Sleep health: Common bedtime habits that undermine rest

Experts explain that several routine evening actions can impair sleep quality. Exposure to the blue light from phones or tablets suppresses melatonin production, signaling the brain that it is still daytime and making it harder to fall asleep. Replacing screen time with reading or other calm activities at least an hour before bed can improve the ability to drift off.

Heavy, fatty or spicy meals delay digestion and keep body temperature elevated, both of which interfere with the natural cooling process that supports sleep. A light dinner at least three hours before bedtime is recommended, with a small snack such as a banana or warm milk if needed. Alcohol may initially induce relaxation, but it disrupts later sleep cycles, leading to frequent awakenings. Likewise, drinking large amounts of fluid close to sleep increases nighttime bathroom trips, fragmenting rest. Finally, high‑intensity exercise in the evening raises heart rate and adrenaline, keeping the body in a state of readiness; moderate activity earlier in the day is preferable.

Adjusting these habits—limiting screens, choosing lighter evening meals, avoiding alcohol and excess liquids, and scheduling vigorous workouts earlier—can help achieve deeper, more restorative sleep.