Are These 5 Things Sabotaging Your Sleep?

Sleep is one of the biggest factors influencing our wellbeing but many of us struggle to get the recommended 7-9 hours each night. You probably already know that a late coffee or too much screen time can interfere with rest, but there are other, less obvious habits that might be sabotaging your sleep. Here are five to look out for:

1. Inconsistent Sleep Schedule

Your body thrives on rhythm. Going to bed and waking up at wildly different times confuses your internal clock, making it harder to fall asleep and wake up refreshed. You might think that catching up on sleep at the weekend helps, but in reality it can throw your body clock even further off balance.

Try this: Set a regular bedtime and wake-up time - even on weekends. Consistency helps your body learn when to switch off and when to wake up.

2. A Bedroom That Works Against You

If your sleep space is too hot, too noisy, or not comfortable enough, your body won’t fully relax. Even small things like the wrong pillow, street noise, or a glowing alarm clock can add up to restless nights.

Try this: Keep your bedroom cool, dark, and quiet. Blackout blinds, earplugs, or investing in a supportive pillow can turn your room into a true “sleep sanctuary".

3. A Busy Mind

Stress and anxiety are some of the biggest sleep disruptors. When your mind is racing with to-do lists, worries, or replaying the day’s events, your body stays in a state of alertness instead of winding down.

Try this: Build in a calming wind-down ritual. Journaling, gentle stretches or even just a few minutes of deep breathing can help quiet your thoughts and prepare your body for rest.

4. Eating Too Close to Bedtime

A heavy dinner, late-night snack, or spicy food can leave your digestive system working overtime just when your body should be relaxing. This can lead to discomfort, bloating, or even acid reflux - all of which can keep you awake and can result in lower quality sleep.

Try this: Aim to finish eating at least 2–3 hours before bed so your body has time to digest. Use the evenings for winding down, not fuelling up.

5. Stressing About Sleep Itself

Ironically, one of the biggest things that stops people from sleeping is worrying about not sleeping. The more you clock-watch or panic about needing to rest, the harder it becomes to drift off.

Try this: If you find yourself tossing and turning for more than 20 minutes, get up, move to a different room, and do something calming in low light (like reading). Go back to bed when you feel sleepy.

Improving your sleep doesn’t have to mean a complete lifestyle overhaul - small shifts in routine can make a huge difference to how rested and energised you feel. If better sleep is something you’re working on, remember you don’t have to figure it out alone. As a wellness coach, I help people build simple, sustainable habits that transform their wellbeing.

If you’d like support creating healthier habits that stick, why not start with a free 30-minute consultation?