The Truth About Sleep Mistakes Actually Making You Tired

Why Are You Still Tired? The Hidden Sleep Mistakes Draining Your Energy

You go to bed on time. You get what should be enough sleep. Yet, every morning, you wake up groggy, sluggish, and unmotivated. Sound familiar?

Many people unknowingly sabotage their sleep with habits that seem harmless but actually disrupt deep, restorative rest. Let’s break down the biggest mistakes keeping you exhausted—and how to fix them.

1. You’re Looking at Screens Before Bed

Phones, tablets, and TVs emit blue light, which suppresses melatonin—the hormone that tells your body it’s time to sleep.

How to Fix It:

• Stop screen time at least 1 hour before bed
• Use blue-light-blocking glasses if necessary
• Switch to warm lighting or read a book instead

2. You’re Drinking Caffeine Too Late

Caffeine stays in your system for 6–8 hours, meaning your afternoon coffee could be keeping you awake at night.

Better Habits:

• Cut off caffeine by 2 PM
• Switch to herbal tea in the afternoon
• Stay hydrated with water, which also improves sleep quality

(Need more reasons to drink water? Check out my article Should I Drink Water? The Truth About Your Heart).

3. You’re Sleeping in a Room That’s Too Warm

Your body temperature naturally drops at night, and a hot bedroom can disrupt deep sleep.

Simple Fixes:

• Keep your bedroom between 60–67°F
• Use breathable, natural fabric sheets
• Take a warm shower before bed (this helps cool you down afterward)

4. You’re Hitting Snooze

That extra 5-10 minutes might feel good, but it actually fragments your sleep cycle, making you more tired.

Instead, Try This:

• Set your alarm for when you actually need to get up
• Move your alarm across the room to avoid hitting snooze
• Get natural sunlight first thing in the morning to wake up fully

5. You’re Not Managing Stress Before Bed

Going to bed with a racing mind keeps your nervous system activated, preventing deep rest.

Best Pre-Sleep Stress Relievers:

• Meditation (Read: Revealing Unexpected Ways Meditation Rewires Your Brain for Peace)
• Journaling to clear your thoughts
• Deep breathing exercises

6. You’re Eating Too Close to Bedtime

Late-night snacking forces your body to digest while it should be resting.

Solution:

• Eat at least 2–3 hours before bed
• Avoid heavy, fatty, or sugary foods at night
• If you need a snack, choose protein and healthy fats (like nuts)

Final Thoughts: Small Changes = Better Sleep

Fixing these common sleep mistakes can make a huge difference in your energy levels, focus, and overall well-being.

Prioritize quality rest and set yourself up for success—because life is too short to wake up exhausted every day.

For more tips on sleep and stress reduction, send me a message and join my newsletter here.

Disclosure: Some of the links in this post are ‘affiliate links.’ This means if you click on the link and purchase the item, I will receive an affiliate commission. I only recommend products I use personally.