If you are always tired, experts say to avoid these 12 things before bed for a better night's rest

Your nights might seem relatively calm, but you’re still waking up feeling exhausted, and it might be because of some bedtime habits you don’t even realize are harmful.

A little fire too late

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Spicy food’s one of those things some people love, and some people hate. But it’s the spiciness that could be keeping you up, whether that’s chili or curry, even pepper flakes. Spicy food can cause heartburn and reflux issues in some people.

That’s not all, though. It can also make you feel too warm, and that’s not what your body wants when it’s trying to cool down for sleep. You don’t have to quit spicy food altogether or anything, it’s just that you should stick to eating it way before you head to bed, around three hours or so.

When bubbles hang around

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It shouldn’t be a surprise that soda can keep you up. It makes your stomach feel like a little balloon, after all, and it’s because the bubbles build up to cause bloating. Lying down doesn’t make any of that feel a lot better.

Soda also contains things like caffeine and lots of sugar, hardly the recipe for a restful night. Sparkling water can be just as bad, too, so you might want to stick to non-carbonated drinks. Or stop drinking bubbly drinks before bed. Your call.

Tiny buzz, long night

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Nicotine’s a weird one. It makes people feel relaxed when they have some, sure, but it’s still a stimulant, and it’ll keep you awake, no matter what form it comes in. Cigarettes, vapes, pouches, nicotine gum, they all make you more restless.

It also makes you sleep more lightly, meaning you’ll keep waking up in the middle of the night for no reason. Going cold turkey is difficult, of course. So if you’re unable to stop entirely, try cutting it off at least four hours before bed.

The shortcut with a catch

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Many people think that alcohol helps them sleep because it makes them feel tired. That’s not quite right. It’ll help you fall asleep, yes, but it affects your sleep quality and prevents you from getting the REM sleep you really need.

You might also wake up feeling hot or thirsty. It’s a good idea to leave a minimum of three hours between drinking alcohol and going to bed. It’s even better to leave more of a gap if you can.

Crunch after dark

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Salty snacks are everywhere, and that’s why they’re so hard to avoid. You really should, though. All those chips and pretzels are going to make you thirsty, so you’ll end up needing more water at night.

That means more trips to the bathroom. It doesn’t matter that you think it’s a small snack because it’s still going to have an effect on your body, and the research backs it up. Is a cracker really worth getting up at 2 AM? Didn’t think so.

A rescue that backfires

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Evening naps are one of the worst sleep-related mistakes that you can make. They essentially burn off any sleepiness you’re feeling, and you’ll end up feeling less tired around bedtime. Your brain will feel refreshed when it really shouldn’t be.

That’s not to say you can’t nap at all because, yes, you can. You should just make sure to only nap during the daytime and to only nap for a short time, around ninety minutes maximum. Feeling tired after mid-afternoon is a sign you need an earlier bedtime, not an evening nap.

Sweat at the wrong hour

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Doing a hard workout can be really good for sleep. But it all depends on timing. Vigorous exercise too close to bedtime will raise your heartbeat and temperature, so you won’t be able to relax.

Four hours before bedtime is the cutoff point here, and anytime after that needs to be rest time. You can still do some exercise, like going for a slow walk or gently stretching, before bed. Just save the high-energy stuff for way earlier.

Lights that wake the room

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Overhead lights aren’t something you probably think about, but really, you might want to. Bright lights tend to trick your brain into thinking that it’s daytime again, and your brain kicks back into work mode.

Try changing your lights to something a little dimmer, whether that’s by turning down the bathroom light or using softer bulbs. You could also try using smart lighting that adjusts automatically. It’ll help your body to realize that, actually, it’s time to wind down.

Bringing the desk under the covers

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There are times when all you want to do is work in bed instead of in your home office. It’s normal. However, that could be the exact reason you’re struggling to sleep because it stops your brain from thinking of your bedroom as somewhere calm.

Your brain’s good at making connections. It starts seeing your bed as the place for work and Slack messages, so it can’t calm down. Keep your work away from your bed as much as you can, even when your home office is on the other side of the room. Your bed’s for sleeping only.

Steam before the sheets

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Don’t get us wrong, having a hot bath before bed can be really good for your sleep. It’s just a matter of timing, really. One to two hours before bed, and the warm water’s going to relax your muscles in a really good way. But five minutes before you head under the sheets?

Bad idea. Your body needs some time to cool down, and going straight from steam to sheets stops your body from getting that chill-out time. Have a warm bath if you want, just make sure it’s a lot earlier.

A tiny tablet with bad timing

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Somehow, a lot of people have become convinced that melatonin is the secret to catching 40 winks, even though that’s not strictly true. It’s not a sedative. No, melatonin helps signal to your body that it’s time to sleep, but it can’t actually force you to fall asleep.

Taking it that way is only going to disappoint you. It could actually make you feel more drowsy during the daytime, so you should really only be taking them on a doctor’s advice.

Saving your life for midnight

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Bedtime is sometimes the only quiet part of the whole day. At least, for some people, because it’s the only time when they’re not working and dealing with family matters. That’s why it’s so easy to start scrolling or watching TV to de-stress.

It’s something researchers call ‘bedtime procrastination,’ and it’s a lot worse for you than you might realize. Your brain gets so preoccupied with finally enjoying itself that it forgets to actually, you know, sleep. Steal 15 minutes of me-time during the day, but keep it away from bedtime.

Sources: Please see here for a complete listing of all sources that were consulted in the preparation of this article.