Sleep is supposed to be your time to recharge, but what if the way you’re preparing for bed is sabotaging your rest?
You might think you’re doing everything right: brushing your teeth, setting your alarm, scrolling a bit before bed. But some of the smallest nighttime habits can have a big impact on how well you sleep.
Here are 7 surprisingly common bedtime habits that may be ruining your sleep — and what to do instead.
1. Scrolling Through Your Phone Before Bed
Why it’s bad: The blue light emitted by phones, tablets, and computers suppresses melatonin — the hormone that helps regulate sleep.
What to do instead: Try switching to a paperback book or listening to a calming podcast 30–60 minutes before bed. If you must use your phone, activate a blue light filter or use “night mode.”
2. Having Caffeine Too Late in the Day
Why it’s bad: Caffeine can stay in your system for up to 8 hours. That 4 PM coffee could still be affecting you at midnight.
What to do instead: Stick to morning or early afternoon caffeine. Switch to herbal teas like chamomile or peppermint in the evening to wind down.
3. Eating Heavy Meals Right Before Bed
Why it’s bad: A full stomach can cause indigestion, acid reflux, and restlessness. Your body’s working to digest instead of helping you fall asleep.
What to do instead: Finish your last meal 2–3 hours before bedtime. If you’re hungry later, opt for a light snack like a banana or a handful of almonds.
4. Going to Bed at a Different Time Every Night
Why it’s bad: Irregular sleep schedules confuse your circadian rhythm, making it harder to fall and stay asleep.
What to do instead: Try to go to bed and wake up at the same time every day — even on weekends. Your body loves routine.
5. Using Your Bed for Everything (Except Sleep)
Why it’s bad: If you work, eat, or watch TV in bed, your brain no longer associates it with sleep. This can make falling asleep harder.
What to do instead: Keep your bed for sleeping (and maybe reading). Create clear boundaries so your brain knows: bed = rest.
6. Overthinking or Planning the Next Day
Why it’s bad: Mentally running through your to-do list keeps your brain active, not relaxed. You’re training your mind to be “on” instead of winding down.
What to do instead: Keep a notepad by your bed. Do a brain dump before you start your bedtime routine. Writing it down helps clear your head.
7. Sleeping in a Too-Warm Room
Why it’s bad: A hot bedroom can mess with your body’s natural temperature drop needed for sleep. Overheating causes more tossing and turning.
What to do instead: Keep your room cool (60–67°F or 16–19°C). Use breathable bedding and a fan if needed.
🌙 Final Thoughts
Most of us don’t realize our bedtime routine may be working against us. But a few small tweaks can lead to deeper, more restful sleep — the kind where you wake up feeling truly recharged.
Try changing just one or two of these habits this week. Your body (and mind) will thank you.