Getting a good night’s sleep is important, but sometimes small habits before bed can make it harder than it needs to be. You might not realize that certain actions can interfere with your ability to fall asleep or stay restful throughout the night.
Understanding what to avoid before bedtime can help improve your sleep quality and make it easier to wake up feeling refreshed. Paying attention to these simple changes in your routine can have a noticeable impact on how well you sleep.
Using smartphones or e-readers before bed
Using your smartphone or e-reader right before sleep can make it harder for you to fall asleep. The light from these screens interferes with your body’s natural sleep signals.
Scrolling through social media or texting can also keep your brain active when it should be winding down. This can delay your sleep and reduce its quality.
If you want to read before bed, try a physical book instead. Keeping screens out of your bedroom can help you relax and prepare for restful sleep.
Eating heavy or late-night snacks
You should avoid eating heavy meals or snacks right before bed. Your body needs time to digest, so try to finish eating at least 2-3 hours before you sleep.
Late-night snacks can sometimes cause discomfort or disrupt your sleep, especially if they are high in fat, spice, or calories. If you’re hungry close to bedtime, choose a light and simple snack.
Staying upright after eating helps your digestion and reduces the risk of acid reflux. Listening to your body is key—eat if you’re hungry but aim for foods that won’t upset your stomach or interfere with rest.
Checking work emails or stressing about tasks
You might feel tempted to check work emails before bed, but this habit can keep your mind active when it should be winding down. Constantly reviewing your inbox or stressing about unfinished tasks can increase anxiety and make it harder to fall asleep.
Instead, try setting clear boundaries around when you check emails. Give yourself permission to disconnect so your brain has a chance to relax.
If your to-do list feels overwhelming, jot down tasks for the next day. This simple step can help shift your focus away from stress and prepare you to rest more peacefully.
Watching TV in the bedroom
Watching TV right before bed can make it harder for your brain to wind down. The light from the screen, especially blue light, can disrupt your natural sleep signals.
Having the TV on may also make your sleep less restful by affecting the deep dreaming stages. Noise or intense scenes can disturb your dreams and cause you to wake up more often.
If you do watch TV, try to keep the lights on and avoid violent or stressful content. Better yet, move the TV out of your bedroom if you can to create a calmer sleep space.
