We’ve all had those days. You know, the ones where you just can’t seem to shake off that constant yawn? Well, it might not be your late-night Netflix binge or that extra cup of coffee you skipped this morning that’s to blame.

In fact, it could be your evening habits that are making you the star of the yawning Olympics at work or school.

Now, I’m not pointing fingers here. But let’s face it, we all have our little routines and rituals before bed. And what if I told you, some of these could be the sneaky culprits behind your daytime sleepiness?

Stay with me here.

I’m going to share with you seven common evening habits that might be making you yawn more than a bored student in a math class. And who knows?

A small tweak to your nighttime routine could turn those yawns into fresh energy for the day ahead.

So, let’s dive in and start turning those yawns around, shall we?

1) Late-night screen time

We’re all guilty of it. Snuggled up in bed, scrolling through social media, or watching just one more episode of that new Netflix series.

But here’s the kicker.

The blue light emitted by our devices tricks our brain into thinking it’s still daytime, disrupting our natural sleep cycle.

Imagine that! Your brain’s there, ready for some well-deserved rest, but your eyes are telling it to stay alert and awake. No wonder you’re yawning all day!

So, consider giving your eyes a break from screens at least an hour before bed. Trust me, your sleep (and your yawns) will thank you for it.

2) Skipping the wind-down routine

I’ll be honest. There was a time when I’d jump straight from working on my laptop to trying to fall asleep.

Sound familiar?

Well, let me tell you, it was a recipe for disaster. My mind would be racing with thoughts and ideas, making it almost impossible to drift off to sleep.

Then, I learnt about the importance of a wind-down routine. This could be anything from reading a book (the old-fashioned kind, not on a screen), listening to calming music, or even some gentle stretching.

Since adopting this habit, I’ve noticed a significant drop in my daytime yawning episodes. It’s like giving your brain the heads up that it’s time to switch off and get ready for sleep.

So if you’re like me and often find yourself jumping straight from work-mode to bed-time, try incorporating a wind-down routine into your evening. You might just find those yawns subsiding.

3) Forgetting to hydrate

Now, this one might catch you off guard. But yes, hydration plays a crucial role in your energy levels and, you guessed it, your yawning.

Here’s the deal.

Dehydration can make you feel pretty lethargic. I mean, your body is about 60% water, so it makes sense that not giving it enough can leave you feeling drained and yawning more than usual.

Remember those days when you’ve been so engrossed in work or a project that you’ve forgotten to drink water? Yeah, those are usually the days when the yawns sneak up on you.

So here’s a simple fix. Keep a water bottle by your bedside and make it a habit to drink a glass before bed and first thing when you wake up. You’ll be amazed at how something as simple as staying hydrated can keep those yawns at bay.

4) Eating late-night snacks

We’ve all been there. It’s late at night, you’re feeling a little peckish, and before you know it, you’re rummaging through the fridge for a snack.

But here’s something you might not know.

Eating right before bed can actually interfere with your sleep. Your body needs to digest the food, which can keep you up and affect the quality of your sleep.

And guess what? Poor sleep equals more yawning during the day.

So next time you’re tempted to grab that late-night snack, consider how it might impact your sleep and your energy levels the next day. Instead, try to have your last meal a few hours before bed to give your body ample time to digest.

Trust me, your sleep (and your daytime yawn count) will thank you.

5) Using your bedroom as a multipurpose space

Let’s talk about your bedroom. It’s not just a place for sleep, right? It’s where you watch TV, work on your laptop, maybe even eat dinner.

But did you know that using your bedroom for activities other than sleep can actually trick your brain into associating it with wakefulness rather than rest?

That’s right!

The more activities you do in your bedroom, the more your brain starts to see it as a place of activity and alertness. This can make it harder to unwind and fall asleep at night.

And we all know where that leads – a day full of yawning!

So try to make your bedroom a sanctuary for sleep. Keep work and other activities separate. Your brain (and your yawn count) will thank you for it.

6) Neglecting self-care

Life can get hectic, right? With all the responsibilities and tasks we juggle daily, it’s easy to put self-care on the back burner.

But here’s the thing.

Neglecting self-care, especially in the evenings, can leave you feeling stressed and overwhelmed. This can wreck havoc on your sleep quality, leading to daytime fatigue and, you guessed it, more yawning.

So why not take some time out for yourself in the evenings? It could be as simple as enjoying a warm bath, meditating for a few minutes, or writing in a gratitude journal.

It’s not about being indulgent or selfish. It’s about taking care of your wellbeing so you can show up as your best self – well-rested and yawn-free – the next day.

7) Ignoring sleep disorders

This is a big one. If you’ve tried everything and you’re still yawning excessively throughout the day, it might be time to consider that a sleep disorder could be at play.

Conditions like sleep apnea, insomnia, or restless leg syndrome can seriously disrupt your sleep, causing you to feel tired and yawn more during the day.

So if you’re struggling with constant yawning despite making changes to your evening habits, don’t hesitate to reach out to a healthcare professional.

They can help identify if a sleep disorder is causing your daytime sleepiness and guide you towards appropriate treatment.

Remember, there’s no shame in seeking help when it comes to your health and wellbeing. After all, we all deserve a good night’s sleep and yawn-free days!

A final thought

If you’ve been nodding along to these evening habits, don’t fret. You’re not alone and it’s not a life sentence of yawning-filled days.

Recognizing these habits is the first step towards better sleep and more energetic days. It’s about understanding that our nighttime routines can have a profound impact on how we feel the next day.

Start by observing your current habits. Spot the late-night screen time, the skipped wind-down routines, the ignored hydration. Once you’re aware of these patterns, you can begin to make small changes.

Don’t expect instant results, though. As with any habit change, it takes time and patience. But remember, each small adjustment you make in the evening can lead to a significant decrease in daytime yawning.

And if you’re still struggling despite changing your routines, don’t be afraid to seek professional help. Your well-being is worth it.

So as you move forward, remember this journey is about balance and self-care. It’s about ensuring that your nights nurture your days, not hinder them.

Here’s to fewer yawns and more vibrant days ahead!