(And what to do instead if you actually want to wake up feeling rested)
Let’s be real: we all want that delicious, uninterrupted, eight-hour slumber — the kind where you wake up without an alarm, stretch like a cat, and actually feel human. But somehow, despite our best intentions, we sabotage ourselves. Night after night.
It’s not always obvious. In fact, some of the worst things you can do for sleep feel pretty harmless — a little scrolling here, a spicy dinner there. But over time, these habits chip away at your rest, leaving you groggy, cranky, and desperately reaching for the snooze button.
If you're serious about better sleep, here are the top 12 things to avoid — and what to do instead.
1. Scrolling Right Before Bed
We’ve all been there. One minute you’re checking tomorrow’s weather, and next thing you know, you’re deep into a TikTok wormhole about renovating vintage caravans.
Why it’s bad:
Screens emit blue light, which suppresses melatonin, your body’s sleep hormone. The mental stimulation doesn’t help either — your brain’s on high alert, not winding down.
What to do instead:
Set a phone curfew 30–60 minutes before bed. Pick up a book, light a candle, and give your mind a gentler way to end the day.
2. Eating Too Close to Bedtime
A full stomach might make you feel drowsy… but digestion has other ideas.
Why it’s bad:
Late meals — especially heavy, rich ones — can cause bloating, indigestion, and heartburn. Lying down makes it worse.
What to do instead:
Try to finish dinner at least two to three hours before bedtime. If you’re hungry later, a light snack like a banana or a handful of almonds is fine.
3. Spicy or Acidic Foods at Night
That extra-hot curry or cheeky slice of pepperoni pizza might seem innocent… until it wakes you up at 2am.
Why it’s bad:
Spicy and acidic foods can irritate your digestive system, trigger acid reflux, and even cause night sweats — not ideal for a peaceful night.
What to do instead:
Keep the spice for lunch. In the evening, opt for mild, sleep-friendly meals (think rice, steamed veg, oats, or warm milk).
4. Drinking Caffeine After 2pm
“But I can fall asleep after a coffee at 5pm!” Sure… but will it be good quality sleep?
Why it’s bad:
Caffeine stays in your system for hours. Even if you nod off, it can reduce deep sleep and leave you foggy the next day.
What to do instead:
Switch to herbal teas or caffeine-free drinks after lunch. Need an afternoon boost? Try a short walk or get outside for natural daylight.
5. Using Alcohol to Unwind
That glass of red might make you feel sleepy, but it’s not doing your REM sleep any favours.
Why it’s bad:
Alcohol can disrupt your sleep cycles, cause middle-of-the-night wakings, and lead to dehydration and night sweats.
What to do instead:
If you’re drinking, stop at least 2–3 hours before bed and hydrate well. Or try one of the many great alcohol-free options that help you relax without the sleep hangover.
6. Long Naps in the Afternoon
A well-timed nap can be magic. But if it’s too long or too late, you’ll be staring at the ceiling at bedtime.
Why it’s bad:
Napping for too long (over 30 minutes) or after 3pm can mess with your sleep pressure and delay your natural bedtime.
What to do instead:
If you need to nap, keep it short and sweet: 20–30 minutes max, ideally before 2–3pm.
7. Working Out Too Late
Exercise is great for sleep — just not right before you’re supposed to drift off.
Why it’s bad:
High-intensity exercise raises your core temperature and floods your body with stimulating hormones like adrenaline and cortisol.
What to do instead:
Save the hardcore workouts for earlier in the day. In the evening, try stretching, gentle yoga, or a walk to signal it’s time to slow down.
8. Inconsistent Sleep Schedule
Sleeping from 11pm–7am on weekdays and 2am–10am on weekends might feel like balance, but your body doesn’t agree.
Why it’s bad:
Your body has a circadian rhythm — a natural clock. Constantly shifting it makes it harder to fall asleep and wake up consistently.
What to do instead:
Stick to similar sleep and wake times every day, even on weekends. Yes, it’s annoying. But yes, it works.
9. Overthinking in Bed
You’re finally tucked in, lights off, ready to drift off — and your brain decides now is the perfect time to relive that awkward conversation from 2016.
Why it’s bad:
Anxiety and overthinking trigger stress hormones, which keep you alert instead of sleepy.
What to do instead:
Try journaling before bed to clear your head. Or use a mindfulness app to guide you through a wind-down meditation.
10. Using Your Bed as an Office or Netflix Nook
Emails in bed. Snacking in bed. Entire Netflix seasons in bed. Sound familiar?
Why it’s bad:
Your brain starts associating your bed with activity, not rest — which confuses your sleep signals.
What to do instead:
Keep your bed for two things only: sleep and intimacy. If you're working or watching TV, do it elsewhere.
11. Sleeping in a Chaotic Environment
A bright, noisy, hot, or cluttered bedroom makes it harder for your body to relax.
Why it’s bad:
Everything from temperature to lighting to mattress quality impacts how easily and deeply you sleep.
What to do instead:
Make your room a sanctuary:
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Keep it cool (around 16–18°C)
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Use blackout curtains or an eye mask
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Declutter your space
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Choose bedding that’s soft, breathable, and inviting
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And most importantly — invest in a mattress that’s truly built for restorative sleep (yes, this part really matters)
12. Sleeping on the Wrong Mattress
Even if you do everything else right — if your mattress doesn’t support you properly, deep sleep is going to be hard to come by.
Why it’s bad:
An unsupportive, sagging, or overly firm/soft mattress can lead to tossing, turning, and waking up with aches and pains.
What to do instead:
Choose a luxury mattress designed to support your spine, regulate temperature, and cradle your body through every sleep stage. Because true comfort is a game-changer — and your sleep deserves the very best.
The Bottom Line: Sleep Isn’t a Mystery. It’s a Habit.
The secret to better sleep isn’t some magic formula — it’s consistency, awareness, and environment. If you want to feel energised, clear-headed, and well-rested, treat sleep like something worth protecting.
And it starts with your bedroom.
The right atmosphere. The right mindset. The right mattress.
When your sleep space feels luxurious, your sleep starts to follow suit.
Looking to create your ultimate sleep sanctuary? Explore our DreamCloud mattresses and accessorries — because you deserve a bed that works as hard as you do to give you the rest you need.
