What Should You Avoid Before Going to Bed?
Avoid caffeine in the afternoon and evening, alcohol close to bed, heavy meals, bright light and screens, and stressful tasks. These can delay or fragment sleep.
Key points
- Substances. Caffeine taken six hours before bed reduced sleep in one trial; alcohol disturbs the second half of the night.
- Light. Evening light-emitting screens can delay the body clock.
- Activity. Finish hard exercise a few hours before bed; wind down instead.
Substances
Caffeine taken six hours before bed reduced sleep in one trial; alcohol disturbs the second half of the night.
Light
Evening light-emitting screens can delay the body clock.
Activity
Finish hard exercise a few hours before bed; wind down instead.
Frequently asked questions
Is a snack OK?
A small snack is usually fine.
What about naps?
Late naps can delay sleep.
Sources
- Drake C, et al. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med 2013;9(11):1195–1200. PubMed
- Ebrahim IO, et al. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res 2013;37(4):539–549. PubMed
- Chang AM, et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS 2015;112(4):1232–1237. PubMed
Links go to PubMed searches for the paper title or to the official guideline or regulator page. Standards and regulations are revised, so check the current edition before relying on them. Mattress and pillow research is limited; treat findings as a starting point.
Keep reading
Sleep Habits and Routines: Evidence-Based Guide
Caffeine, exercise, meals, screens, shift work and travel: what the evidence says about habits that help or hurt sleep.
Read more →Sleep healthHow to Build a Better Bedtime Routine
A simple 30-minute wind-down routine built on light, screens, temperature and relaxation, with the research behind it.
Read more →HabitsDoes Drinking Coffee Late Affect Your Sleep?
What a randomised trial found about caffeine taken 0, 3 or 6 hours before bed, and a practical cut-off.
Read more →BedroomHow Bedroom Light Affects Your Sleep
The science of evening light, melatonin and body clock, with practical advice on lamps, screens and blackout.
Read more →This article is general information, not medical advice. If you have persistent pain or sleep problems, please speak to a doctor.
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