Getting enough sleep is essential for your overall health and well-being, but not everyone is getting enough of it.

A lot of people struggle with falling or staying asleep, and some of the common culprits are bad habits that can make a good night’s rest elusive. Here are seven bedtime habits that ruin your sleep, along with some tips on how to break them.

1. Watching TV Before Bed

Many people like to unwind by watching TV before going to bed, but this habit can wreak havoc on your sleep.

The blue light emitted by electronic screens mimics the light of day, which can disrupt your body’s natural circadian rhythm and make it harder to fall asleep. Additionally, the content on TV can be stimulating or stressful, making it challenging to relax and drift off to sleep.

Solution: Limit screen time before bed, ideally turning off all electronics at least an hour before you plan to go to sleep.

If you have to finish watching a show, use a blue-light filter or wear special glasses that reduce the impact of blue light on your sleep cycle. Try to read a book or listen to soothing music instead to help you unwind.

2. Eating Heavy Meals before Bed

Eating a heavy meal before bed can cause digestive issues and discomfort, which can make it harder to fall asleep and stay asleep.

Digestion requires energy, and the more significant the meal, the more energy your body must use to break down the food you’ve consumed. This process can lead to an increase in body temperature and stimulate nerves that make it harder to drift off to sleep.

Solution: Try to eat a light meal at least a few hours before you go to bed. Focus on foods that are easily digestible and low in fat.

If you are hungry before bed, consider a small snack like a banana or a handful of nuts to help you feel satiated without taxing your digestive system.

3. Drinking Caffeine Late in the Day

A cup of coffee may be a go-to for some people trying to stay awake, but it can also be the cause of sleep woes if consumed too late in the day.

Caffeine is a stimulant that triggers alertness and increases heart rate and blood pressure, making it difficult to fall asleep even hours after your last sip.

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Solution: Try to avoid caffeine after lunch. If you are sensitive to caffeine or feeling particularly wired, avoid it entirely. If you must have your daily coffee, switch to decaf or herbal tea later in the day.

4. Using Your Bed for Activities Other Than Sleep

Your bed helps signal your brain that it’s time to sleep, but activities like working, eating, watching TV, or scrolling through your phone subvert that signal. Your bed should be a place of rest and relaxation, not multitasking.

Solution: Use your bed solely for sleeping (and maybe a little reading). If you find it hard to sleep, leave your bedroom and engage in calming activities like meditation until you feel tired and ready to sleep.

5. Staying Up Late on Weekends

Many people look forward to weekends to catch up on missed sleep during the week, but staying up late or sleeping in can throw off your sleep routine.

This irregularity messes with your body’s internal clock, contributing to poor sleep quality and difficulty getting to sleep.

Solution: Try to maintain the same sleep and wake patterns as much as possible over the weekend to avoid disrupting your body’s circadian rhythm.

Don’t binge on alcohol or food late into the night, and try to limit any late-night activities that could keep you engaged and wide-eyed for hours.

6. Failing to Create a Sleep-Conducive Environment

The environment in which you sleep can have a massive impact on the quality of your sleep. Noise, light, and temperature issues can make it hard to fall asleep and stay asleep.

Solution: Create a conducive environment by limiting noise and light, keeping your bedroom cool, and investing in comfortable bedding and pillows. Try using white noise machines, earplugs, or eye masks to create an even more peaceful environment.

7. Going to Bed at Different Times Every Night

Consistency is key when it comes to getting good sleep, and this includes the time you go to bed each night. Inconsistent sleep routines interrupt your body’s circadian rhythm, reducing the amount and quality of sleep you get.

Solution: Try to establish a regular sleep schedule and stick to it as much as possible. Create a relaxation routine to wind down every evening and signal the brain that it’s time to get ready for sleep.

Over time, your body will recognize these signals, and you’ll find it easier to fall asleep and stay asleep.