Did you know your bedtime habits might be doing more harm than good? Research shows that certain nighttime routines can negatively impact your sleep—and in turn, your overall health. The good news? With a few simple tweaks to your evening habits, you can start sleeping better and feeling better.
Here are five common sleep-sabotaging habits and how to avoid them.
Late-night meals can be a recipe for poor sleep. When you eat right before bed, your body is still trying to digest that food while you’re trying to rest. This can lead to indigestion, acid reflux, or simply feeling too full to relax—none of which help you drift off easily.
Fix it: Try to finish your last meal at least 2 to 3 hours before bedtime. If you need a light snack later in the evening, go for sleep-friendly options like almonds, bananas, or a small bowl of cherries instead of sugary treats or heavy meals.
Caffeine may help you power through the afternoon, but it can also linger in your system and keep your brain alert long after you want to sleep. Some studies show that caffeine can impact your sleep up to 8 hours after consumption.
Fix it: Cut off your coffee (and energy drinks, soda, or strong tea) at least 5 to 6 hours before bed. Switch to caffeine-free herbal teas or water in the evening instead.
Screens emit blue light, which tricks your brain into thinking it’s still daytime. This delays melatonin production (your sleep hormone), making it harder to fall asleep—even if you feel physically tired.
Fix it: Power down electronics 2 to 3 hours before bed. Replace screen time with calming activities like reading a physical book, journaling, or stretching. If you can’t ditch your phone completely, try putting it on “Do Not Disturb” mode or keeping it across the room to limit temptation.
While exercise is great for your health and can promote better sleep overall, doing an intense workout right before bed can actually make it harder to fall asleep. Physical activity temporarily raises your core temperature and boosts adrenaline—two things that keep your body alert.
Fix it: Aim to finish your workouts at least 1 to 2 hours before bedtime. Morning or afternoon workouts are ideal, but if evenings are your only option, stick to gentler movements like yoga or walking.
Your body craves rhythm. If your bedtime and wake-up time are all over the place, your internal clock (a.k.a. circadian rhythm) can get thrown off, leaving you feeling groggy during the day and wide awake at night.
Fix it: Try to go to bed and wake up at the same time every day, even on weekends. This consistency will help regulate your sleep-wake cycle and make it easier to fall asleep and stay asleep over time.
Breaking bad sleep habits might not be easy, but the benefits—better rest, improved mood, stronger immunity, and more energy—are absolutely worth the effort. If you’re still struggling with sleep despite making these changes, consider consulting a healthcare professional to explore any underlying causes.
Got a bad sleep habit you’re trying to shake? Drop it in the comments—we’d love to hear from you and help you get closer to your best sleep yet. 😴