep you from focusing on things that may keep you up.


#3 – Sleeping Somewhere Uncomfortable

In a perfect world, we’d all be able to sleep in a tranquil and perfectly warm environment. However, this isn’t possible for everyone.

If you’re usually able to fall asleep in a cold room but suddenly find yourself thrown off by the temperature, you might want to make some adjustments. Likewise, if you need a fan to sleep with, but it’s too loud, you’ll need to find a quieter one.

In the same way, if some outside noises keep you up, you might have to do something about that. For example, if you have a roommate that snores all night, you may have to move bedrooms.


#4 – Taking Long Naps

There’s nothing wrong with taking a half-hour or hour-long nap regularly. In fact, this can be pretty beneficial.

However, you may want to avoid taking extended naps during the day if you have insomnia. The more you snooze, the more you’ll want to nap in the future. If you usually need three hours of sleep, you may end up wanting five or six after a while.


#5 – Drinking Alcohol or Coffee before Sleeping

We know that many of the most popular alcoholic drinks, such as wine and beer contain a good amount of sedative materials.

However, even those with the lowest alcohol content can interfere with sleep. The same goes for caffeine-containing drinks, like coffee and tea. While this isn’t a huge deal, it can cause a delay in your sleep cycle.


#6 – Sleeping Less During Busy Days

If you’re facing a hectic day, you might feel the need to sleep even less than usual. However, studies have shown that you can’t extend your sleep cycle to compensate for lack of sleep.

If you’re going to be awake all day, you should sleep around the regular time. Otherwise, you may find that you’re struggling to get to sleep at night.


#7 – Staying Active before Bed

It’s no secret that exercise is beneficial for the body and mind. However, you shouldn’t exercise too close to bedtime. This is because your body will be too warm to start sleeping right away.

This is a problem because the body takes a while to cool off. You should wait at least an hour before going to sleep.



These habits may not cause insomnia for everyone. However, they can be a problem for those prone to this. The best thing to do is to break the habit as soon as possible. This way, you can get back to your regular sleeping routine and feel refreshed when you wake up the following day.

A sleep clinic can help you with any problems regarding your sleep, including insomnia. If you’re looking for sleep clinics in Vancouver, Sleep Better Live Better is the one for you! We have a comprehensive program for sleep therapy to help our patients, and our solutions are easily actionable. Contact us today for a consultation!