You may be doing everything right for a good night’s sleep—fresh sheets, quiet room, comfy mattress—yet still lying awake. The reason? Hidden bedtime habits that sabotage your rest.
Here are the five worst things to do before bed and what to do instead.
1. Scrolling on Your Phone
Blue light from screens delays the release of melatonin, the hormone that tells your body it’s time to sleep. Swap the scroll for a book, a podcast, or a short journaling session.
2. Drinking Caffeine (Yes, Even “Just One” Coffee)
Caffeine lingers in your system for up to 6 hours. That late afternoon pick-me-up can still be buzzing in your brain by bedtime. Switch to herbal tea or water after 3pm.
3. Eating Heavy or Spicy Food
A full stomach makes it harder for your body to wind down. Acid reflux and indigestion can wake you up at night. Keep dinner lighter and earlier, and save spicy curries for lunch.
4. Stressing Over Tomorrow’s To-Do List
Thinking through your tasks in bed only trains your brain to stay alert. Write down tomorrow’s must-dos before you wind down, so you can leave them on paper instead of in your head.
5. Forcing Sleep
Trying hard to “make yourself sleep” usually has the opposite effect. Instead, focus on relaxation. Breathing techniques, meditation, or even listening to calming music can help sleep arrive naturally.
Sleep Is About What You Don’t Do
Great sleep isn’t just about the right mattress and bedtime ritual—it’s also about avoiding the small things that get in the way. Cut these five habits out, and you’ll find it much easier to drift off and wake up refreshed.