Do you lie in bed at night, exhausted but unable to fall asleep because your mind is racing with what happened during the day or what is to come tomorrow? You’re not alone. Millions of people struggle with sleep issues, and often the culprit isn’t insomnia or a medical condition—it’s your evening routine. The truth is, your nightly habits may be silently sabotaging your ability to fall and stay asleep. If you’ve been searching for habits to avoid before bed for better sleep or wondering why your evening routine is ruining your sleep, read on.

Here are seven common nighttime mistakes that ruin sleep—and what to do instead for better quality sleep.

1. Scrolling Through Your Phone Until Bedtime

It might feel harmless to check Instagram or TikTok before bed, but blue light from your screen interferes with melatonin production, the hormone that helps you fall asleep. Even worse, doomscrolling or late-night texting can overstimulate your brain, causing it to affect your sleep quality.

What to Do Instead: Set a digital curfew one hour before bed. Switch to screen-free activities like reading a physical book, knitting or writing in a journal. If you must use your phone, turn on night mode or wear blue light-blocking glasses. This one simple change can transform your sleep hygiene.

2. Drinking Caffeine Too Late in the Day

Caffeine stays in your system far longer than most people think. If you’re sipping on coffee or soda in the late afternoon, you may be setting yourself up for restlessness at night.

What to Do Instead: Avoid caffeine after 2 PM. Caffeine has a half-life of about 5 to 6 hours, meaning it can linger in your body and continue stimulating your nervous system well into the evening. Instead of reaching for an afternoon coffee, try stepping outside for a brisk 10-minute walk, which can naturally increase alertness and circulation. Another great alternative is a short 15- to 20-minute power nap before 3 PM, which can refresh your mind without affecting nighttime sleep. In the evening, steer clear of black tea, energy drinks, or dark chocolate, which also contain caffeine. Opt for soothing, caffeine-free herbal teas such as chamomile, lemon balm, or passionflower. These not only calm your nervous system but can also become a relaxing ritual that signals your body it’s time to wind down.

3. Working or Checking Emails Late at Night

Burning the midnight oil might look productive, but it’s actually one of the bad evening routines that affect sleep quality. Late-night work increases cortisol levels, making it harder for your brain to transition into rest mode. 

What to Do Instead: Set a hard stop for work—ideally at least two hours before bed—to allow your mind and body to shift gears from productivity mode to rest mode. Continuing to answer emails or check Slack may keep your stress hormones elevated, which directly interferes with melatonin production and sleep onset. Use this buffer zone to unwind with a calming ritual: take a warm bath to relax your muscles, practice gentle yoga or stretching to release tension, or write down tomorrow’s to-do list to mentally declutter. You might also try light journaling or gratitude reflection to shift your mindset into a more peaceful state. If a pressing thought pops up, jot it down in a notebook to revisit in the morning—acknowledging it without acting on it helps prevent a racing mind in bed.

4. Eating Heavy Meals Right Before Bed

Late-night snacking isn’t always the problem—it’s what and when you’re eating. Heavy, spicy, or fatty meals can cause discomfort, indigestion, and even acid reflux, all of which can interrupt sleep.

What to Do Instead: Finish your last full meal at least 2-3 hours before bed to give your body time to digest and reduce the risk of indigestion or acid reflux, both of which can interfere with deep sleep. Ideally, dinner should include complex carbohydrates, lean protein, and healthy fats—such as grilled salmon with quinoa and roasted vegetables—which support stable blood sugar levels and help signal the body that it’s time to rest. If you’re hungry closer to bedtime, go for light, sleep-friendly snacks like bananas (rich in magnesium and vitamin B6), almonds (a source of melatonin and magnesium), or Greek yogurt (which contains tryptophan and calcium, both helpful for sleep). These foods naturally support your body’s production of melatonin and serotonin, two key hormones for sleep and relaxation. For those following a structured meal plan, aim to front-load heavier meals earlier in the day and save lighter, nutrient-rich options for the evening to promote optimal sleep.

5. Binge-Watching TV to ‘Unwind’

After a long day, Netflix might seem like the perfect way to relax. But binge-watching keeps your brain alert and delays melatonin release. Plus, cliffhanger episodes can spike adrenaline levels, pulling you away from the calm your body needs.

What to Do Instead: I’ll admit—I’m guilty of this one too. It’s easy to fall into the trap of ‘just one more episode,’ only to look up and realize it’s past midnight. But binge-watching before bed keeps the brain wired and delays melatonin release. Instead, try setting a limit of one or two episodes and then transition into a calming routine. Trade screen time for low-stimulation activities like light stretching, a short meditation session, or a warm shower. You can absolutely still enjoy your favorite shows—just be intentional about when and how much, so your body gets the wind-down time it deserves.

6. Skipping a Wind-Down Routine

One of the most common nighttime mistakes that ruin sleep is treating bedtime like an on/off switch. Without a signal to your body and mind that it’s time to wind down, sleep can be elusive.

What to Do Instead: Create a bedtime routine that cues your body for rest—think of it as a gentle landing instead of an abrupt crash into sleep. About 30 to 60 minutes before bed, begin dimming the lights to mimic the natural sunset and help signal melatonin release. Play soft instrumental music or nature sounds to soothe your nervous system, and consider lighting a lavender-scented candle or using essential oils, both of which are known to promote relaxation. Incorporate calming activities like deep breathing, progressive muscle relaxation, or a short gratitude journaling session. These small cues activate your parasympathetic nervous system (the “rest and digest” mode), helping you shift out of the high-alert state many of us stay in all day. Over time, your body will associate this sequence of behaviors with rest, making it easier to fall asleep and stay asleep.

7. Going to Bed at Inconsistent Times

A chaotic sleep schedule throws your body’s circadian rhythm into confusion. If your bedtime varies wildly between weekdays and weekends, your body doesn’t know when to power down.

What to Do Instead: Try to go to bed and wake up at the same time every day—even on weekends. Use an evening alarm as a gentle reminder to start your wind-down routine. Consistency helps regulate your internal clock and leads to better quality sleep.

Final Thoughts: Small Shifts, Big Results

You don’t need to overhaul your life to sleep better. By making a few conscious changes to your evening routine, you can dramatically improve your sleep quality and feel more energized during the day. Ask yourself tonight: Which of these habits am I guilty of? The first step to better rest is awareness.

If you want to dive deeper into resetting your routine, check out our guided sleep journal at NUGALA.com. It’s designed to help you track and transform your nightly habits.

🔍 Frequently Asked Questions (FAQs)

Q: What’s the worst thing to do before bed for restful sleep?
A: Using screens without blue light protection or checking work emails is among the worst habits. These overstimulate the brain and delay melatonin production, making it harder to fall asleep.

Q: How can I break bad sleep habits?
A: Start small. Replace one disruptive habit with a calming one each week. Consistency and mindfulness are key.

Q: Can a bedtime routine really help me sleep better?
A: Yes. A regular wind-down routine trains your brain and body to recognize that it’s time for sleep, reducing stress and improving sleep onset.

Q: Is it okay to eat something before bed?
A: Yes, as long as it’s light and sleep-friendly. Think bananas, nuts, or a warm cup of milk. Avoid spicy, heavy, or sugary foods late at night.

Q: How long before bed should I stop using my phone?
A: Ideally 60 minutes before sleep. If that’s hard, try using blue light filters or switching to audio-only apps like podcasts.