5 Ways You Might Be Sabotaging Your Sleep.

Experts say common habits — using a phone at night, lingering caffeine, late fluids or alcohol, pets in bed, and eating late — can interfere with sleep, and some people report improved rest after changing one habit.

Many adults report trouble falling or staying asleep, and some causes are within our control. The author asked sleep experts about common behaviors that can disrupt rest and gathered several observations. About one in three adults say they do not get enough sleep each night, and small, repeated habits can affect sleep quality. Experts described five common patterns that often contribute to poorer sleep. Key points about sleep habits: - Experts reported that checking a phone after waking can signal the brain to be alert and trigger stress hormones, making it harder to return to sleep, according to Anita Shelgikar and Kelly Baron. - Caffeine can remain in the body for many hours and, in lab studies mentioned by Indira Gurubhagavatula, can alter brain-wave patterns so sleep is not as deep; she described asking patients to cut back and to try brief caffeine-free periods to see if rest improves. - Drinking fluids close to bedtime can increase nighttime awakenings; the American Urological Association recommends reducing fluids two to four hours before bed, and several experts noted that alcohol can both disrupt sleep and worsen sleep apnea. - Research and clinicians noted that pets who move, snore, or otherwise disturb sleep can reduce sleep continuity; some experts described having pets sleep in a separate bed or room if they interrupt rest. - Clinicians reported that people who accept chronic poor sleep as inevitable sometimes do better after altering a single habit, and that persistent sleep problems are commonly evaluated by sleep specialists. Summary: The reporting highlights several everyday habits linked to lower sleep quality and cites expert observations and professional recommendations. For many people, changing one or two recurring behaviors was reported to improve rest, while persistent or longstanding problems can be evaluated by sleep medicine professionals.