Everyone wants a sleep hack. The one supplement, gadget, or “secret” that finally delivers a full night’s sleep with little to no lifestyle changes. But here’s the uncomfortable truth: most sleep struggles aren’t caused by a lack of something. More often, they’re the result of habits that quietly work against your body’s natural sleep cycle every single day.
But there’s good news. This means improving your sleep doesn’t always require buying another product or completely overhauling your lifestyle. Sometimes, the biggest improvements come from removing the obstacles that are already standing in the way. Before you add anything to your nighttime routine, try subtracting these five habits first.
1. Stop Scrolling Right Up Until Lights Out
For many of us, checking our phones before bed has become automatic. A few emails turn into an hour of social media scrolling. Before you know it, it’s much later than you planned on going to bed, and your mind is completely wired.
The problem is the blue-enriched light from phones, tablets, and laptops tells your brain it’s still daytime. That signal can delay the natural release of melatonin, the hormone that helps regulate your sleep-wake cycle. When melatonin production is pushed back, falling asleep can become more difficult—even if you’re feeling tired.
There’s also the mental side of screen time. Reading work emails, scrolling through headlines, or engaging with stimulating content keeps your brain active at the exact moment you’re trying to wind it down.
Do this instead: Create a simple “screen sunset”. Put your phone away 30 to 60 minutes before bed, dim the lights, and give your brain permission to shift into nighttime mode. If you use your phone as an alarm clock, consider charging it across the room or outside the bedroom altogether.
2. Stop Pretending Your 3 p.m. Coffee Doesn’t Count
Coffee gets all the attention, but caffeine shows up in more places than you might expect—including tea, soda, energy drinks, chocolate, and even some pre-workout supplements.
What surprises many people is how long caffeine sticks around. While everyone metabolizes it a little differently, caffeine can remain in your system for several hours after you drink it. That afternoon pick-me-up may still be affecting your nervous system well into the evening, making it harder to fall asleep or stay asleep through the night. You may not even notice the connection because you’ve become accustomed to it.
Do this instead: Experiment with setting a caffeine cutoff in the early afternoon. Give it a week or two before deciding whether it makes a difference. Sleep improvements often happen gradually, and consistency is what allows your body to respond.
3. Stop Napping Like It’s a Second Job
Naps aren’t the enemy. In fact, a brief daytime nap can improve alertness, mood, and concentration when used intentionally. The challenge comes when naps become long, late, or unpredictable.
Your body naturally builds “sleep pressure” throughout the day—the biological drive that helps you feel ready for bed at night. A long afternoon nap can reduce that pressure, making bedtime feel less appealing and leaving you lying awake wondering why you’re suddenly wide awake. It’s an easy cycle to fall into: poor sleep leads to long naps, which lead to poorer sleep the next night.
Do this instead: If you need a nap, aim for about 20 to 30 minutes earlier in the day. Think of it as a quick recharge, not a substitute for a full night’s sleep.
4. Stop Treating the Weekend Like a Sleep Reset Button
After a busy week, sleeping in on Saturday feels earned. Unfortunately, your internal clock doesn’t always agree.
Our bodies thrive on consistency. Going to bed and waking up at dramatically different times from one day to the next can confuse your circadian rhythm, making Sunday night feel strangely restless and Monday morning especially difficult.
It’s sometimes called “social jet lag” because your body experiences a similar kind of disruption—even though you never left home. While one late night won’t undo your progress, regularly shifting your schedule by several hours can make it much harder to establish healthy sleep patterns.
Do this instead: Try to keep your wake-up time within about an hour of your usual schedule, even on weekends. If you need extra rest, consider going to bed a little earlier instead of sleeping far later.
5. Stop Reaching for the Supplement Aisle Before You’ve Handled the Basics
This may sound surprising coming from a supplement company, but it’s worth saying anyway. No supplement can consistently outwork habits that undermine sleep every night.
If you’re exposing yourself to bright light before bed, drinking caffeine late in the day, taking lengthy evening naps, and changing your sleep schedule every weekend, adding a capsule to your routine probably won’t address the root cause. That’s not to say supplements don’t have a place.
Once you’ve built a solid sleep routine, nutritional support may help fill genuine gaps or complement healthy habits. But supplements work best as part of a strong foundation—not as a replacement for one.
Do this instead: Focus on the fundamentals first. Create a consistent bedtime routine. Limit evening screen time. Watch your caffeine intake. Keep your schedule steady. Once those habits are in place, you’ll have a much clearer picture of whether additional nutritional support makes sense.
Small Changes Add Up
Better sleep rarely comes from one dramatic change. More often, it’s the result of small decisions repeated day after day. Turning off your phone a little earlier. Choosing water instead of another cup of coffee. Keeping your wake-up time consistent. Letting your body follow the rhythm it was designed to follow. None of these habits are flashy, but together they can have a meaningful impact on how rested you feel.
The best place to start isn’t by asking, “What should I add?”
It’s by asking, “What’s getting in the way?”
That’s the philosophy behind the First5 approach: build your health from the foundation up. Once the basics are in place, every other healthy choice has a better chance to work.
Curious about where your own foundation stands? Take our quiz to discover which foundational areas may deserve your attention first—and build from there.