A significant portion of adults regularly experience difficulties with falling or staying asleep, with about one in three reporting insufficient nightly rest. While some sleep disruptions are beyond personal control, experts highlight several common behaviors that can undermine sleep quality, many of which are manageable through simple lifestyle adjustments.

One frequently cited issue is the use of smartphones during the night. Anita Shelgikar, a neurology professor at the University of Michigan Medical School, noted that many individuals reach for their phones after waking, a habit that signals the brain to stay alert rather than return to sleep. This may trigger the release of stress hormones, further interfering with rest. Kelly Baron, a sleep psychologist at University of Utah Health, emphasized that nighttime phone use rarely yields anything positive and recommended keeping devices physically distant to reduce temptation.

Caffeine consumption is another factor impacting sleep. Indira Gurubhagavatula, a sleep medicine expert at the University of Pennsylvania’s Perelman School of Medicine, explained that caffeine can linger in the bloodstream for up to 10 hours, with variability in how quickly individuals metabolize the stimulant. Even morning coffee, she said, can disrupt brain wave patterns associated with deep sleep for some people. She advised those experiencing tiredness despite morning caffeine intake to gradually reduce consumption and refrain from caffeine for at least two weeks to assess changes in sleep quality.

Limiting fluid intake before bedtime can also help prevent nocturnal awakenings. Alicia Roth, a sleep psychologist at the Cleveland Clinic, pointed out that it is normal to wake once or twice at night and use the restroom, but drinking too close to bedtime may increase these disturbances. The American Urological Association recommends reducing fluid consumption two to four hours prior to sleep, particularly for individuals with conditions such as sleep apnea. Frequent nighttime urination could indicate underlying health issues like an enlarged prostate or diabetes and warrants medical evaluation.

Sharing a bed with pets is common but may negatively affect sleep, according to Pablo Castillo, a neurology professor and sleep medicine fellowship director at Mayo Clinic in Florida. He advised that pets who move frequently, snore, or cause premature awakenings might be better accommodated in separate pet beds within the bedroom to minimize disruptions. Castillo shared that his own dog sleeps separately, contributing to better rest.

Finally, Dr. Shelgikar stressed the importance of recognizing chronic sleep problems as medical issues rather than personal failings. Many patients “write off” poor sleep as unavoidable, yet addressing even one habit, such as reducing evening beverage intake or avoiding late-night meals, can yield substantial improvements. For persistent issues, consulting a sleep specialist or using resources to locate accredited sleep centers is recommended to obtain tailored diagnosis and treatment.

These expert insights highlight that while sleep challenges are widespread, many are attributable to modifiable behaviors. Adjusting habits related to device use, caffeine, fluid intake, pet arrangements, and mindset can significantly improve sleep quality and overall well-being.