We all value our sleep, which is why it can be incredibly frustrating when it takes hours to fall asleep or when we wake up multiple times throughout the night.

Here are some sleep mistakes you may be making that could be sabotaging your sleep.

Having an Inconsistent Sleep Schedule

The Circadian rhythm is the body’s natural alarm clock. It alerts the body when it’s time to sleep and when it’s time to wake up. Having an inconsistent sleep schedule and going to bed at different times every night throws off your Circadian rhythm. As a result, your body no longer knows when to go to sleep. I know it can be challenging, but try to fall asleep at the same time every night, regardless of whether it’s a weekend or weeknight.

Using Your Screens Before Bed

When you have trouble falling asleep, you might feel tempted to scroll through social media or binge-watch TV until you feel more tired. Unfortunately, using screens such as your phone or laptop before bed further negatively impacts your ability to fall asleep. The blue light emitted from your screens stops melatonin production, which is your sleep hormone. The never-ending consumption of information and media also stimulates your brain, making it difficult to relax and slow down your thoughts. Instead, put the screens away at least an hour before bed and read a book instead.

Intense Exercise Before Bed

While light exercise, such as a relaxing walk, can help you fall asleep faster, the opposite is true for intense, strenuous exercise. Intense exercise before bed raises your heart rate and gives you a boost of energy, which makes it difficult to relax and fall asleep. It also increases your body temperature and leaves you feeling hot, which is not the optimal temperature for sleep. Try to move your intense workouts to the morning or afternoon instead and leave the evenings to relax.

Too Much Caffeine Late in the Day

Caffeine stays in your body for much longer than you might think. Caffeine is a stimulant— its job is to keep you awake and alert. Not exactly what we’re looking for when we want to sleep! Even an afternoon cup of coffee could be negatively affecting your quality of sleep. Cut the caffeine by noon and see if your sleep quality improves. If you need a pick-me-up, opt for a lower caffeine drink, such as green tea. Make sure you stay hydrated throughout the day, as this helps keep you energized without the need for caffeine.

Not Having a Nurturing Evening Routine

Do you feel like you collapse into bed once you’ve finally checked everything off of your to-do list for the day? Make it your mission to ease into sleep. Find your balance of the perfect evening routine that nurtures you and guides you into slumber in a relaxing, enjoyable way. This may take some trial-and-error, so try different things until you find what works best for you.

Try these tips to get your sleep back in balance.

After a long day of working and checking off your to-do list, there’s nothing better than having a relaxing evening to yourself. An evening routine isn’t only enjoyable; it’s also beneficial for your overall wellbeing.

Here are some reasons why winding down is so important and how you can create a relaxing evening routine.

In today’s “hustle” culture, many of us are experiencing chronic stress and don’t know how to wind down.

This stress impacts quality of sleep, our overall enjoyment in life, and our health. A relaxing evening routine helps signal to your body that it’s time to slow down and get ready for sleep. If you have trouble falling asleep, establishing a consistent evening routine may be helpful. The key is to be consistent with your routine so that it becomes a habit. These sleep habits help regulate your circadian rhythm, which tells your body when it’s time to sleep.

Set a time that you would like to start your evening routine and be consistent with it.

When that time comes, put away all your work. If it helps you feel more organized, now is a good time to create a schedule for the next day. Although you might feel like working until late and finishing everything, you’ll increase your productivity levels if you get enough sleep and find time to relax as well. Wake up tomorrow feeling refreshed and ready to tackle the day. Winding down in the evening helps prevent burn-out and increases productivity, creativity, and motivation.

Your evening routine should be filled with activities that you enjoy doing, and that help you relax.

Try to put away all your screens at least an hour before bed. Not only will this encourage you to spend time doing more relaxing activities, but avoiding blue light emitted from screens will also help with your sleep. Some relaxing activities include reading your favorite book, meditating, journaling, doing some light exercise or stretching (nothing too strenuous), or a self-care routine. The best exercises to do in the evening are going on walks, yoga, or a relaxing bike ride— nothing that leaves you feeling exhausted.

It’s nice to have a little light snack in the evening, but try not to eat a heavy meal.

Eating a heavy, sugary, or high-fat meal before bed can cause digestive problems and keep you awake at night. Instead, have some herbal tea and low-sugar fruits, such as berries. Avoid any caffeine and added sugars because they will give you unwanted energy before bed.

Maintain good nightly hygiene.

A self-care routine should always be a part of your evening routine, but it doesn’t have to be extensive every night. Basic hygiene, such as brushing your teeth and washing your face, will suffice in your daily routine. Every once in awhile, feel free to pamper yourself, but don’t feel obligated to add this to your daily routine.

Above all else, your winding down routine is all about creating a calming, relaxing space for you to unwind from your day and get ready for bed.

What’s your evening routine like?