The Nighttime Habits That Quietly Ruin Your Sleep

According to the Centers for Disease Control and Prevention, 14.5% of adults have difficulty falling asleep and 17.8% report trouble staying asleep. National Sleep Awareness Month, recognized each March, is an educational campaign to raise awareness of the important role sleep has in overall health.

Karen Z. Kowalski (MPH, OTR, CAPS), a licensed occupational therapist and aging-in-place specialist and the founder of Adapting & Aging in Place (A&AIP: Safe By Design) in partnership with SEK Architects in Basking Ridge, works to help people of all ages with disabilities live safely and independently.

Here, she shares practical advice for better sleep habits.

Why is sleep such a big deal for day-to-day functioning?

Sleep is when the brain and body reset. When people do not sleep well, they often notice it first in everyday life. They have more irritability, slower thinking, poorer balance, and less patience. As an occupational therapist, I focus on how sleep impacts what you need and want to do each day: work and school performance, grocery shopping, driving safety, mood, and even how steady you feel on your feet—really everything that you do within the context of your day.

What are the most common sleep mistakes you see—and the simplest fixes?

The most common issues are inconsistent schedules, too much light or screen time at night, and doing stimulating activities in bed like scrolling, working, or watching intense shows. The simplest fixes are: keep a consistent wake-up time, dim lights, close shades, and stop all screen time 60 to 90 minutes before bed, and make the bed a “sleep-only zone.” Even small changes like charging your phone outside the bedroom can improve sleep quality quickly. There are a lot of neat smart home technology devices that can help such as a sunrise alarm that provides a gentle awakening with low to high cascading lights instead of the blaring sound of an alarm.

What does a good bedtime routine look like for real people with busy lives?

A good routine does not have to be complicated; it has to be repeatable. I recommend a 20 to 30 minute “wind-down” with two to three calming steps, including any of the following: a warm shower, light stretching, reading a paper book, or a relaxation breathing exercise, removing day clothes and putting on pajamas as well as setting out clothes for the next day. The goal is to send your brain the same signals every night: lights lower, pace slower, mind quieter. Consistency matters more than perfection. Remember that by setting yourself up for a good night sleep, this leads to a great next morning.

When should someone stop trying DIY tips and talk to a professional?

If sleep problems happen at least three nights a week for a month, if you are relying on alcohol or frequent sleep aids to get to sleep, or if daytime sleepiness is affecting work, driving, or safety, it is time to get help. Also, red flags such as loud snoring, gasping, or pauses in breathing should be checked for sleep apnea. Good sleep is health care, not a luxury.