Your bedtime routine. Discover the hidden habits that might be sabotaging your rest — and how to fix them for deeper, more restorative sleep.

Why Your Evening Routine Matters

The hours before bedtime set the stage for your night’s rest. But many common habits — even ones that feel relaxing — can quietly interfere with your body’s ability to wind down. If you’re struggling to fall asleep or stay asleep, your evening routine might be to blame.

1. Screen Time (Even with the Brightness Turned Down)

Phones, tablets, and TVs emit blue light, which suppresses melatonin — the hormone that signals your body it’s time to sleep. Even scrolling “just for a few minutes” can keep your brain alert far longer than you realize.

Fix: Set a screen curfew 30–60 minutes before bed. If that’s not realistic, use blue light filters or glasses to minimize the impact.

2. That Glass of Wine Before Bed

Alcohol may make you feel drowsy, but it disrupts your sleep architecture. You’ll spend less time in deep sleep and are more likely to wake in the middle of the night.

Fix: If you enjoy wine, finish your drink at least 3 hours before bedtime to allow your body time to metabolize it.

3. Late-Night Snacking

Sugary or carb-heavy snacks can spike blood sugar, leading to restless energy. Later, when blood sugar drops, you may wake up with racing thoughts or night sweats.

Fix: If you need a snack, choose something that balances protein and healthy fat — like apple slices with nut butter or yogurt with berries.

4. Intense Workouts Too Close to Bedtime

Exercise is great for sleep overall, but vigorous workouts late at night can raise cortisol and body temperature, making it harder to wind down.

Fix: Aim to finish workouts at least 2–3 hours before bed. Gentle stretching or yoga, though, can actually promote relaxation.

5. Multitasking While “Relaxing”

Answering emails, folding laundry, or mentally running through tomorrow’s to-do list in the evening keeps your mind in “go mode.”

Fix: Create a true wind-down ritual — reading, journaling, or a warm bath — to send a clear signal to your brain that the day is done.

6. The Wrong Kind of Light in Your Bedroom

Bright overhead lighting in the evening tells your body it’s still daytime. This delays melatonin release and pushes back your sleepiness.

Fix: Dim lights in the last hour before bed, and use warm, soft lighting (like lamps or candles) instead of bright ceiling lights.

Final Thoughts

Your bedtime routine is powerful — it can either support restful sleep or sabotage it. By making a few small tweaks, you’ll create the right conditions for your body to naturally relax, drift off, and stay asleep.