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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.
I’ve spent the past several months talking with people in my network about sleep — what’s working, what isn’t, and what most people are still missing. What follows are the three biggest patterns I’ve found, along with fixes that have worked for me personally and for many of the people I’ve spoken with.
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 harmless treat — until I connected them to the restless, shallow sleep I kept experiencing. Even if you don’t feel wired, late-day caffeine can quietly reduce your deep sleep without you realizing it.
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 6–8 hours before bed for better sleep quality.
The Fix: Set a caffeine cutoff of 2 PM or earlier. After that, switch to herbal tea, sparkling water, or other caffeine-free options. I shifted to green tea in the morning, white tea mid-day, and caffeine-free red tea in the evenings — hot or iced, depending on the season. I still enjoy morning coffee, but limit the amount and stop before mid-morning.
Why natural support helps: Caffeine overstimulates your nervous system and disrupts your body’s natural balance. Natural sleep support options — including CBD, CBG, and CBN — may help restore that balance, supporting the calm your system needs to transition into rest. I’ve personally found a full-spectrum nighttime tincture to be a useful part of the wind-down, particularly on higher-stress days. Try the one I use here.
Mistake #2: Too Much Screen Time Before Bed
After a long day, scrolling through your phone or watching something on a screen 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 deep sleep. Harvard Health explains that evening blue light suppresses melatonin, shifts your circadian rhythm, and makes it harder to both fall and stay asleep.
This one hit close to home for me. Working late on a screen — even “productive” work — was consistently one of the things that fragmented my sleep the most.
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 has the bonus of keeping mornings more intentional. Use that time for genuinely relaxing activities — reading, gentle stretching, or listening to music. If you absolutely must use a device, try blue light filtering glasses or screen apps.
Why natural support helps: Your body’s endocannabinoid system (ECS) helps regulate your sleep-wake cycle. Supporting it with plant-based cannabinoids gives your body additional tools to sync with its natural rhythms — making it easier to fall asleep once the screens are off.
Mistake #3: Bringing Stress to Bed
This is the biggest sleep killer of all — and for many of us, the hardest to change: going straight from “go mode” to bed without any real transition.
Whether it’s work stress, an endless to-do list, or a conversation you keep replaying in your head, bringing mental baggage to bed keeps your nervous system on high alert. When your mind is racing, your body stays in stress mode — cortisol levels remain elevated, and genuinely restorative sleep becomes nearly impossible.
In talking with dozens of people about their sleep over the past several months, this pattern comes up more than any other.
The Fix: Build 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
- Take a shower and let the water 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 use several 3–20 minute breathing exercises to reduce racing thoughts before sleep. These aren’t complicated — anyone can use them — but they’re genuinely impactful.
Why natural support helps: CBD, CBG, and CBN may help quiet racing thoughts and calm the stress response, making it easier to transition from the day’s demands to restful sleep. A 2022 double-blind placebo-controlled study found that 20mg of CBN (with or without CBD) reduced nighttime awakenings and overall sleep disturbance without affecting daytime fatigue.
For anyone dealing with stress-driven sleep issues specifically, a full-spectrum nighttime formula that includes CBN is worth exploring. If you want to try what I personally use, start here.
Building Better Sleep, One Small Step at a Time
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 — cutting afternoon caffeine and adding a simple wind-down routine are the easiest entry points in my experience. As these become habits, you can layer in additional natural support options.
I’ve been informally surveying my network about sleep for the past several months — what’s working, what isn’t, and where people keep getting stuck. The three patterns above are what I keep hearing. If any of them resonate with you, I’d love to hear your experience in the comments.
And if you’re curious about natural sleep support options, the product I personally use and recommend is the MyXW Nighttime Tincture — full-spectrum, with CBD, CBG, and CBN, third-party tested.
About the Author
Jeff Pearson holds a Bachelor of Science in Psychology and a Master of Science in Communication, with academic and professional experience focused on education, research communication, and applied communication strategy.
Jeff has worked in Oregon’s legal medical cannabis industry for over 15 years and has been involved in the state’s regulated adult-use cannabis market since its launch in 2016. He specializes in translating complex scientific and regulatory topics into clear, practical explanations that support informed wellness decisions.
This article reflects Jeff’s personal research, experience, and ongoing conversations with his network about sleep wellness. It is intended for educational purposes only and does not constitute medical advice.
For more on sleep wellness, visit the My X Wellness Blog.