Daily Daytime Habits that Causes Insomnia and Sleep Anxiety

From excessive screen time to to irregular sleep schedules, small behaviours can significantly impact sleep quality.

Below, we explore some of the most common daily habits that lead to insomnia and anxiety around sleep, along with tips to improve your night time rest.

1.  Consuming too much caffeine

Your daily coffee could be causing your sleep anxiety. Drinking caffeine late in the day (after 2pm) can severely disrupt your ability to fall asleep. Studies show that drinking caffeine 6 hours before bed time can reduce total sleep time by up to one hour.

Tip: Limit caffeine to the morning or early afternoon, and opt for herbal teas in the evening.

2. Erratic Meal Times

Consistently changing your meal times can throw off your body's internal clock, making it difficult to wind down at night. This inconsistency can lead to sleep deprivation, reduced REM Sleep and grogginess. 

Tip: Try and maintain a consistent daily routine with regular meals, activity and exposure to natural light to support a stable circadian rhythm. 

3. Excessive Screen Time 

Spending too much time on screens throughout the day, especially without breaks, can strain your eyes and interfere with your natural sleep cycle. Blue light exposure from screens suppresses melatonin production, the hormone responsible for making you sleepy. 

Tip: Take regular breaks from screens and reduce exposure in the late afternoon and evening. Use blue light blocking glasses if necessary. 

4. Poor Diet Choices

Eating heavy, processed or sugary foods during the day can lead to energy crashes and disrupt your sleep cycle at night. High sugar intake can cause fluctuations in blood sugar, leading to restlessness at night.

Tip: Maintain a balanced diet rich in whole foods, fiber and protein to support stable energy levels throughout the day.

5. Stress and Overthinking 

High stress levels and racing thoughts can lead to sleep anxiety, making it harder to relax at night. Chronic stress increases high cortisol levels, which reduces deep sleep by 20-30%.

Tip: Incorporate stress reducing activities such as meditation, journalling or deep breathing exercises throughout the day. 

6. Lack of Physical Activity

A sedentary lifestyle can make it harder for your body to feel naturally tired at night. Studies show that regular physical activity can reduce the time to fall asleep at night by 55%.

Tip: Engage in moderate physical activity like walking, yoga, or exercise during the day, but avoid intense workouts too close to bedtime.

7. Too Much or Too Little Sunlight Exposure

Spending all day indoors with minimal exposure to natural light can confuse your body's internal clock. Sunlight is essential for regulating melatonin production and keeping your sleep-wake cycle aligned.

Tip: Try and get at least 30 mins of sunlight in the morning or early afternoon to help regulate your sleep-wake cycle.

8. Napping Too Much

While short power naps can be beneficial, long or irregular napping can confuse your sleep cycle. Studies show that naps longer than 30-45 minutes can lead to grogginess and interfere with night time sleep. 

Tip: If you need to nap, limit it to 20-30 minutes in the early afternoon.

9. Overworking or Skipping Breaks 

Working long hours without breaks can lead to mental exhaustion and increased stress levels, making it hard to unwind at night. Burnout and prolonged stress are strongly linked to insomnia. 

Tip: Take regular breaks throughout the day and set boundaries between work and relaxation time. 

Breaking these daytime habits and adopting a healthier routine can significantly improve sleep quality and reduce sleep anxiety. By making small, intentional changes - such as reducing caffeine intake, getting sunlight exposure, and incorporating stress management techniques, you can enjoy restful nights and wake up feeling refreshed. 

If insomnia persists, consider consulting a sleep specialist to indentify any underlying sleep disorders. Prioritising sleep is one of the best things you can do for your physical, mental and emotional well-being. 

Did any of these habits resonate with you?