Waking up tired even after sleeping all night? That’s a sign something is off. Sleep is supposed to recharge you, but certain habits before bedtime can ruin the quality of your rest.

Here are five common mistakes confirmed by experts that could be messing with your sleep and how to fix them:

1. Scrolling on your phone before bed

You tell yourself it’s just 10 minutes on WhatsApp, Instagram or TikTok. Next thing, it’s 12:30 am and you’re still awake. The blue light from your phone blocks melatonin, the hormone that helps you sleep. Try dropping your phone 30 minutes before bed and dim the lights instead.

2. Eating heavy meals late at night

That 10:30pm eba and egusi is stressing your body. Eating late forces your stomach to work when it should be resting. Aim to eat dinner 2–3 hours before bed. If you must eat late, stick to something light like fruit or yogurt.

3. Drinking alcohol to relax

Yes, alcohol can make you feel sleepy, but it disrupts deep sleep and leaves you groggy in the morning. Swap that late-night beer or wine for chamomile tea, warm milk or a soothing drink that helps your body truly relax.

4. Having no regular sleep schedule

Sleeping at 10pm today and 1am tomorrow confuses your body clock. Your body loves routine. Try to go to bed and wake up at the same time every day, even on weekends.

5. Taking caffeine too late in the day

That Coke at 7pm or late-night coffee is a sleep killer. Caffeine blocks your sleep signals and can cut off hours from your rest. Stop all caffeine by 3–4pm and switch to water or herbal teas.

Good sleep is not just about falling asleep fast, it’s about falling asleep early and staying asleep. Read a physical book, listen to calm music or do light stretches instead of scrolling. Small changes in your night routine can help you wake up refreshed and ready for the day.