If you’re not sleeping well, one of these evening mistakes is definitely the reason

Have you ever climbed into your bed feeling exhausted, only to lie awake for hours wondering why your brain won’t switch off? Or ended up feeling tired even after a full night’s sleep?

Most of us blame it on stress or just brush it off, but often it’s the small things we do every evening that shape how well we sleep— and how our blood sugar behaves every night. 

The truth is, your body notices more than you think. And these everyday habits might be working against you without you realising it.

The Blue Light Trap: Disrupting Your Circadian Clock

This is something that most of us are guilty of— we watch one video on our phone and suddenly an hour passes by. 

The blue light from the screen signals the brain to stay alert and disrupts the natural sleep hormones. Thus, it gets harder for the brain to turn off. 

The Fix: Dim the lights in the room and push the phone away 30 minutes before bed.

The Caffeine Surge: Affecting The Evening Peace

Caffeine is a powerful stimulant that enhances focus, especially if you’re working. But here’s the catch —a late afternoon cup remains active in your system, even after hours. 

This residual not just delays sleep but also elevates the level of cortisol & adrenaline in your body, thus contributing to increased glucose absorption in our livers. 

The Fix: Switch to decaffeinated or herbal drinks that allow your system to wind down before evening. 

The Late Night Workout 

Late night workouts are great for fitness but for rest? Not so great. Intense workouts too close to bedtime can be counterproductive for sleep, and subsequently, blood sugar control. 

Vigorous exercise makes it difficult for the body to achieve the relaxed state necessary for comfort sleep. 

The Fix: Swap the workouts with a gentle walk or calming yoga before sleeping to promote relaxation. 

Late Night Snacking

When you’re drained and your energy’s running on fumes, mindless munching during the night may seem like a good idea in the beginning. 

But those sugar spikes right before sleep can make your sleep more restless than relaxing. 

The Fix: If you want a snack, choose something with a balance of proteins or fibre (like nuts or protein bars). 

So WHY DOES IT ALL MATTER?

Sleep isn’t just “rest.” It’s one of the most powerful ways your body regulates hormones, hunger, energy, and blood sugar. 

Small evening changes can shift how your mornings feel — more lightness, more clarity, more energy.

You don’t need a perfect routine. You just need a supportive one.

Want to Improve Your Evenings and Sleep More Deeply?

The EXACTLY Community is built to help you understand your habits, find the tools that work for you, and feel supported along the way.

Sources: 

1. Harvard Medical School – Division of Sleep Medicine – Blue light exposure and melatonin suppression https://sleep.hms.harvard.edu
2. National Sleep Foundation – How light, caffeine & evening habits affect sleep https://www.thensf.org/