You lean on coffee to make it through the afternoon
You may perk up immediately after a cup of coffee, but even after the effect wears off a few hours later, the caffeine actually sticks around your body for quite a while. A 2013 study showed that caffeine has a disruptive effect on sleep even six hours before bed. According to the study, the 5pm cup you're filling to get you through the end of the workday may be causing you to sleep less, and worse.
Your phone has a spot in bed
You know when you hear your alarm in the morning and have to rummage through your blankets to find your phone? The National Sleep Foundation's 2011 “Sleep in America Poll: Communications and Technology in the Bedroom” reported that about 40% of Americans use their phone at bedtime, while 60% use laptops within an hour before bed.
While catching up on your social life seems like a perfectly relaxing end to the day, the light emitted from your device has been shown to reduce the levels of the hormone melatonin, which regulates your circadian rhythms. When you get into bed with your phone or computer, you're throwing your internal day-night clock for a loop, making it more difficult to sleep well.