If a good night’s sleep seems out of reach, it might be time to rethink your pre-bedtime routine. Often, we focus on adding calming rituals, but avoiding certain habits can be just as crucial. From late-night scrolling to sneaky sources of caffeine, here’s what to keep out of your evening routine for the best sleep possible.
#1: Caffeine late in the day
Caffeine stays in your system longer than you might think, sometimes up to 8 hours. Avoid coffee, tea, energy drinks, and even certain sodas in the afternoon and evening.
#2: Heavy or late meals
Eating large meals close to bedtime can lead to discomfort and indigestion. Try to finish big meals at least 2-3 hours before bed.
#3: Screen time before bed
The blue light from phones, tablets, and computers interferes with melatonin production, the hormone that regulates sleep. Aim to put screens away at least an hour before bed.
#4: Alcohol close to bedtime
While alcohol may make you feel sleepy, it disrupts your sleep cycle and can cause lighter, less restorative sleep. Try to limit alcohol in the evening.
#5: Intense exercise at night
Exercise is great for sleep, but doing it too close to bedtime can elevate your heart rate and energy levels, making it harder to wind down. If you’re a night exerciser, opt for gentle stretching or yoga instead.
#6: Stressful conversations
Discussing heavy topics or checking emails right before bed can increase stress and anxiety, making it harder to relax. Save serious conversations for earlier in the day if possible.
#7: Napping too late in the day
Napping late in the afternoon can interfere with nighttime sleep. If you need to nap, try to keep it under 30 minutes and nap before 3 p.m.
#8: Drinking lots of fluids before bed
Too much liquid before bedtime can lead to frequent trips to the bathroom throughout the night. Hydrate earlier in the day and limit drinks in the hour before bed.
#9: Keeping your bedroom too warm
Cooler room temperatures are generally better for sleep. Avoid turning the heat up too high; instead, try keeping the room around 65°F (18°C) for optimal sleep.
#10: Bright or artificial lighting
Bright lights, especially from overhead bulbs or electronics, can keep your brain alert. Dim the lights in your home as bedtime approaches to signal to your body that it’s time to wind down.
#11: Using your bed for activities other than sleep
When you work, eat, or watch TV in bed, your mind associates the bed with activity rather than rest. Reserve your bed for sleep to strengthen your mental connection.
#12: Relying on sleeping pills or stimulants
Using medication for sleep or energy can affect your natural sleep-wake cycle. Avoid relying on these, and focus instead on building healthy sleep habits. Instead of capsules, opt for a natural sleep spray.
#13: Checking the time frequently
Constantly looking at the clock when you can’t sleep can increase anxiety. Avoid clock-watching, and if you find it tempting, consider turning the clock away from you.
#14: Excessive noise
Background noise like traffic, a loud TV, or noisy neighbors can disrupt your sleep. Consider earplugs, a white noise machine, or soothing music to mask disruptive sounds.
#15: Strong or unpleasant smells
Intense scents or unpleasant odors can make it hard to relax, and they may even keep you awake. A natural sleep spray with calming fragrances like lavender can help promote a peaceful, sleep-friendly environment, gently signaling your body that it’s time to unwind and rest.
