Day-after-day, we find ourselves falling asleep at our desks, and counting down the hours until we get to lay our heads on that sweet satin pillow that awaits us. But then, the next morning, we find ourselves in the same predicament all over again. These five bad habits may be affecting the quality of sleep you are getting each night, so make sure to avoid them and feel more awake than ever.

Waiting Until It’s Too Late To Get Ready For Bed

When someone asks you what time you go to sleep, do you tell them the time you start getting ready for bed or the time your head hits the pillow? Some of the activities like brushing your teeth and washing your face may actually wake you up rather than wind you down. To make sure you’re getting the hours of rest you need, begin getting ready for bed an hour before you want to be asleep.

Catching Up On Sleep During The Day

Let’s face it— we’re not toddlers anymore and don’t need naps to avoid a temper tantrum. At least, we shouldn’t. If you’re tired during the day, laying down for a quick nap will actually make your quality of sleep worse at night. Next time, skip the nap and just get to bed earlier so you can get into a better sleep routine.

Burning Calories Before Bed

Unless you’re stretching or meditating to relax, don’t even think about exercising right before you want to go to sleep. Working out and then thinking you’ll immediately be able to go to bed is just unrealistic. Do what you can to move around your schedule to fit your exercise in during the morning or afternoon.

Staring At Your Phone— Even On Night Mode

We all know this rule but rarely do we follow it. But this time, it’s time to get serious! Even when your phone is on night-mode, the lights from any device mess up your levels of melatonin and tell your body that it’s not supposed to be asleep. Turn the phones off or at least put them out of reach if you want to catch a quality night of rest.

Listening To Music When You Can’t Relax

This may seem like common sense, but you’d be surprised. Listening to music can be soothing, but oftentimes it makes your heart rate increase, decreasing the likelihood that you’ll fall asleep. If you’ve found that listening to classical or slow music helps, just be sure to set a timer for it to turn off so it doesn’t wake you up once you’ve finally gotten to sleep.