4 Habits That Impact Sleep Quality

We all know that getting good sleep is important.

Some common healthy sleep habits include avoiding caffeine late in the day, keeping your room dark, and sticking to a consistent sleep schedule. But there are lesser-known habits that might be quietly sabotaging your rest, even if you're doing everything else right.  

If you’re going to bed on time but still waking up tired, these subtle lifestyle choices could be the missing piece to more restful, restorative sleep. Here are four often-overlooked habits that can make a big difference: 

1. Avoid Eating Within Two Hours Before Bed 
Digestion is surprisingly demanding for the body. Eating too close to bedtime forces your system to stay active, diverting energy from the rest-and-repair processes that occur during quality sleep. Lying down with a full stomach can also lead to heartburn and disrupted sleep cycles. While you might fall asleep quickly, your rest is often lighter and less restorative, leaving you groggy the next day. 

2. Get Early Morning Sun Exposure 
It might sound unrelated, but your sleep schedule actually starts with your morning routine. Early sunlight exposure helps reset your circadian rhythm — your internal body clock — promoting better sleep at night. It also boosts vitamin D levels, a common deficiency that has been linked to poor sleep quality, shorter duration, and trouble falling asleep. Aim for at least 15 minutes of direct sunlight in the morning to set your sleep up for success. 

3. Avoid Late-Night Workouts 
While regular exercise is great for sleep, timing matters. Intense physical activity too close to bedtime raises your heart rate, stimulates your nervous system, and increases adrenaline and cortisol—your body's stress hormones. This creates the opposite environment your body needs for sleep: calm, cool, and relaxed. Try to finish workouts at least 3 hours before bed to allow your body to wind down naturally. 

4. Be Mindful of Your Thoughts 
You may have heard the saying, “You are what you eat!” add this to your list, “You are what you think!” What you focus on before bed can shape the quality of your sleep. Being preoccupied with stress, worries, or to-do lists keeps your mind active and alert, making it harder to drift off. Instead, take a few moments to reflect on something positive. Think about a happy memory, something you're grateful for, or a small win from the day. This simple mindset shift calms the nervous system and helps signal to the brain that it's safe to relax and rest. Deep breathing (specifically breathe in four seconds through the nose and breathe out eight seconds from your mouth), meditation, or even mentally listing three good things from your day can ease the transition into peaceful sleep.

Sleep isn’t just about the number of hours you spend in bed — it’s about the quality of those hours. The good news is that small, intentional shifts in your daily habits can have a powerful impact on your rest. Whether it’s giving your body a break from late-night meals, soaking up morning sunshine, adjusting your workout schedule, or cultivating a positive mindset, these strategies can help you sleep deeper, wake up refreshed, and feel more energized throughout the day. Sweet dreams start with smart choices — one small habit at a time. 

Always, 

Dr. Calvina Ellerbe 

Members Matter 

Union EAP