Here are 8 sneaky sleep habits that might be ruining your nights — and what you can do instead.
1. Lying in bed, wide awake, trying to force sleep
We've all done it. You’re not sleepy, but you stay in bed hoping it’ll “just happen.” Unfortunately, the more time you spend awake in bed, the more your brain learns: bed = frustration.
Try this instead: If you're not asleep after ~20 minutes, get up and do something calming in low light — read a book, stretch, sit on the couch. Only return to bed when you’re sleepy again. It sounds weird, but it works.
2. Taking long or late naps
A quick power nap is great. But if you're snoozing for an hour at 5PM, good luck falling asleep later. Napping too much — or too late — messes with your internal clock.
Try this instead: Keep naps under 30 minutes, and aim for before 3PM.
3. Trying too hard to sleep
Yes, this is a real thing. When you try to sleep, you create pressure. That tension literally keeps your brain in "wake" mode.
Try this instead: Let go of the goal. Focus on breathing, body sensations, or a calming image. Trust that sleep will come when you stop chasing it.
4. Obsessively tracking your sleep
Sleep data can be helpful — until it becomes stressful. If you wake up feeling fine, but your app says “bad sleep,” your brain starts doubting itself. Some people even develop orthosomnia — anxiety about not sleeping perfectly.
Try this instead: Use sleep trackers as a general guide, not gospel. How you feel matters more than the graph.
5. Forcing yourself to get 8 hours — every night
The 8-hour rule is overrated. Sleep needs are personal. For some, 6.5 is plenty. For others, 9 is the sweet spot. Obsessing over a number can backfire.
Try this instead: Track how you feel during the day, not just how long you were in bed.
6. Checking the time when you wake up at night
It seems innocent — just a glance at your phone. But now you’re calculating how little time you have left to sleep, your cortisol spikes, and... goodbye rest.
Try this instead: Don’t check. Seriously. Turn your clock away from you. You don’t need to know what time it is — you need to feel safe and calm.
7. Using your bed for everything but sleep
Working, scrolling TikTok, eating snacks, binge-watching — if you’re doing it all in bed, your brain doesn’t see it as a sleep space anymore.
Try this instead: Keep your bed sacred. Use it for sleep (and sex), and nothing else. That way, your body knows: bed = time to rest.
8. Ignoring how your daytime habits affect your nights
Sleep doesn’t start at bedtime. It starts in the morning — with light, food, movement, and how you handle stress. Poor sleep is often just the final domino.
Try this instead: Get morning sunlight, move your body, limit caffeine after 2PM, and give your brain space to wind down in the evening.
You don’t need a new mattress or another melatonin gummy. You probably just need to unlearn some things.
💤 Want to start sleeping better — for real? We’ve got a personalized plan waiting for you.