A survey commissioned by sleep technology firm Simba found that almost one in five people (18%) struggle to fall asleep at least three times a week. The poll of 1,000 people also found that 64% had at least one habit linked to poor sleep, such as drinking most fluids later in the day, consuming foods rich in B12 in the evening, or adopting a new fitness regime.
Lisa Artis, deputy chief executive of The Sleep Charity, warned that some habits perceived as healthy can have unforeseen consequences. She said: “Sleep is often assumed to be the reward for healthy living. But sleep doesn’t automatically fall into place just because you’re eating well or exercising more. Some ‘healthy’ habits — especially when they’re done at the wrong time — can inadvertently disrupt your body’s natural sleep rhythms.”
Evening Workouts
Exercise can help you fall asleep more quickly and improve sleep quality, but timing is key. Vigorous activity late in the day can leave the body feeling energised rather than relaxed. Lisa said: “High-intensity workouts push your heart rate into extreme training zones, which is great in small doses. But too much — or too late in the day — can leave your body stuck in a heightened state of alertness. This is why it is possible to feel physically exhausted after a late HIIT class, but mentally wired. Your body is tired, but your nervous system hasn’t switched off.” Completing intense workouts earlier in the day and limiting evening activity to walking or stretching could help the body wind down better, Lisa said.
Supplements
Vitamin B12 is essential for nerve function, blood cell production, metabolism, and brain health. Simba’s research suggests around one in eight people take supplements to help them get the recommended 2.4 micrograms per day. However, Lisa warned that high-dose B12 supplements, particularly methylcobalamin, may disrupt sleep by acting as a stimulant, potentially causing insomnia, earlier awakening, and shortened sleep duration in some individuals. Calcium supplements may also interfere with absorption of magnesium, a mineral linked to muscle relaxation and quality sleep. Lisa added that there is no hard scientific rule saying you can’t take B12 in the evening, but she recommends taking supplements in the morning or early afternoon and checking with a healthcare professional if unsure about timing or dosage.
Drinking Matcha
Matcha has exploded in popularity in recent years and is often seen as a “clean” energy boost. Lisa said: “Because matcha feels gentler than coffee, we don’t always register it as caffeine. People often assume that because a drink feels light or ‘clean’, it’s automatically sleep-friendly. But caffeine is caffeine and even small amounts in the afternoon or evening can make it harder to switch off at night.” Research by Simba found that around 7% of Britons drink matcha in the afternoon and one in 20 admit to consuming it before bed. Lisa recommended drinking matcha in the morning or early afternoon and switching to caffeine-free alternatives such as chamomile or rooibos tea later in the day.
Your Sleep Environment
Light, heat, pressure points and lack of airflow can all keep your nervous system from fully relaxing. Even if you manage to nod off, a suboptimal sleep environment may mean you are not getting the deep, uninterrupted sleep your brain needs to reset. Lisa said: “You can do all the right things during the day, but if your mattress doesn’t help your body settle, align and regulate temperature, your overall sleep quality still suffers.” She recommended keeping bedrooms cool (16-18°C), dark and quiet, and prioritising bedding and a mattress that support temperature regulation and spinal alignment.
Drinking Water
Hydration is essential but again, timing is crucial. Simba’s research shows more than one in five people drink most of their water in the afternoon and evening, with 12% consuming more than a litre of fluids after 6pm. Late intake can trigger repeated nighttime bathroom trips, disrupting both deep and REM sleep — the stages crucial for memory, mood and recovery, Lisa warned. She recommended front-loading hydration earlier in the day and reducing fluid intake around 60-90 minutes before bed. Lisa added: “Every awakening fragments sleep. Even if you fall back asleep quickly, the quality of your rest is reduced.”
