4 Habits That Are Sabotaging Your Sleep And How To Fix Them
4 Habits That Are Sabotaging Your Sleep And How to Fix Them
If you’re tired of sleepless nights and dragging through your days, quick fixes like caffeine or nightcaps aren’t the answer. Unless you have a diagnosed sleep disorder, the path to better sleep lies in your daily habits, your environment, and a little help from nature.
Here are 4 common sleep disruptors and simple, science-backed steps you can take to reclaim your rest, powered by personalized support from the Alurx Wellness App.
What’s Holding You Back from Great Sleep
1. Caffeine, Alcohol & Late-Night Eating
Afternoon caffeine, late dinners, or a glass of wine before bed can delay melatonin production and keep your body too alert to rest.
✅ Try this: Cut off caffeine by 2 PM, skip alcohol near bedtime, and eat dinner at least 2–3 hours before sleep.
2. Chronic Stress
Stress triggers cortisol, the hormone that keeps you alert—and blocks the melatonin that helps you sleep.
✅ Try this: Use the Alurx App’s guided meditation or breathing exercises to calm your nervous system before bed.
3. Disruptive Sleep Environment
Light, noise, temperature, and even uncomfortable bedding can prevent deep sleep.
✅ Try this: Keep your room dark, quiet, and cool (65–68°F). Clean sheets, blackout curtains, and white noise can make a big difference.
4. Screens Before Sleep
Scrolling before bed delays melatonin and disrupts your natural sleep-wake cycle.
✅ Try this: Log off screens at least 1 hour before bed. Instead, open the Alurx App for a soothing wind-down routine.
4 Smart Sleep Solutions You Can Start Tonight
💤 1. Build a Bedtime Ritual
Whether it's journaling, a warm bath, or a short meditation, creating a nightly routine trains your body to relax.
🌿 2. Use Natural Sleep Aids
Support your sleep with science-backed ingredients like:
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Valerian Root & Chamomile for calm
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Magnesium & Glycine for muscle and nervous system relaxation
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Melatonin to help reset your body clock
🧘 3. Try Mindfulness & Breathing Techniques
Guided breathing and visualization can ease your mind and body into sleep.
🏃 4. Exercise Earlier in the Day
Daily physical activity can help you fall asleep faster and stay asleep longer—just avoid late-night workouts.
Start Sleeping Better with Alurx
Sleep is one of the most powerful pillars of wellness—and the Alurx Wellness App is here to help you build better habits that last. From natural remedies to personalized guidance, you’ll get the support you need to sleep deeper, wake brighter, and feel better every day.
🎯 Download your 7-Day Free Trial today and start your sleep transformation with Alurx.
#BetterSleep #AlurxWellness #RestfulNights #SleepTips #SleepHygiene #WellnessHabits
Resources:
1: The Global Problem of Insufficient Sleep and Its Serious Public Health Implications (National Center for Biotechnology Information) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6473877/
2: Objective Measurements of Energy Balance Are Associated with Sleep Architecture in Healthy Adults
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6084752/
3: The role of sleep continuity and total sleep time in executive function across the adult lifespan https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369772/
4: American Academy of Sleep Medicine – Sleep and Caffeine
http://sleepeducation.org/news/2013/08/01/sleep-and-caffeine
5: Alcohol consumption and urinary concentration of 6-sulfatoxymelatonin in healthy women
https://pubmed.ncbi.nlm.nih.gov/11055626/
6: Relative and combined effects of heat and noise exposure on sleep in humans
https://pubmed.ncbi.nlm.nih.gov/1811316/
7: Melatonin and Cortisol
https://thrivenfunctionalmedicine.com/melatonin-and-cortisol/
8: Effect of acute physical exercise on patients with chronic primary insomnia
https://pubmed.ncbi.nlm.nih.gov/20572421/
9: Chamomile: A herbal medicine of the past with bright future
https://pubmed.ncbi.nlm.nih.gov/21132119/
10: Antioxidant, analgesic and anti-inflammatory effects of lavender essential oil
https://pubmed.ncbi.nlm.nih.gov/26247152/
11: Herbal medicine for depression and anxiety: A systematic review with assessment of potential psycho-oncologic relevance
https://pubmed.ncbi.nlm.nih.gov/29464801/
12: Melatonin: exceeding expectations
https://pubmed.ncbi.nlm.nih.gov/25180262/
13: The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial
https://pubmed.ncbi.nlm.nih.gov/23853635/
14: How mindfulness changed my sleep: focus groups with chronic insomnia patients
https://pubmed.ncbi.nlm.nih.gov/24512477/
15: The scientific basis for the reputed activity of Valerian
16: Glycine–an important neurotransmitter and cytoprotective agent
17: Effect of a medicinal plant (Passiflora incarnata L) on sleep