Having troubles falling asleep at night? Most likely, there is something wrong with your sleeping habits. Sleep experts claim that when people have insomnia, it’s mostly because they are doing something wrong, typically unintentionally when they should be preparing for bed.  Before thinking you may have a problem with insomnia, check out these bad sleeping habits that may be wrecking your shuteye. After you are done with checking these bad sleeping habits, take a look at Counting Sheep Better Sleep Guide to learn how to improve your sleep hygiene.

Use Your Smartphone

You shouldn’t use your smartphone close to bedtime bed at all. Don’t scroll through your social media accounts, and don’t check work emails. Smartphones emit blue light stronger and will disturb your sleep much more than watching late night TV. However, it’s best to avoid any light-emitting technology an hour before going to sleep.

Drink Coffee (Even if it’s decaf)

A cup of coffee can have from 80 to 120 milligrams of caffeine drinking it right before bed will definitely disturb your sleep. However, caffeine can stay in your body for up to 12 hours, so drinking caffeinated beverages late in the afternoon may also negatively affect your sleep. When people are sensitive to caffeine, even having a cup of coffee after lunch can be too much for them.

Drink Tea

You may be avoiding coffee and not being careful about another major source of caffeine, and that is tea. Herbal tea, such as peppermint and chamomile are caffeine free, but keep in mind that black, green, or white tea contains this stimulant that will prevent you from sleeping peacefully during the entire night.

Eat Chocolate

Another sneaky source of caffeine is chocolate, especially if you love to eat dark chocolate with high cocoa contents. Chocolate and ice cream shouldn’t be something that will potentially keep you awake, but if you are sensitive to caffeine, you should definitely avoid it before bed.

Skip Your Wind-Down Time

We all have hectic work schedules and experience a lot of stress on a daily basis. Therefore, in order to prepare ourselves for a good night’s rest, it is important to give ourselves some wind-down time. Going from one distracting activity to another and not giving yourself time to sit back and relax will wreck your sleep. Without relaxing, your mind will be racing when you go to bed, and you won’t be able to let your worries go. Experts recommend focusing on relaxing activities 30 minutes before bed. That way you will bring closure to your evening, and peacefully prepare yourself to hit the hay.

Alter Your Routine

Doing the same or similar things every night before going to sleep is a sign of a good sleep hygiene. Even if it’s simple as brushing your teeth, washing your face, and repairing your clothes for the next morning, it sends a powerful signal to your brain that it’s time for bed. Doing the same things in the same order every night is the key to developing a good sleeping routine. On the flip side, suddenly changing something in your pre-sleep routine can disrupt that whole mental process and make it more challenging to meet the Sandman.