Top 5 Activities to Avoid Before Bedtime to Get Restful Sleep and Prevent Insomnia
- The Resilience Center - Contributor
- Aug 12
- 4 min read
Sleep is more than just a nightly habit—it's the cornerstone of our physical, emotional, and mental health. Yet, in our fast-paced, hyper-connected world, insomnia and restless nights are becoming more common. While many focus on what to do before bed to sleep better, it’s equally important to know what to avoid. Certain habits—though seemingly harmless—can sabotage our sleep cycle, leaving us groggy, irritable, and unwell.
Let’s take a look at the top five activities to avoid before bedtime, and how cultivating a positive mental state can be one of the most powerful tools in your sleep toolkit.
1. Using Screens and Electronic Devices
We’ve all done it: checking emails one last time, scrolling TikTok or Instagram, or binge-watching a new series in bed. While screens may feel like a way to relax, they’re one of the biggest sleep disruptors.
Why it's harmful:
Electronic screens emit blue light, which suppresses melatonin—the hormone responsible for regulating sleep.
Social media or the news can activate stress responses, increase heart rate, and elevate cortisol levels, making it harder to wind down.
Better choice:Power down devices at least 30-60 minutes before bed. Try reading a book, journaling, or listening to calming music or a sleep podcast instead.
2. Consuming Caffeine or Stimulants Late in the Day
Caffeine hides in more than just coffee—it’s also in soda, chocolate, energy drinks, and some medications.
Why it's harmful:
Caffeine can stay in your system for 6–8 hours, meaning that afternoon latte might still be interfering with your 10 PM bedtime.
It stimulates the central nervous system, increasing alertness when your body is supposed to be winding down.
Better choice:Limit caffeine intake to before 2 PM, and switch to herbal teas (like chamomile or peppermint) in the evening. These help relax your body and signal it's time to sleep.
3. Intense Exercise Late at Night
Exercise is essential for sleep—but timing matters. Hitting the gym or going for a long run right before bed can be counterproductive.
Why it's harmful:
Vigorous activity raises your core temperature, releases endorphins, and spikes adrenaline.
These biological changes may delay your body’s natural sleep signals.
Better choice:Move intense workouts to the morning or early afternoon. If you crave movement at night, opt for gentle yoga, stretching, or a walk to calm your nervous system.
4. Eating Heavy Meals or Sugar-Laden Snacks
Late-night snacking can be tempting, especially after a long day. But what you eat—and when you eat—can significantly affect sleep quality.
Why it's harmful:
Large meals or high-fat foods can lead to indigestion, acid reflux, and uncomfortable bloating.
Sugary snacks can cause a spike in blood sugar, followed by a crash, which may wake you during the night.
Better choice:Eat your last full meal 2–3 hours before bed. If you need a snack, go for sleep-friendly foods like bananas, almonds, tart cherry juice, or a small bowl of oatmeal.
5. Engaging in Emotionally Charged Conversations or Tasks
Bedtime isn’t the time to tackle deep relationship discussions, balance your budget, or review work problems.
Why it's harmful:
Emotional or mentally stimulating activities activate your fight-or-flight response, making your brain hyper-alert.
Stress and anxiety right before bed can result in a racing mind, preventing your body from transitioning into restful sleep.
Better choice:Create a wind-down routine that includes calming activities: deep breathing, meditation, light reading, or a gratitude practice. Let nighttime be a sanctuary of peace.
The Power of a Positive Mental State on Sleep
While avoiding harmful habits is crucial, cultivating a positive mental state can be equally transformative for your sleep health.
How it helps:
Reduces Anxiety – Positive thoughts and self-talk calm the amygdala (the brain’s fear center), reducing nighttime anxiety and stress.
Promotes Relaxation – Gratitude, forgiveness, and mindfulness practices can shift your nervous system into a relaxed, parasympathetic state.
Improves Sleep Quality – Studies show people with higher emotional resilience and optimism sleep longer and deeper.
Regulates Sleep Cycles – A consistent, calming mindset supports your circadian rhythm, making it easier to fall asleep and stay asleep.
Tools to promote positivity before bed:
Gratitude Journaling: Write down 3 good things from the day.
Guided Meditation or Prayer: Focus on peace, safety, and stillness.
Positive Visualization: Picture a place that makes you feel calm and joyful.
Affirmations: Repeat phrases like “I am safe,” “I release today,” or “I welcome rest.”
Over time, these practices don’t just help with sleep—they contribute to greater overall well-being, emotional regulation, and resilience.
When to Seek Help
If you've tried improving your bedtime routine and mindset, but you're still tossing and turning, you’re not alone—and you don’t have to go through it alone either.
Chronic insomnia or poor sleep can often be rooted in underlying emotional, psychological, or physical issues such as anxiety, trauma, or depression. Working with a licensed therapist can help you uncover and address these deeper causes.
Final Thoughts
Getting restful sleep isn't just about what you do—it's also about what you don’t do. Avoiding screens, caffeine, late-night workouts, heavy meals, and stressful conversations can significantly improve your chances of drifting off easily and staying asleep. Just as importantly, nurturing a positive, peaceful mindset before bed can set the stage for deep, restorative sleep.
Remember: sleep is not a luxury—it’s a form of self-care. Creating a bedtime routine that supports both your body and mind can lead to more energized mornings and a healthier, more joyful life.
Are you struggling with insomnia, stress, or emotional overwhelm? Our compassionate therapists at The Resilience Center are here to help. Whether you're seeking tools for better sleep, support through life transitions, or therapy for anxiety or depression, we offer in-person and online sessions that meet you where you are.
FAQs:
1. How long before bed should I turn off screens? Ideally, aim for 30–60 minutes before bed to give your brain time to produce melatonin.
2. Can drinking alcohol help me sleep? Alcohol may make you feel sleepy initially, but it actually disrupts REM sleep and leads to poor-quality rest.
3. How much sleep do adults need? Most adults require 7–9 hours per night for optimal health and functioning.
4. What if my racing thoughts keep me up? Try writing them down in a journal to offload your mind or using a guided meditation app for sleep.
5. Is therapy effective for insomnia? Yes. Cognitive Behavioral Therapy for Insomnia (CBT-I) is highly effective in treating chronic sleep difficulties and addressing the root causes of poor sleep.
