MomSkoop
Tossing and turning all night can leave you feeling exhausted the next day. Many people struggle with getting quality sleep, but the problem might be what you’re doing right before bed.
Small changes to your evening habits can make a huge difference in how well you rest. Here are 13 things experts recommend avoiding before bedtime to help you wake up feeling refreshed and energized.
1. Having the TV on in Your Bedroom
Falling asleep with the television playing might seem relaxing, but it actually disrupts your rest in multiple ways.
The changing lights and sounds from your TV keep your brain alert instead of letting it wind down naturally.
Even if you think you’ve gotten used to it, studies show that background noise and light can prevent you from reaching the deep sleep stages your body needs to recover.
Your bedroom should be a quiet, dark sanctuary for rest.
Consider moving your TV to another room or at least setting a timer so it turns off after you fall asleep.
Better yet, try replacing TV time with calming music or complete silence for truly restorative sleep.
2. Reading a Thriller
Page-turners can be incredibly entertaining, but they’re terrible bedtime choices.
Thrillers, mysteries, and suspenseful novels get your heart racing and your mind spinning with plot twists and tension.
Your brain releases stress hormones like adrenaline when you’re engaged in exciting or scary content, which is the opposite of what you need before sleep.
Instead of winding down, you’re ramping up your nervous system.
Many people find themselves unable to put down a gripping book, staying up far later than intended.
Save the edge-of-your-seat stories for daytime reading.
Before bed, choose calming content like poetry, light essays, or gentle fiction that won’t leave you anxious or overstimulated.
3. Looking at Screens Before Bed
Scrolling through your phone seems harmless, but screens emit blue light that tricks your brain into thinking it’s still daytime.
This light suppresses melatonin, the hormone that signals your body when it’s time to sleep.
Whether you’re checking emails, browsing social media, or watching videos, screen time before bed delays when you feel sleepy and reduces overall sleep quality.
Experts recommend putting away all electronic devices at least an hour before bedtime.
If you absolutely must use screens, enable night mode settings that filter out blue light, or wear special glasses designed to block it.
Your sleep schedule will thank you for this simple adjustment.
4. Engaging in Social Interaction
Deep conversations or exciting social plans right before bed can energize your mind when it should be slowing down.
Whether you’re chatting with family, video calling friends, or having intense discussions with your partner, social stimulation activates your brain and emotions.
Disagreements or debates are especially problematic because they can leave you feeling stressed or upset.
Even positive social interactions require mental energy and keep your mind engaged.
Try to wrap up meaningful conversations at least an hour before your target bedtime.
Save catch-up calls and serious talks for earlier in the evening when they won’t interfere with your body’s natural transition toward sleep and relaxation.
5. Exercising Too Close to Bedtime
Regular exercise improves sleep quality, but timing matters tremendously.
Working out raises your body temperature, increases your heart rate, and releases energizing hormones like cortisol and adrenaline.
Your body needs time to cool down and return to a restful state after physical activity.
Exercising within three hours of bedtime can leave you feeling wired instead of tired.
Some people are more sensitive to this effect than others, so pay attention to how evening workouts affect your sleep.
Morning or afternoon exercise sessions are ideal for promoting better sleep at night.
If evenings are your only option, stick to gentle activities like stretching or yoga instead of high-intensity workouts.
6. Eating Just Before Bed
Late-night snacking might satisfy hunger, but it forces your digestive system to work overtime when it should be resting.
Eating close to bedtime, especially heavy or spicy foods, can cause discomfort, heartburn, and indigestion that keeps you awake.
Your metabolism slows down naturally at night, so food sits in your stomach longer.
This can lead to disrupted sleep and uncomfortable feelings throughout the night.
Try to finish eating at least two to three hours before you plan to sleep.
If you’re genuinely hungry before bed, choose a light snack like a banana or a small handful of nuts rather than a full meal that will burden your system.
7. Drinking Coffee Too Late in the Day
That afternoon coffee boost comes with consequences later.
Caffeine has a half-life of about five to six hours, meaning half of it is still in your system long after you drink it.
An afternoon cup at 3 PM means caffeine is still affecting you at 9 PM.
Even if you manage to fall asleep, caffeine reduces deep sleep quality and can cause you to wake more frequently during the night.
Some people are especially sensitive to caffeine and need even longer to process it.
To protect your sleep, avoid coffee and other caffeinated beverages after 2 PM.
Switch to herbal tea or water in the afternoon and evening hours instead.
8. Working from Your Bed at Any Time of Day
Your brain creates strong associations between locations and activities.
When you regularly work, study, or handle stressful tasks in bed, your brain stops recognizing it as a place exclusively for sleep and relaxation.
This mental connection makes it harder to switch into sleep mode when bedtime arrives.
You might find yourself lying awake thinking about work problems or feeling anxious instead of peaceful.
Reserve your bed strictly for sleep and intimacy.
Create a separate workspace, even if it’s just a corner of another room.
This boundary helps your brain understand that bed means rest, making it easier to fall asleep when you climb under the covers at night.
9. Not Getting Enough Sunlight
Sunlight exposure during the day is crucial for healthy sleep at night.
Natural light helps regulate your circadian rhythm, your body’s internal clock that controls when you feel awake and sleepy.
Morning sunlight is especially important because it signals to your brain that it’s time to be alert and stops melatonin production.
When you don’t get enough daylight, your body struggles to maintain a proper sleep-wake cycle.
Try to spend at least 15-30 minutes outside during daylight hours, preferably in the morning.
If you work indoors, take breaks near windows or consider using a light therapy lamp to supplement natural light exposure and keep your sleep schedule on track.
10. Drinking Alcohol Before Bed
A nightcap might help you fall asleep faster, but alcohol seriously damages sleep quality.
While it initially acts as a sedative, alcohol disrupts your sleep cycles as your body metabolizes it during the night.
It prevents you from reaching REM sleep, the restorative stage where dreaming occurs and your brain processes memories and emotions.
You’re also more likely to wake up frequently, experience night sweats, and need bathroom trips.
People who drink before bed often wake feeling unrested despite spending adequate time in bed.
If you choose to drink, finish your last alcoholic beverage at least three to four hours before bedtime to minimize sleep disruption.
11. Ruminating Over Your Thoughts
Lying in bed replaying conversations, worrying about tomorrow, or dwelling on problems activates your stress response.
When your mind races with anxious thoughts, your body releases cortisol and adrenaline, making sleep impossible.
This pattern can become a frustrating cycle where worrying about not sleeping keeps you awake even longer.
Your bed should be a worry-free zone.
If racing thoughts are a problem, try keeping a journal by your bed to write down concerns before lying down.
Practice relaxation techniques like deep breathing or progressive muscle relaxation.
Some people find it helpful to schedule a specific worry time earlier in the evening to address concerns before bedtime approaches.
12. Having Inconsistent Sleep and Wake Times
Your body thrives on predictability and routine.
Going to bed and waking up at wildly different times confuses your internal clock and makes quality sleep difficult.
Sleeping in on weekends to catch up might feel good temporarily, but it creates social jet lag that leaves you groggy and out of sync.
Your body doesn’t know when it should naturally feel tired or alert.
Establishing consistent sleep and wake times, even on weekends, helps regulate your circadian rhythm.
After a few weeks of consistency, you’ll likely find yourself naturally feeling sleepy at bedtime and waking up more easily without an alarm, resulting in better overall sleep quality and daytime energy.
13. Not Giving Yourself Enough Wind-Down Time or Setting a Bedtime Routine
Expecting to fall asleep instantly after a busy day is unrealistic.
Your body and mind need a transition period between wakefulness and sleep.
Without a calming bedtime routine, you’re asking your brain to shift gears abruptly from full speed to complete rest.
Creating a consistent wind-down routine signals to your body that sleep is approaching.
This might include dimming lights, taking a warm bath, reading, gentle stretching, or listening to calming music.
Start your routine 30-60 minutes before your target sleep time.
The repetition helps condition your brain to recognize these activities as sleep cues, making it easier to drift off naturally and enjoy uninterrupted, restorative rest throughout the night.