Five Habits That Ruin Your Sleep and How to Break Them
Learn how to identify and overcome everyday sleep disruptors for more restful nights
Many Honolulu residents struggle with sleep despite their best intentions. Even in our island paradise, certain everyday habits can significantly undermine sleep quality without us realizing it.
Let's explore five common sleep-disrupting patterns and practical solutions to help you reclaim restful nights.
1. Late-Night Screen Time
The blue light emitted by phones, tablets, and computers interferes with your body's production of melatonin, the hormone that signals it's time to sleep. This disruption is particularly problematic for military families trying to maintain communication across time zones and for office workers catching up on emails before bed.
What to do instead: Create a digital sunset by turning off screens at least one hour before bedtime. If you must use devices, install blue light filters or wear blue-light-blocking glasses. For our patients who enjoy reading before sleep, we recommend physical books or e-readers with specialized "night" displays rather than bright tablets or phones.
2. Inconsistent Sleep Schedule
Weekend sleep patterns that differ dramatically from weekday routines—commonly called "social jetlag"—confuse your body's internal clock. This habit particularly affects active lifestyle enthusiasts who may stay up late for weekend activities and families juggling varied schedules.
What to do instead: Try to maintain a consistent sleep and wake time, keeping weekend times within one hour of your weekday schedule. This consistency reinforces your body's natural circadian rhythm. Even after enjoying a sunset beach walk or evening event in Honolulu, prioritize returning to your regular sleep schedule.
3. Evening Caffeine and Alcohol Consumption
That afternoon coffee at your favorite Waikiki café or evening drink might be sabotaging your sleep. Caffeine has a half-life of 5-6 hours, while alcohol disrupts REM sleep even after its sedative effects wear off, leaving you less rested despite falling asleep quickly.
What to do instead: Limit caffeine to before noon, and be mindful of hidden sources like chocolate and certain teas. If you enjoy alcoholic beverages, try to finish them at least three hours before bedtime. Many of our senior patients have found that switching to herbal teas in the evening significantly improves their sleep quality.
4. Using Your Bed for Non-Sleep Activities
Working, studying, or watching TV in bed trains your brain to associate your sleep space with wakefulness. This is especially challenging for military personnel in compact living quarters and for corporate workers bringing work home.
What to do instead: Reserve your bed exclusively for sleep and intimacy. Create a dedicated workspace elsewhere in your home, even if space is limited. This helps your brain recognize your bed as a cue for sleep. Many of our patients in smaller Honolulu apartments have found creative ways to separate sleep and work spaces even in studio settings.
5. Ignoring Physical Discomfort
Sleeping on an unsupportive mattress or in poor alignment creates physical tension that disrupts sleep cycles. Many of our patients—particularly active fitness enthusiasts and seniors—experience sleep interruptions due to unaddressed physical discomfort.
What to do instead: Evaluate your sleeping surface and position. Side sleepers benefit from placing a pillow between their knees to maintain spinal alignment, while back sleepers might need support under their knees. Consider whether your mattress needs replacing—most should be updated every 7-10 years. The humid Hawaiian climate can also accelerate mattress deterioration, so local residents may need to replace mattresses more frequently than mainland recommendations suggest.
How Chiropractic Care Supports Better Sleep
At Island Family Chiropractic, we've helped many Honolulu residents improve their sleep by addressing underlying physical issues. Proper spinal alignment can reduce nighttime discomfort, while targeted adjustments may help relieve tension that prevents you from falling or staying asleep.
Many patients report that regular chiropractic care, combined with breaking these sleep-disrupting habits, leads to significantly improved rest quality and overall wellness. This is particularly valuable for our senior patients and those managing chronic conditions.
Better sleep isn't just about feeling more rested—it's foundational to your overall health and well-being. By identifying and addressing these common sleep-disrupting habits, you're taking an important step toward improving both your nights and days.