Getting enough sleep is critical for physical and emotional well-being, but so many of us fall short. The Centers for Disease Control and Prevention estimates that a whopping 1 in 3 Americans don’t get enough sleep on a regular basis. (For reference: Adults should be aiming for at least seven hours.)

Of course, many factors go into a person’s ability to get sufficient rest, from work and family schedules to sleep hygiene and here are five common mistakes a lot of people make in the morning that affect their ability to fall asleep — and stay asleep — later on:

Too much caffeine: Obvious? Sure. But drinking too much caffeine in the morning can throw your entire sleep routine off track.

In general, most healthy adults can safely have up to 400 milligrams of caffeine a day. That’s the equivalent of roughly four cups of brewed coffee or two energy drinks, if that’s your thing. Remember, though: Caffeine levels in energy drinks can vary widely, and there are serious concerns about their potential impact on the body.

The effects of caffeine generally kick in within 15 minutes and peak about an hour later.

“Six hours after caffeine is consumed, half of it is still in your body,” according to the Cleveland Clinic. “It can take up to 10 hours to completely clear caffeine from your bloodstream.”

That means you can absolutely have a few cups of coffee in the morning and still be feeling them by dinnertime.

Waking up at totally different times every day: Sleeping in when you can is glorious, yes. But it can also take a toll on your broader sleep patterns. Many sleep experts suggest that people set a standard wake-up time and stick to it to the best of their ability, even on weekends.

An irregular sleep schedule can also increase your risk of what experts call “social jet lag” — basically, the discrepancy between your body’s natural sleep schedule (i.e., circadian rhythm) and your social schedule, which throws off the midpoint of your sleep and has been linked to health issues such as increased inflammation and higher risk of depression.

No exposure to natural light: Sleep is governed by our circadian rhythms (which also influence everything from hormone regulation to body temperature). And the sun’s cycle has a huge impact on those rhythms day to day.

Your body’s circadian clock is most sensitive to light starting about two hours before your usual bedtime and lasting throughout the night up until about one hour before your usual wake time, per the CDC.

“Exposure to light during these times will affect when your body naturally gets sleepy and is ready to fall asleep,” the CDC says.

What all of this means is that exposing yourself to plenty of bright light in the morning can help shift your bedtime earlier; by the evening, you’re more likely to be sleepy and primed for rest.

Not making a to-do list: Creating a to-do list is one of the most powerful ways to stay on track throughout the day. It can also be an effective way to combat anxiety that often creeps up at bedtime and makes it hard to fall asleep.

Not all to-do lists are created equal, though. First and foremost, it’s a good idea to write it down. Also, make sure it’s realistic. Try to focus on three to five things you can actually accomplish, experts say. It’s a plan, not a wish list.

Glued to your phone: Checking your phone immediately after waking means you’re letting someone else dictate what’s on your mind first thing. And that can set the tone for the rest of the day — right up until your bedtime.

At that point, it can be a lot more difficult to return to a calm “intentional” state, Moore said, which can have ripple effects. So do yourself a favor and set the tone for the day by using an alarm clock rather than relying on your phone to wake you up. And try your best to make sure the time when you wake up and the time before you go to bed are phone-free.

Website link is Harrington Insurance Agency

Amy Harrington Bible is a feature writer for KnoxTNToday, writing a weekly column that will offer valuable insights and practical tips to enhance daily life. Amy Harrington Bible is the owner of Harrington Insurance Agency, a company that has been offering independent insurance services in the Knoxville, TN area since 1942. Bible carries the legacy of the family-owned and operated business with the skills and experience to meet any insurance need you may have.