They have a poor nighttime routine
Adopting habits that allow your body and mind to unwind makes all the difference before bed, especially if you live an overly stressful or anxious life.
For example, it could be something simple, like not having a bedroom space that's conducive to quality sleep. It could also be nighttime rituals to unwind, like stretching before bed, reading instead of scrolling, or changing into comfortable clothes. Coupled with not going to bed at the same time every night or struggling with an alternate disorder affecting sleep, and unhealthy routine can make it feel impossible to get quality rest.
Additionally, if you're using your bed as a dinner table or work space during the day, that can also alter your brain's ability to associate it with a positive sleep routine. You're much less likely to immediately fall asleep or be able to unwind in the same place where you've just eaten or logged off from work, which is why an intentional sleep space is so important for a healthy nighttime routine.
They 'doomscroll' before bed
A great deal of research suggests too much screen time before bed can dramatically alter melatonin production that helps assist people in falling to sleep. When you're scrolling before bed, your brain doesn't have any time to turn off, making it incredibly hard to fall asleep and stay asleep, even if your physical body is exhausted.
The same thing happens in the morning — your phone shouldn't be the first thing you see at the beginning and end of each day. Not only does it overstimulate and overload your brain with unnecessary information and stress, it disrupts your sleep patterns and natural wake cycle.
Of course, the natural sleep and wake cycle that's disrupted by the light on your phone at night can also be disrupted by any kind of unnatural — from streetlights outside your bedroom window, to a bright nightlight, or an alarm clock, so it's important to be careful and intentional about what kinds of light you're allowing into your resting space.
They consume too much caffeine
Caffeine is both the cause and the cure for too little sleep, according to a study published in Frontiers in Psychiatry. Obviously, drinking too much caffeine too late in the day can disrupt your sleeping patterns, but it can also have subtle effects on cognition when it's frequently ingested and relied upon for energy throughout the day.
The kind of wakefulness and alertness that caffeine sparks can make it harder for the body to naturally unwind, so people who are always tired but can never fall asleep may be drinking too much caffeine or ingesting it too late in the day.
It doesn't have to be an all or nothing approach when it comes to crafting a better sleep schedule. You don't have to cut out caffeine completely to be able to fall asleep, but being intentional with habits that have the power to affect your sleep is essential.
They have an inconsistent sleep schedule
According to experts from Cleveland Clinic, not going to bed at the same time every night can have detrimental effects on a person's sleep schedule and their ability to get quality sleep. For people with inconsistent work routines — like working nights a few days during the week — it can feel impossible and unrealistic to go to bed at the same time every night, but with the right nighttime routine and bedtime rituals, it's possible to get good sleep.
Of course, if you're able to intentionally set and follow a certain bedtime routine, including going to bed at the same time, it can help you to unwind your mind and fall asleep. But if it's not possible to go to bed at the same time, relying on other habits and rituals can help people who are always tired but can never fall asleep to finally get the rest they need and deserve.
They eat a poor diet
Simple dietary habits and choices throughout the day can greatly affect sleep patterns and the ability to get quality sleep, according to a study from the International Journal of Medical Sciences. From eating too much sugar and high processed foods to not carving out enough space for nutritious meals, our diets hold a lot of power over our body and mind's ability to unwind.
In addition to the kinds of foods you're eating, the time at which you eat them can affect sleep patterns as well. If you're eating too much right before bed, it can negatively impact digestion, disrupt your body's natural internal clock, and even make falling asleep harder if you're experiencing things like acid reflux or fullness.
For more things that can keep you from sleeping well, from bad habits to health conditions, read the full article here.
Knowing you need sleep and wanting to get it are not guarantees you will have success. By looking at these traits, and employing proven strategies to achieve quality sleep will go a long way to helping you be more rested. So, assess your situation and see if there are any changes you can make. Sweet dreams!