Getting a good night’s sleep isn’t always as easy as simply going to bed early.
I’ve had nights when I went to bed at a reasonable time but still couldn’t relax. Sometimes I stayed on my phone longer than I intended. Other nights, I drank coffee too late or kept thinking about everything I needed to do the next day.
I eventually realized that what I do before bed can affect how easily I settle down for the night.
I don’t have a perfect bedtime routine, and I don’t think anyone needs one. But I’ve found that avoiding a few habits in the evening can make bedtime feel much more relaxing.
Here are seven habits worth looking at if you’re trying to improve your nighttime routine.
1. Spending Too Much Time on Your Phone Before Bed
This is probably one of the hardest habits for me to avoid.
It’s easy to tell yourself that you’ll check your phone for just a few minutes. Then you watch one video, read another post, answer a message, and suddenly much more time has passed.
Phone and tablet use can also keep your mind active, especially when you’re watching exciting content, reading stressful news, or having conversations that require your attention.
The light from electronic devices can also affect your body’s natural sleep-wake rhythm.
What I Try Instead
I try to put my phone down before I actually get into bed.
Sometimes I read a few pages of a book, listen to quiet music, or simply sit for a few minutes without doing anything.
I’m not always successful, but even reducing my screen time seems to make bedtime feel less rushed.
2. Drinking Caffeine Too Late
Coffee isn’t the only thing that contains caffeine.
Tea, energy drinks, cola, chocolate, and some medications can also contain caffeine.
Caffeine affects people differently. Some people can drink coffee in the afternoon and sleep normally, while others notice that even an afternoon cup makes it harder to fall asleep.
If you’re having trouble sleeping, your afternoon coffee might be worth looking at.
According to the National Heart, Lung, and Blood Institute, caffeine can interfere with sleep, and its effects can last for several hours.
What I Try Instead
If I know I want to sleep well that night, I try to avoid caffeine later in the day.
I don’t think everyone needs to completely give up coffee. For many people, simply paying attention to when they drink it can be helpful.
3. Eating a Large Meal Right Before Bed
Going to bed with a very full stomach isn’t particularly comfortable.
After a large meal, your digestive system is still working. Lying down soon afterward may also make heartburn or acid reflux worse for some people.
This doesn’t mean you have to go to bed hungry.
The idea is simply to avoid making your last meal of the day unnecessarily heavy if you know it makes you uncomfortable at night.
What I Try Instead
I prefer to finish a larger dinner earlier when possible.
If I’m genuinely hungry later, I would rather have a small snack than another large meal.
And if certain foods consistently cause discomfort at night, I pay attention to that pattern instead of assuming that everyone reacts the same way.
4. Using Alcohol to Help You Fall Asleep
Alcohol can make some people feel sleepy, which may make it seem like a drink before bed will help them sleep.
But feeling sleepy isn’t necessarily the same as getting good-quality sleep.
Alcohol can interfere with normal sleep later in the night and may contribute to lighter or disrupted sleep. It can also make snoring and some breathing problems during sleep worse.
What I Try Instead
I wouldn’t use alcohol as a sleep aid.
If I want to relax in the evening, I’d rather take a warm shower, listen to something calming, read, or simply give myself some quiet time.
If you regularly rely on alcohol to fall asleep, it’s worth discussing your sleep with a healthcare professional rather than trying to solve the problem on your own.
5. Doing a Hard Workout Right Before Bed
Exercise is one of the best habits you can have for overall health, and regular physical activity can support good sleep.
But timing can matter for some people.
A very intense workout immediately before bed may leave you feeling energized instead of relaxed. If you’ve ever finished a hard workout and felt wide awake afterward, you probably know what I mean.
That doesn’t mean evening exercise is bad.
Many people exercise at night without any problem.
What I Try Instead
If a late workout makes it difficult for me to wind down, I try to finish it earlier.
Closer to bedtime, I prefer something gentler, such as stretching or a short walk.
The key is to notice how your own body responds rather than assuming that one schedule works for everyone.
6. Checking Work or Stressful Messages in Bed
One habit that can make it difficult to switch off mentally is checking work right before bed.
You may start by answering one email. Then another message arrives. Before you know it, you’re thinking about tomorrow’s meeting, bills, unfinished work, or something someone said earlier in the day.
Your body may be in bed, but your mind is still working.
What I Try Instead
I like to give myself a little transition time between the busy part of the day and bedtime.
If something is on my mind, I can write it down so I don’t have to keep thinking about it.
Sometimes simply writing down tomorrow’s tasks helps me feel that I don’t need to solve everything tonight.
7. Going to Bed at a Completely Different Time Every Night
Our bodies generally do better with a reasonably consistent sleep-wake schedule.
Going to bed at 10 p.m. one night, 1 a.m. the next night, and much later on the weekend can make it harder to establish a predictable routine.
I’ve noticed that when my schedule gets too irregular, getting back into a normal routine can be surprisingly difficult.
What I Try Instead
I try to keep my bedtime and wake-up time fairly consistent.
It doesn’t have to be exactly the same every night. Life doesn’t work that way.
But having a general schedule gives my body a more predictable rhythm.
A Simple 30-Minute Wind-Down Routine
A bedtime routine doesn’t have to be complicated.
You could try something as simple as:
30 minutes before bed
Put your phone aside and lower the lights.
20 minutes before bed
Take a warm shower or wash up and change into comfortable clothes.
15 minutes before bed
Read a few pages of a book or listen to something relaxing.
10 minutes before bed
Think about tomorrow and write down anything you don’t want to forget.
A few minutes before bed
Get comfortable, turn off unnecessary lights, and give yourself some quiet time.
You don’t have to follow this exact routine.
The important thing is finding something that feels realistic enough to repeat.
What If You Still Can’t Sleep?
Changing your nighttime habits can help, but it isn’t a solution to every sleep problem.
If you regularly have difficulty falling asleep, frequently wake during the night, wake up feeling exhausted, or have other ongoing sleep problems, it’s worth talking with a healthcare professional.
There can be many reasons for poor sleep, including stress, medications, medical conditions, sleep disorders, and lifestyle factors.
So don’t blame yourself if changing your bedtime routine doesn’t solve everything.
Sometimes there is more going on than simply using your phone too much at night.
What I’ve Learned About My Nighttime Routine
I don’t follow a perfect bedtime routine every night. Some nights, I stay on my phone longer than I planned, or I have something on my mind that makes it difficult to relax. I’ve learned that this happens sometimes, and I don’t need to feel guilty about it.
What has helped me most is making a small effort to slow down before bed. I try to put my phone away, avoid caffeine later in the day, and give myself some quiet time before turning off the lights. Even a few simple changes can make my evenings feel more relaxed.
I also realized that a bedtime routine doesn’t have to be complicated. When I tried to change too many things at once, it was difficult to keep doing them. Starting with one or two simple habits feels much more realistic for me.
For me, the goal isn’t to have a perfect bedtime routine every night. It’s simply to give my body and mind some time to slow down before sleep.
Frequently Asked Questions About Better Sleep
1. How long before bed should I stop using my phone?
It can be helpful to put your phone and other screens away about 30 to 60 minutes before bedtime. This gives your mind some time to slow down and can make it easier to transition into sleep. If avoiding screens completely is difficult, start by reducing your screen time gradually.
2. Is it bad to drink coffee in the afternoon?
Caffeine can stay in the body for several hours and may affect sleep, especially if you are sensitive to caffeine. If you have trouble falling asleep, consider avoiding coffee and other caffeinated drinks later in the day.
3. Should I avoid eating right before bed?
A large or heavy meal close to bedtime may make some people feel uncomfortable or interfere with sleep. If you are hungry at night, a small, light snack may be easier to tolerate than a large meal.
4. Does exercise before bed make it harder to sleep?
Exercise is generally beneficial for overall health and sleep. However, intense exercise very close to bedtime may make some people feel more alert. If this happens to you, try exercising earlier in the day and use gentle stretching or relaxation activities before bed.
5. What should I do if I can’t fall asleep?
Instead of staying in bed feeling frustrated, try a quiet and relaxing activity for a while, such as reading a book or listening to calm music. Return to bed when you begin to feel sleepy. If sleep problems happen frequently, consider talking with a healthcare professional.
6. What is the best bedtime routine for better sleep?
There is no single bedtime routine that works for everyone. A simple routine might include dimming the lights, putting away electronic devices, avoiding caffeine late in the day, and giving yourself some quiet time before bed. The most useful routine is one you can follow consistently.
7. Do I need to avoid all seven habits every night?
No. You don’t have to change everything at once. Start with one or two habits that may be affecting your sleep and see how you feel. Small changes that you can maintain are often more realistic than trying to create a perfect bedtime routine overnight.
Final Thoughts
Getting better sleep doesn’t always require a complicated bedtime routine. Sometimes, it starts with noticing the small habits that may be making it harder to relax at night.
Try making one small change at a time. You might put your phone away a little earlier, avoid caffeine later in the day, keep your bedroom comfortable and quiet, or give yourself a few peaceful minutes before going to bed.
Everyone’s sleep routine is different, so what works well for one person may not work the same way for another. The goal is to find simple habits that you can realistically maintain.
A better night’s sleep can start with small, consistent changes. You don’t have to change everything tonight—just start with one habit that feels manageable
References
- National Heart, Lung, and Blood Institute (NHLBI). Healthy Sleep Habits.
NHLBI – Healthy Sleep Habits - Centers for Disease Control and Prevention (CDC). About Sleep.
CDC – About Sleep - National Institute on Aging (NIA). Sleep and Older Adults.
NIA – Sleep and Older Adults