The 5 PM Trap: How Evening Habits Can Make or Break Your Sleep

As the clock hits 5 PM and work winds down, most of us look forward to relaxing, but what happens in those few hours before bed can seriously impact your ability to fall asleep and stay asleep.

At Napture, we believe better sleep starts naturally, and it starts early, often with what you do (or don’t do) after dinner. If you’re struggling to get quality rest, your evening habits could be to blame. Here's how to avoid the “5 PM trap” and build an evening routine that supports deep, restorative sleep.

1. Limit Screen Time After Sunset

Blue light from screens (phones, TVs, laptops) disrupts melatonin production, the hormone responsible for regulating your sleep cycle. Try switching off devices at least an hour before bed — or use blue light blocking glasses, like the ones we offer at Napture, to filter out harmful light while you wind down.

2. Watch the Caffeine and Alcohol

It’s tempting to reach for a late-afternoon coffee or an evening glass of wine, (especially during summer) but both can interfere with your sleep. Caffeine stays in your system for hours, and alcohol disrupts your sleep architecture, making it harder to reach deep, restorative sleep.

3. Create a Calm Sleep Environment

Your bedroom should be a space that tells your brain, "It’s time to rest." Think low lighting, cool temperature, and minimal noise. Napture’s eye masks range block out light gently and comfortably, while our ear plugs can reduce noise distractions, perfect for city dwellers or light sleepers.

4. Set a Wind-Down Ritual

One of the best things you can do for your sleep is to create a soothing bedtime routine. Take a warm shower, read a book (our favourite!), stretch gently, or journal for a few minutes. Repeating calming habits tells your nervous system it’s safe to switch off.

For an extra layer of comfort, try our weighted blankets (coming soon!) — designed to reduce anxiety and help you fall asleep faster.

5. Don’t Leave It Too Late

Many people unknowingly delay sleep by starting chores, watching stimulating shows, or even working late at night. Instead, give yourself a clear wind-down cut-off time, ideally around 9 PM — to help your body transition naturally into rest mode.

Sleep Better with Napture

At Napture, we understand the science of sleep, and we design our products to work with your body, not against it. Whether it's our magnetic anti-snore nose strips, silk or cotton eye masks, or blue light filter glasses, each product supports your natural sleep rhythm so you can wake up feeling truly rested.

Stop falling into the 5 PM trap. Instead, build an evening routine that helps you unwind, naturally.

Explore our sleep range at www.napture.net
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