Are You Making These 5 Common Mistakes Before Bed? Here’s How to Sleep Better

Sleep is a non-negotiable for good physical health, mental well-being, and overall productivity. Yet, many people struggle to fall asleep or stay asleep, often unaware that their bedtime habits are contributing to the problem. The truth is, what you do in the hour or so before hitting the bed plays a crucial role in the quality of your sleep. If you're finding yourself restless at night or waking up feeling groggy, you may be making some common bedtime mistakes that can sabotage your sleep. The good news is, these mistakes are easy to fix, and by changing a few habits, you can improve your sleep significantly.
Here are five common mistakes that could be affecting your sleep and how to avoid them for better rest:
We live in a digital age where screens are a constant part of our lives, and it's common to wind down by watching TV, scrolling through your phone, or browsing social media. While this might seem like a relaxing way to end the day, exposure to blue light emitted by phones, tablets, computers, and TVs has a serious impact on your ability to fall asleep.
Blue light inhibits the production of melatonin, the hormone that regulates your sleep-wake cycle. When melatonin levels are low, your body has a harder time recognizing that it’s time to sleep, making it more difficult to fall asleep quickly and stay asleep through the night.
To improve your sleep, try to avoid screens at least 30 to 60 minutes before bed. Instead of reaching for your phone or binge-watching TV shows, consider engaging in a calming activity such as reading a physical book, journaling, or practicing relaxation exercises. If you absolutely need to use your phone or computer, use blue-light filters or apps designed to minimize blue light exposure, and lower the brightness on your screen.
Caffeine is a known stimulant that can keep you awake, and while it's great for boosting your energy during the day, consuming it too late can disrupt your sleep. Caffeine remains in your system for several hours, so drinking it in the afternoon or evening can make it difficult to fall asleep at night. On the other hand, many people rely on alcohol to help them fall asleep, believing it has a sedative effect. While alcohol may help you doze off initially, it disrupts the deeper stages of sleep, leading to fragmented and lower-quality rest.
To ensure better sleep, avoid caffeine at least 6 hours before bedtime. Opt for decaffeinated beverages or herbal teas, such as chamomile or valerian root, which are known for their calming properties. As for alcohol, try to limit your intake in the evening, and if you do choose to drink, do so in moderation and well before bedtime. If you're looking for a way to unwind, herbal teas or a warm, non-caffeinated beverage like warm milk might help you relax.
Exercise is a key factor in promoting good health and better sleep. However, if you exercise too vigorously close to bedtime, you might experience the opposite effect. Intense physical activity increases your heart rate, raises your body temperature, and boosts adrenaline levels, none of which are good for falling asleep. While working out earlier in the day can help regulate your sleep cycle, exercising too close to bedtime can leave you wide awake when you need to wind down.
To ensure exercise doesn’t interfere with your sleep, try to finish any intense workouts at least 3 hours before you plan to go to bed. If you're someone who enjoys working out in the evening, opt for less intense activities like yoga, stretching, or meditation in the hours leading up to bedtime. These activities can help relax your muscles, reduce stress, and promote a peaceful state of mind, making it easier to drift off.
What you eat before bed can have a significant impact on your ability to fall asleep and the quality of your sleep. Eating a large or heavy meal late at night can make your body work harder to digest food while you're trying to rest, leading to discomfort and indigestion. Spicy foods, in particular, can trigger acid reflux or heartburn, which can disrupt your sleep and make it difficult to stay asleep throughout the night. These digestive issues may keep you tossing and turning instead of getting the restful sleep you need.
Aim to have your last meal at least 2-3 hours before you go to bed to allow your body time to digest. If you’re still hungry closer to bedtime, choose a light snack like a small handful of nuts, a piece of fruit, or a yogurt. Avoid heavy, fatty, and spicy foods, as well as sugary snacks, which can spike your blood sugar levels and leave you feeling uncomfortable. Consuming a light, easily digestible snack can help prevent discomfort and promote better sleep.
Our bodies thrive on routine, and maintaining a regular sleep schedule is one of the most effective ways to improve your sleep quality. When you go to bed and wake up at different times each day, you confuse your body’s internal clock (circadian rhythm), which can make it difficult to fall asleep when you want to and wake up feeling rested. Irregular sleep patterns can also contribute to insomnia and poor-quality sleep, leaving you tired and groggy during the day.
Set a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This consistency will help regulate your internal clock and make it easier for you to fall asleep and wake up feeling refreshed. Try to create a relaxing bedtime routine that signals to your body that it’s time to wind down. Dimming the lights, engaging in light stretching, or practicing deep breathing exercises can all signal your body that sleep is near.
A good night’s sleep is within your reach if you avoid these common mistakes and make a few simple adjustments to your bedtime routine. By limiting screen time before bed, avoiding caffeine and alcohol, scheduling workouts earlier in the day, eating lighter meals, and sticking to a consistent sleep schedule, you can significantly improve the quality of your sleep. Start making these changes tonight, and you’ll be on your way to waking up feeling refreshed, energized, and ready to take on the day.
If you’re still struggling to get the sleep you need despite making these changes, it may be worth consulting a healthcare professional to rule out sleep disorders such as insomnia or sleep apnea. But with these simple fixes, you’ll be well on your way to achieving better sleep and waking up rejuvenated every morning.