You keep telling yourself you’ll go to bed earlier. You bought a nice mattress, and that new shiny sleep tracker. But you’re still feeling that dreaded morning grogginess.
Chances are one (or several) of your quirky little sleep habits could be derailing the quality of your sleep. While none of these habits gets as much press as “doomscrolling,” each one delivers a subtle punch to your sleep architecture - and offers an opportunity for improved sleep if you make some adjustments. Let’s take a look at the culprits…
1. Waking Up Without a Plan
If your alarm goes off and you don’t know what happens next, your brain goes straight to decision fatigue. Snooze or run? Scroll or shower? Make the kids’ lunches or turn on the television?
In fact, a 2024 survey found that 74% of adults report poor sleep the night before a big or uncertain day. And thus, if you don’t plan out your next morning before you head to sleep the night before, you’re burning precious mental energy in the morning.
Try this: Set tomorrow’s intention the night before. It doesn’t have to be elaborate - just something like “I’m going for a run before the kids wake up, and I’ve set my clothes out.” This gives your brain closure before bed and makes it more likely you’ll start your day on the right foot.
2. Taking a Rest Day but Not Letting Your Brain Rest
You skip the gym, but then you respond to every email and check every chore off your to-do list. This isn’t true recovery - it’s physical inactivity with mental chaos.
Sleep quality is worse when your brain doesn’t downshift, and you don’t get a true reset. And your cortisol levels will stay elevated more easily if you don’t get some chance during the week to recover physically and mentally.
Try this: Treat your mind like a muscle. Go for a walk without your phone; stare at trees; read mindless fiction. Try stacking your physical and mental recovery by making your recovery day a specific day of the week you know you’re typically less busy.
3. The 3PM “Pick-Me-Up” Coffee
Sure it’s just one cup, but it’s actually not that harmless since caffeine’s half-life averages six hours. A double espresso at 3 p.m. leaves about 50 mg of caffeine circulating at 9PM, which is enough to blunt melatonin and shave minutes off of your deep sleep.
For reference, one study had volunteers take 200 mg of caffeine three hours before bed, and their melatonin onset shifted a full 40 minutes later, and deep-sleep percentage dropped nearly 20 percent!
Try this: If you crave the coffee ritual, swap in some decaf (try our sister brand Big Bad Decaf) to ensure your sleep is not inhibited
4. Lifting Heavy After Dinner
Strength workouts raise core temperature and spike adrenaline. This is great for chasing PRs, but terrible before bedtime. One study found that participants who lifted weights within two hours of bed took 55% longer to fall asleep.
Try this: Schedule high-intensity sessions for the morning or late afternoon and reserve any evening workouts for light weights, mobility or yoga.
5. Protein-Heavy Dinners Without Any Carbs
Gutting carbs at night may help macros, but it backfires on sleep. Specifically because tryptophan (the amino acid that converts to serotonin then melatonin) needs a little insulin nudge from carbohydrates to cross the blood-brain barrier. A small serving of jasmine rice or sweet potato alongside your grilled chicken or salmon helps usher tryptophan where it needs to go. Skipping carbs might mean you risk lower serotonin and a longer trip to dreamland.
Try this: If you’re active or training, add a small carb-based snack 1–2 hours before bed. Think banana with nut butter, oatmeal, or a piece of fruit. It helps shuttle you toward parasympathetic mode (aka being ready to sleep).
6. A Bedroom So Quiet You Hear Your Own Pulse
Sure silence seems ideal for sleep… until the AC clicks or a car door slams. In ultra-quiet rooms even minor sounds jolt you into lighter sleep stages. These disruptions can really add up through the night, making for fragmented sleep and lost deep or REM sleep.
A 2020 analysis found that steady background noise (like white or pink noise) helped people fall asleep faster and reduced night wakings. It masks sudden external sounds that would otherwise wake you up.
Try this: Experiment with white noise, pink noise (with an app like SleepSpace), or a fan. Just avoid inconsistent or disruptive loops (no crashing ocean waves unless they’re really steady).
7. Ignoring Your Breathing at Night
If you wake up tired, sore, or with a dry mouth, your sleep quality might be getting hijacked by your breathing - without you realizing it.
Mouth breathing, snoring, and even mild apnea can dramatically lower sleep efficiency, even in people who sleep 7–8 hours. And most people don’t even know it’s happening.
Try this: If you mouth-breathe at night, try using a nasal strip, mouth tape, or a chin strap. If you have a bad case of sleep apnea - talk to your doctor about a sleep study.
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Tools That Make the Switch Easier
If you like these tips and are looking for some more tools to help you optimize your sleep - here’s what we can offer….
- Lagoon Pillow Quiz - Take the two minute survey to match you with the pillow that supports neutral alignment, reducing micro-awakenings from neck strain
- Big Bad Decaf - The most delicious decaf coffee beans, naturally decaffeinated and expertly roasted. Use code DECAF for 20% off your first order.
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Optimize the Little Things
None of these habits seem dramatic on their own, but together, they can add up. From doing too much on a rest day to a strong afternoon coffee - there’s a bunch of little things that can disrupt your sleep.
Control what you can so you can sleep your best. Start with the areas that make most sense for you, and try and get a little bit better each day (night).
