3 Common Mistakes That Are Ruining Your Sleep – and How to Fix Them Naturally

Have you found yourself lying awake at 2 AM wondering why you can’t fall asleep despite being exhausted? You’re not alone. Poor sleep affects millions of people, and often the culprits are small daily habits we don’t even think about.

Here’s the good news: better sleep doesn’t usually require a complete lifestyle overhaul. Most of the time, it comes down to fixing a few key mistakes that are quietly sabotaging your rest. This article highlights three major sleep mistakes ruining sleep, along with my personal experiences managing each one. 

At My X Wellness, we’ve seen how combining simple habit changes with natural wellness products can transform sleep quality. Let’s examine the three biggest sleep mistakes we see, and the significant, yet straightforward, fixes that actually work. These simple changes can have the same profound effect on you as they have for me.

Mistake #1: Drinking Caffeine Too Late in the Day

We all know coffee wakes us up, but here’s what many people don’t realize: caffeine can stay in your system for up to 8 hours. That 3 PM coffee run? It could still be affecting your brain when you’re trying to wind down at 11 PM. I used to enjoy iced coffees in the afternoon thinking they were a treat, while wreaking havoc on my internal sleep regulators, until I took small steps to eliminate this habit and drastically improve my sleep.

Even if you don’t feel “wired,” late-day caffeine can still mess with your sleep quality. You might fall asleep eventually, but you’ll get less deep sleep and wake up feeling less rested, as I often experienced before changing this myself. Research backs this up: the Sleep Foundation notes that caffeine can stay in your system for 6-8 hours and recommends avoiding it at least 8 hours before bed for better sleep quality (Sleep Foundation). 

The Fix: Set a caffeine cutoff time of 2 PM or earlier. After that, switch to herbal tea, sparkling water, or other caffeine-free drinks. For me, when I do drink coffee, it’s in the early to mid morning. I drink more tea now, starting with green earlier in the day, shifting to white tea with less caffeine as the day progresses. I enjoy red tea in the evenings, which are non-caffeinated, and great hot or iced. This change allows me to indulge in wonderful teas at any time of day, without cutting into my nighttime slumber. I still enjoy morning coffees, but limit the amount and eliminate it after mid morning.

Why Natural Support Helps: Caffeine overstimulates your nervous system and throws your body’s natural balance off track. Natural sleep support options like CBD, CBG, and CBN can help restore that balance, giving your system the calm it needs to transition into rest mode. Our Nighttime Tinctures, featuring CBD, CBG, and CBN, are designed to help support this natural balance.

Mistake #2: Too Much Screen Time Before Bed

We get that after a long day, scrolling through your phone or watching Netflix feels like the perfect way to unwind. But screens emit blue light that tricks your brain into thinking it’s still daytime, suppressing melatonin production and pushing back your natural sleep schedule.

Research shows that even one hour of screen time before bed can delay sleepiness and reduce the quality of your deep sleep. It certainly does for me, especially when I’m actually doing productive “work” in bed. Harvard Health explains that evening blue light suppresses melatonin, shifts circadian rhythm, and makes it harder to fall and stay asleep (Harvard Health). 

The Fix: Power down all devices 30-45 minutes before bedtime. I started leaving my phone and tablet at my desk before bed, which also helps with early morning use and getting me into the office first thing. Use that time before bed for genuinely relaxing activities like reading, gentle stretching, or listening to music. If you absolutely must use a device, try blue light filtering glasses or apps.

Why Natural Support Helps: Your body’s endocannabinoid system (ECS) helps regulate your sleep-wake cycle. Supporting it with relaxing plant-based oils, you’re giving your body extra tools to sync up with its natural rhythms and fall asleep more easily. Our soothing Topicals and Bath Salts are excellent for relaxation and wind-down.

Mistake #3: Bringing Stress to Bed

This might be the biggest sleep killer of all, and for many of us, more difficult to change: going straight from “go mode” to bed without any transition. Whether it’s work stress, endless to-do lists, or that conversation you keep replaying in your head, bringing mental baggage to bed keeps your nervous system on high alert, interrupting deep sleep when you finally get your eyes closed.

When your mind is racing, your body stays in stress mode—cortisol levels remain elevated, and sleep becomes nearly impossible.

The Fix: Create a 30-45 minute wind-down routine that signals to your body it’s time to rest.

• Step away from work at least one hour before bed (no “just one more email”)
• Take a shower and let the water help reset your mind and muscles
• Try journaling, deep breathing, or sipping herbal tea
• Keep intense workouts at least 2-3 hours before bedtime

I started a meditation and mindfulness practice about 15 years ago and utilize several 3-20 minute breathing exercises to reduce racing thoughts and calm my mind before sleep. These exercises are personal and impactful, and anyone can use them. 

Why Natural Support Helps: Supporting your ECS with natural wellness products can make your wind-down routine even more effective. CBD, CBG, and CBN may help quiet racing thoughts and calm your stress response, making it easier to transition from the day’s demands to restful sleep, and clinical research shows promise. A 2022 double-blind placebo-controlled study found that 20 mg of CBN (with or without CBD) reduced nighttime awakenings and overall sleep disturbance without affecting daytime fatigue (PubMed).

Building Better Sleep, One Small Step at a Time

Here’s the truth: you don’t need to overhaul your entire life to sleep better. Small adjustments today can unlock the deep, restorative sleep your body has been craving. Start with one or two changes. For example, cutting afternoon caffeine and adding a simple wind-down routine. As these become habits, you can layer in additional natural sleep support options. These two changes were easy for me to implement and provided immediate results that serve me still.

At My X Wellness, we believe in the power of combining smart daily choices with targeted natural products. Our Nighttime Tinctures are specifically formulated with plant-based oils and clean ingredients to help support your body’s natural sleep processes, removing the guesswork.

Ready to reclaim your nights? Explore our Nighttime Tinctures, featuring CBN, here: Full Spectrum and Broad Spectrum options. Don’t know the difference between Full and Broad Spectrum? Read our blog Discover the 3 Types of CBD and Their Unique Benefits.

Sweet dreams start with small changes. Which small change will you try first? Share what’s helped your sleep in the comments.