Unexpected Sleep Disruptors: The Small Evening Habits Sabotaging Your Better Sleep
- Dan Hughes
- Nov 17
- 4 min read
As you will now know from parts 1 & 2 of this series, improving your sleep isn’t just about what happens at night. Your sleep quality is shaped by the habits, rhythms, and choices you make throughout the entire day. These often-overlooked lifestyle factors play a major role in helping you achieve better sleep, deeper rest, and more refreshed mornings.
Sleep is foundational for your overall health & wellbeing, it’s well worth the small investment in your day to ensure you get a good night’s sleep. Who doesn’t enjoy waking up refreshed and ready to go?! Poor sleep usually leads to a poor choice of food, lack of exercise, unhealthy lifestyle choices, poor mood and decision-making.
Below is our guide, as you head towards bedtime and the small but powerful changes that can transform how well you sleep.
Irregular Sleep Times
Your body thrives on rhythm. When your sleep and wake times shift constantly, your circadian rhythm—your internal 24-hour clock—struggles to stay aligned. This impacts hormone release, digestion, mood, and your ability to fall asleep easily.
If you go to bed and wake up at random times, your brain becomes confused about when to produce melatonin (the sleep hormone) and when to release cortisol (your natural “wake-up” hormone). The result? Restless nights and groggy mornings. It also disrupts your natural sleep cycles, making it harder to get truly restorative rest.
What to Do
Aim to keep your bedtime and wake-up time within a 30-minute window each day - even on weekends (sorry!). This strengthens your sleep rhythm and helps you fall asleep faster, stay asleep longer, and wake up feeling refreshed.
Lie-ins are absolutely okay, but it’s normal for them to knock your rhythm off for a couple of days.
Bedroom Environment for Better Sleep
Your bedroom should feel like a sleep sanctuary-cool, dark, and quiet. Light, clutter, noise, and temperature all send signals to your brain that either promote rest or trigger alertness.
Artificial light (yes, even that tiny glowing charger light!) suppresses melatonin. Warm rooms raise your body temperature, making it harder to drift into deep sleep. Fun fact: your body needs to drop by around 1°C before it can fall asleep.
What to Do
Keep your bedroom between 16–18°C, use blackout curtains, and remove screens and bright lights where possible. If noise is an issue, try white noise or earplugs.
And if you love fresh air, crack open a window—cool air naturally supports deeper, more restorative sleep.
Think “cave”: cool, quiet, dark. This is where your body does its best recovery work.
Blue Light Exposure
A quick scroll before bed? Most of us do it—yet blue light from phones, TVs, and laptops is one of the biggest modern sleep disruptors.
Blue light signals to your brain that it’s still daytime. It suppresses melatonin, delays sleep, and can shift your circadian rhythm—sometimes by hours. Even if you don’t feel wired, your brain is being told to stay awake.
What to Do
Switch off all screens at least 60 minutes before bed. If you can’t, use night-mode filters or blue-light-blocking glasses.
Swap scrolling for something calming: gentle stretching, reading, journaling, or a few minutes of light, slow & deep breathing, aiming to take in 30% less than you normally breathe.These rituals help slow brain activity and support better sleep.
Fun Fact: Carbon Dioxide in your blood stream, at night, acts as a natural sedative. The lighter you breathe, the more CO2 you retain giving a greater sedative effect.
Mouth Taping & Nasal Breathing
It sounds unusual, but mouth taping encourages nasal breathing at night—the way your body is designed to breathe for optimal oxygenation and nervous system balance.
Mouth breathing can lead to snoring, dry mouth, fragmented sleep, and increased cortisol. Nasal breathing, on the other hand, signals safety to the brain, reduces blood pressure, and improves oxygen levels. It also increases vasopressin, a hormone that reduces the need for nighttime bathroom trips.
A simple practice before bed—like slow 5:5 breathing (inhale for 5, exhale for 5) or extending your exhales (4:6 or 4:8)—helps calm the nervous system and prepare the body for deeper rest.
What to Do
If you're curious, try a gentle, skin-safe tape such as micropore or Hypafix (5cm). Start slowly and see how your body responds. Many people notice fewer wake-ups, calmer mornings, and significantly better sleep quality.
Sleep Isn’t Just a Night-Time Event
As you’ve learned through this series, sleep is shaped by everything that happens before your head hits the pillow. From the moment you wake, your habits influence your ability to rest.
Sleep is not a nighttime event - it’s an all-day practice.
How you breathe, eat, move, and unwind determines how deeply you sleep.
You don’t “fall” asleep.
You create the conditions for it—through rhythm, ritual, balance, and calm.
Breathe Well.
Sleep well.
Enjoyed this? Read part one - '3 Morning Habits That Will Build Better Sleep Tonight' & part two - 'Our Secrets for Better Sleep: Why Your Morning Routine Matters' next.
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