Sleep is a cornerstone of good health, yet millions of people struggle to get the restorative rest they need. While sleep disorders and medical conditions can interfere, the way you spend your evening may be sabotaging your ability to fall asleep and stay asleep. Breaking certain evening habits can help improve your sleep quality, leaving you refreshed and ready to take on the day. Below, we’ll explore six habits to let go of and provide actionable tips, supported by expert advice, to help you sleep better.
1. Using Electronic Devices Before Bed
In our hyper-connected world, many people scroll through their phones or watch TV until the moment their head hits the pillow. However, exposure to blue light from screens can disrupt your natural sleep cycle.
Why This Habit Is Harmful
The blue light emitted by phones, tablets, and computers suppresses the production of melatonin, the hormone responsible for regulating sleep. Dr. Michael Breus, a clinical psychologist and sleep expert known as “The Sleep Doctor,” explains:
“Blue light tricks your brain into thinking it’s still daytime, making it harder for you to feel sleepy when you should.”
How to Break the Habit
- Set a Tech Curfew: Avoid screen time at least 1–2 hours before bed.
- Use Blue-Light Filters: If you must use devices, enable blue-light reduction settings or wear blue-light-blocking glasses.
- Replace Scrolling with Relaxation: Swap your phone for a good book or practice mindfulness meditation to wind down.
2. Consuming Caffeine or Alcohol Late in the Day
A cup of coffee in the afternoon or a glass of wine at dinner might seem harmless, but both can negatively affect your sleep.
Why This Habit Is Harmful
Caffeine is a stimulant that can stay in your system for 6–8 hours, making it difficult to fall asleep. Alcohol, on the other hand, might make you drowsy initially but disrupts your REM sleep later in the night. Dr. Matthew Walker, neuroscientist and author of Why We Sleep, notes:
“Alcohol sedates you, but it fragments your sleep, reducing its quality significantly.”
How to Break the Habit
- Limit Caffeine Intake: Avoid caffeine after 2 PM, especially if you’re sensitive to its effects.
- Cut Back on Alcohol: If you drink, do so in moderation and try to finish your last drink at least 3 hours before bedtime.
- Hydrate with Herbal Teas: Opt for caffeine-free teas like chamomile or peppermint, which can promote relaxation.
3. Eating Heavy or Spicy Meals Late at Night
Eating large, rich, or spicy meals close to bedtime can lead to discomfort and indigestion, disrupting your ability to fall asleep.
Why This Habit Is Harmful
Heavy meals force your digestive system to work overtime when your body should be winding down. This can cause acid reflux, heartburn, or bloating. According to registered dietitian Lisa Moskovitz:
“The later you eat a big meal, the more likely it is to interfere with your body’s ability to transition into sleep mode.”
How to Break the Habit
- Stick to Light Dinners: Aim to have your heaviest meal earlier in the day and choose lighter options for dinner.
- Establish a Dinner Deadline: Try to finish eating at least 2–3 hours before bedtime.
- Avoid Trigger Foods: Steer clear of spicy, fatty, or acidic foods in the evening.
4. Engaging in Stressful or Overstimulating Activities
Stress is a major sleep disruptor. Engaging in arguments, work-related tasks, or even high-energy exercise too close to bedtime can leave your mind racing when you should be unwinding.
Why This Habit Is Harmful
Stress triggers the release of cortisol, a hormone that keeps your body alert. This can delay the onset of sleep and reduce overall sleep quality. Dr. Andrew Huberman, a neuroscientist, explains:
“Your brain needs a gradual transition to a calm state before sleep. Overstimulation works against this process.”
How to Break the Habit
- Create a Relaxation Routine: Spend 30 minutes before bed engaging in calming activities, such as reading, journaling, or deep breathing exercises.
- Practice Mindfulness: Meditation or yoga can help reduce stress and prepare your body for sleep.
- Set Boundaries: Avoid checking work emails or discussing emotionally charged topics late in the evening.
5. Ignoring a Consistent Sleep Schedule
Going to bed and waking up at different times every day can confuse your body’s internal clock, known as the circadian rhythm.
Why This Habit Is Harmful
Irregular sleep patterns can make it harder for your body to know when it’s time to wind down. Dr. Shelby Harris, a behavioral sleep medicine expert, states:
“Your body thrives on consistency. A fluctuating sleep schedule can make you feel perpetually jet-lagged.”
How to Break the Habit
- Set Regular Sleep Times: Aim to go to bed and wake up at the same time every day, even on weekends.
- Wind Down at the Same Time: Establish a consistent pre-bedtime routine to signal your brain that it’s time to sleep.
- Use Light to Your Advantage: Expose yourself to natural sunlight in the morning to regulate your circadian rhythm.
6. Overthinking or Ruminating Before Bed
Lying in bed replaying the day’s events or worrying about tomorrow can make it nearly impossible to fall asleep.
Why This Habit Is Harmful
Overthinking activates your brain’s problem-solving mode, which can keep you awake. Dr. Colleen Carney, a sleep psychologist, explains:
“Trying to solve problems at night creates a loop of mental activity that prevents you from relaxing enough to sleep.”
How to Break the Habit
- Journal Your Thoughts: Write down your worries or a to-do list earlier in the evening to clear your mind.
- Practice Gratitude: Reflect on three things you’re grateful for to shift your focus to positive thoughts.
- Use Relaxation Techniques: Progressive muscle relaxation or guided imagery can help calm a racing mind.
Final Thoughts: Small Changes, Big Results
Improving your sleep quality doesn’t require a complete lifestyle overhaul—small, consistent changes can have a big impact. By letting go of these six habits, you’re creating an environment where restful sleep can thrive.
A Quote to Inspire
As Arianna Huffington, author of The Sleep Revolution, says:
“Sleep is not a luxury. It is a necessity. When we prioritize sleep, we unlock the full potential of our health, happiness, and productivity.”
Start Your Journey to Better Sleep Tonight
Take stock of your current evening habits and identify one or two you can start changing today. With patience and persistence, you’ll soon notice the profound benefits of better sleep.
