6 Nighttime Habits to Avoid for Better Sleep Quality

Are you waking up sleepy, even after getting what you think should be a full night’s sleep? The quality of your sleep might be getting sabotaged by some sneaky nighttime habits. I get it, sometimes life gets busy, and we pick up little behaviours that seem harmless. But did you know that certain things you do before bed could be messing with your sleep cycles? Let’s look at six habits to avoid if you are serious about improving your sleep quality.

1. Scrolling Through Your Phone Right Before Bed

We have all been there. You crawl into bed, and the next thing you know, you are aimlessly scrolling through Instagram or watching TikTok videos. But here is the thing: blue light from your phone’s screen is disrupting your ability to fall asleep. Blue light suppresses melatonin, a hormone that controls your sleep-wake cycle. This means your brain gets tricked into thinking it is still daytime.

A study published in the Health Sleep Journal found that individuals who used electronic devices right before bed took longer to fall asleep and had poorer sleep quality overall. So, do yourself a favor, and put the phone down at least 30 minutes before bed. Consider getting a pair of blue light-blocking glasses if you can’t avoid screen time in the evenings.

2. Late-Night Snacking

It is tempting to grab a snack when you are winding down, but eating too close to bedtime can lead to digestive issues that interrupt your sleep. Your body should be resting, not working to digest food. And if you are indulging in heavy or spicy foods, you could experience acid reflux, which makes falling and staying asleep much harder.

According to research from the National Library of Medicine, eating large meals or certain foods like chocolate or spicy dishes can cause gastroesophageal reflux at night. Instead, try to eat dinner a few hours before bed and keep your nighttime snacks light—think a banana or some almonds.

For those nights when you do need something before bed, keep it healthy. A simple herbal tea, like chamomile tea from Amazon, can work wonders. Chamomile is known for its calming effects and can promote better sleep.

3. Exercising Too Late in the Day

While regular exercise is great for sleep, doing it too late can be counterproductive. Physical activity raises your heart rate and body temperature, which can make it harder to unwind and fall asleep. You need at least a couple of hours for your body to cool down and enter sleep mode.

According to the Sleep Foundation, those who exercise within two hours of bedtime tend to take longer to fall asleep and experience less deep sleep than those who work out earlier in the day. So, try to schedule your workouts for the morning or early afternoon. If evenings are your only option, stick to calming activities like yoga or stretching.

For home-friendly options, check out these yoga mats on Amazon for some evening stretches that help you relax instead of revving up your body.

4. Drinking Alcohol Before Bed

A nightcap might make you feel drowsy, but alcohol can seriously mess with your REM sleep. REM is a critical stage of sleep for cognitive function and memory. Alcohol might help you fall asleep faster, but once it wears off, your sleep becomes fragmented and shallow.

A study from the National Library of Medicine found that alcohol consumption leads to decreased REM sleep and more awakenings during the night. While it is okay to have a drink here and there, try not to make it a habit before bed. Your sleep will thank you.

If you are craving something to sip on before bed, try switching to a calming herbal tea, like the Valerian root tea, which is often used as a natural sleep aid.

5. Keeping Your Room Too Warm

It might feel cozy to snuggle up in a warm bed, but if your room is too hot, you could have trouble falling and staying asleep. Your body’s core temperature naturally drops when you sleep, and keeping your room cool helps facilitate this process. Thermoregulation plays a significant role in your sleep cycles.

According to Healthline, the ideal room temperature for sleep is between 60 and 67 degrees Fahrenheit. If your room is warmer, it can interfere with your body’s ability to cool down and enter deep sleep. Try lowering the thermostat or using lighter bedding to create a more sleep-friendly environment.

A great product for hot sleepers is the cooling mattress topper, which can help regulate your body temperature throughout the night.

6. Watching TV to Fall Asleep

You might think the background noise of your favourite show helps you drift off, but it can interfere with your ability to reach deep sleep. The light from your TV, combined with the noise, keeps your brain more alert than you realize. Plus, if the show you’re watching is particularly exciting, it can make it even harder to unwind.

A study from Frontiers in Psychology showed that engaging with media content right before bed can increase cognitive arousal, making it more difficult to fall asleep. If you need background noise to sleep, try using a white noise machine instead.

There are many great white noise machines on the market, but a highly recommended one is the Dreamegg White Noise Machine. This machine can help drown out disruptive sounds without affecting your sleep cycle.

Ready for Better Sleep?

Changing your nighttime habits can make a world of difference in your sleep quality. By avoiding these six common pitfalls, you will set yourself up for more restful, rejuvenating sleep. And remember, if you're looking for more tips on getting a good night’s rest, check out our article on how to stop waking up at 2 AM on the Sleep Sanctuary blog. Your sleep is in your hands, make the small changes today, and start waking up feeling refreshed.