By Arthur Evans 
Getting enough quality sleep is one of the most important things you can do for your health. Yet many people struggle with falling asleep or staying asleep through the night. According to the Centers for Disease Control and Prevention (CDC), about one in three American adults don’t get enough sleep on a regular basis.
What you do in the hour before bed can either help your body prepare for deep rest—or sabotage it completely. If you often wake up feeling groggy or unrested, it might be time to look at your bedtime habits.
Here are five things you should avoid before going to sleep, backed by science and sleep experts, that could be keeping you from getting the rest you need.
1. Using Screens Right Before Bed
Scrolling through your phone or watching TV in bed may seem relaxing, but the blue light from screens sends the wrong message to your brain. It mimics daylight and blocks the production of melatonin, the hormone that tells your body it’s time to sleep.
A 2017 Harvard study found that exposure to blue light two hours before bed suppressed melatonin levels by about 23%. This makes it harder to fall asleep—and harder to reach deep, restorative sleep.
What to do instead: Try reading a physical book, journaling, or doing light stretches. If you must use a device, use “night mode” and keep the screen dim.
2. Eating Heavy or Spicy Meals Late at Night
Late-night snacking, especially heavy or spicy food, can interfere with your body’s ability to wind down. Large meals take time to digest and can lead to acid reflux, bloating, or general discomfort—all of which disrupt sleep.
The National Sleep Foundation recommends finishing your last meal at least 2–3 hours before bedtime. This gives your digestive system time to settle so your body can focus on rest.
Better option: If you’re hungry close to bedtime, choose a light snack like a banana, a few almonds, or plain yogurt—foods that promote relaxation without burdening your stomach.
3. Drinking Caffeine or Alcohol Before Bed
Most people know caffeine is a stimulant. But what they may not realize is that caffeine can linger in your system for 6–8 hours, depending on your sensitivity. So that 4 p.m. coffee could still be keeping you wired at 10 p.m.
Alcohol is another tricky one. It may make you feel drowsy at first, but it interferes with your REM sleep cycle, leading to lighter, broken sleep and early waking.
Better choice: Avoid caffeine after 2 p.m. and limit alcohol, especially in the hours leading up to bed. Try herbal teas like chamomile or lemon balm instead—they’re naturally calming and promote better sleep.
4. Exercising Too Close to Bedtime
Exercise is excellent for sleep—but not if you’re doing intense workouts too close to bedtime. High-intensity exercise raises your core body temperature, spikes adrenaline, and increases heart rate—signals that tell your body it’s time to be alert.
The Sleep Foundation recommends finishing vigorous workouts at least 2–3 hours before bed. Light stretching or yoga, on the other hand, can actually help relax your muscles and calm your mind.
Tip: If nighttime is your only time to exercise, keep it light and soothing: a 15-minute walk, a slow yoga session, or deep breathing exercises.
5. Bringing Work (or Worry) to Bed
If your brain is still in “work mode,” falling asleep will be a challenge. Checking emails, reviewing to-do lists, or stressing over the next day’s tasks keeps your mind active and full of cortisol, the stress hormone.
Psychologists refer to this as “pre-sleep cognitive arousal,” and studies have shown it’s a key contributor to insomnia. Sleep is not just about physical rest—it also requires a calm, quiet mind.
What helps: Create a wind-down routine. Set a “cutoff time” for work—ideally at least one hour before bed. Try a brain dump: write down your worries or to-dos so your mind can let go. Practicing gratitude journaling or meditation can also ease mental tension.
Final Thoughts: Create a Sleep-Friendly Routine
Good sleep doesn’t start when you close your eyes—it starts with the habits you build leading up to bedtime. If you consistently struggle with falling asleep or waking up tired, take a look at these five common mistakes.
A few small changes—like dimming lights earlier, cutting off screen time, and building a relaxing pre-bed routine—can make a big difference over time.
Sleep is not a luxury. It’s a biological necessity. Give your body and brain what they need to fully recharge—because better sleep leads to a better life.