Millions of people struggle to get a good night’s rest, and sometimes, the culprit is hiding in plain sight. Those things we do right before bed might be sabotaging our sleep without us even knowing it.
I’ve rounded up 12 common pre-bedtime routines that could be keeping you up at night.
Screen Time
Using phones, tablets, or computers before bed can keep you awake. The blue light from screens tricks your brain into thinking it’s daytime. This makes it harder for your body to produce sleep hormones. Try to avoid screens for at least an hour before bed. If you must use them, turn on night mode or wear blue light blocking glasses.
Late-Night Snacking
Eating close to bedtime can disrupt your sleep. Your body has to work to digest food instead of resting. Spicy or fatty foods can cause heartburn when you lie down. Try to eat your last meal at least 2-3 hours before bed. If you’re hungry, have a small, light snack like a banana or some nuts.
Exercising Too Late
Working out is great for your health, but not right before bed. Exercise raises your body temperature and releases energizing hormones. This can make it hard to fall asleep quickly. Try to finish your workouts at least 2-3 hours before bedtime. If you need to move, try gentle stretching or yoga instead.
Drinking Caffeine
Caffeine can stay in your system for hours, keeping you awake. Even afternoon coffee can affect your sleep at night. Some people are more sensitive to caffeine than others. Try to stop drinking caffeinated drinks like coffee, tea, or soda by early afternoon. Switch to decaf or herbal tea in the evening.
Taking Long Naps
Napping too long or too late in the day can mess up your sleep at night. It can make you less tired when it’s time for bed. Short naps (20-30 minutes) earlier in the day are okay, but try to avoid napping after 3 PM. If you’re very tired, take a short “power nap” instead of a long one.
Irregular Sleep Schedule
Going to bed and waking up at different times can confuse your body clock. This makes it harder to fall asleep and wake up naturally. Try to go to bed and wake up at the same time every day, even on weekends. Your body will get used to the routine, and you’ll sleep better.
Stressful Activities
Doing stressful things before bed can keep your mind racing. This includes work, serious talks, or watching scary movies. Your brain needs time to calm down before sleep. Try relaxing activities like reading, listening to soft music, or gentle stretching instead. Save stressful tasks for earlier in the day.
Also read: 15 Reasons Retiring in Florida Isn’t as Cheap as You Think
Alcohol Before Bed
Some people think alcohol helps them sleep, but it actually disrupts sleep. It might make you fall asleep faster, but your sleep quality is worse. You might wake up more often or have vivid dreams. Try to stop drinking alcohol at least 3 hours before bed. Drink water instead to stay hydrated.
Hot Showers or Baths
Very hot showers or baths right before bed can make it harder to sleep. They raise your body temperature, which needs to drop for good sleep. If you like bathing before bed, do it earlier or use warm (not hot) water. This can help you relax without overheating your body.
Cluttered Bedroom
A messy or cluttered bedroom can make your mind feel busy and stressed. This can make it harder to relax and fall asleep. Take a few minutes each day to tidy up your room. Keep your sleep space clean, cool, and calm, as this creates a better environment for restful sleep.
Checking the Clock
Looking at the clock when you can’t sleep can make you anxious. You might start worrying about how little sleep you’re getting. This stress makes it even harder to fall asleep. Turn your clock away from your bed. If you need an alarm, set it and then don’t look at the time again.
Lying Awake in Bed
Staying in bed when you can’t sleep can make your brain associate bed with being awake. This makes it harder to fall asleep in the future. If you can’t sleep after 20 minutes, get up and do something calm in low light. Return to bed when you feel sleepy. This helps your brain link your bed with sleeping, not tossing and turning.
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