Good sleep is fundamental to health, affecting everything from immune function to long-term well-being. Recent research confirms that chronic sleep deficiency – defined as less than seven hours nightly – correlates with reduced life expectancy. While perfect sleep routines are rare, understanding and avoiding common pitfalls can dramatically improve your rest. Here are eight habits sleep doctors recommend cutting out before bed, along with the science behind why they matter.
1. Limit Light Exposure Before Bed
The brain’s melatonin production – crucial for sleep onset – is suppressed by bright light from screens, bulbs, and other sources. Dimming lights signals the body to prepare for rest, while bright illumination mimics daytime conditions. A 2024 study of nearly 50,000 people found that sleeping with the TV on resulted in shorter, more irregular sleep patterns. Alternatives include reading, journaling, or taking a warm shower. Blue-light-blocking glasses have shown limited benefit in improving sleep quality.
2. Avoid Stimulating Content Before Bed
Whether positive or negative, emotionally engaging content keeps the brain alert. Consuming news, entertainment, or even funny videos raises heart rate and activates brain regions associated with arousal, delaying sleep. The goal is to wind down, not further stimulate the mind. If screens are unavoidable, opt for calming content; some doctors suggest nature documentaries as a soothing choice.
3. Don’t Exercise Too Close to Bedtime
Exercise raises body temperature, making it harder to fall asleep. For optimal rest, morning workouts are preferable, giving the body time to cool down. High-intensity exercise is particularly disruptive, activating alertness systems. A gentler approach like yoga can be beneficial, but even that should be finished at least two to four hours before bed. A 2025 study tracking 15,000 active individuals found that late-night, strenuous exercise delayed sleep onset and reduced sleep quality.
4. Cut Off Caffeine Well Before Bed
Caffeine blocks adenosine, a brain chemical promoting sleepiness, and impairs sleep quality even if you don’t feel its effects. Consuming caffeine within eight hours of bedtime can reduce total sleep time by nearly 45 minutes and sleep efficiency by 7%. The masking of sleep need can lead to unknowingly prolonged wakefulness.
5. Manage Stress Before Bedtime
Chronic stress elevates cortisol, disrupting both sleep onset and depth. A vicious cycle develops: poor sleep increases stress, and vice versa. To counter this, try journaling to offload worries or practice slow, deep breathing exercises. If unable to sleep after 20 minutes, leave the bed and engage in a relaxing, low-light activity until drowsiness returns.
6. Avoid Late-Night Meals
Digesting large meals close to bedtime requires energy and raises body temperature, hindering restorative sleep. Eating too late can also contribute to acid reflux. Ideally, finish eating at least two to three hours before bed.
7. Keep Your Bedroom Cool
A cool environment promotes better sleep. Exposure to heat increases nighttime awakenings and reduces deep and REM sleep stages. Maintaining a bedroom temperature between 60-68°F supports melatonin release and deeper, more restorative sleep.
8. Don’t Go to Bed Angry
Holding onto anger keeps the brain in problem-solving mode, releasing adrenaline-like chemicals that promote alertness. This makes falling and staying asleep more difficult. Unresolved conflict actively interferes with sleep processes.
Improving sleep habits doesn’t require overnight change. Start with one or two adjustments and gradually incorporate more as you go. Prioritizing these simple steps can lead to significant improvements in your rest and overall well-being.
