If you’re struggling to fall asleep or frequently waking up feeling like you didn’t get enough rest, more than just your daily focus is at risk—and it’s probably time to reevaluate your bedtime routine. “Getting enough high-quality sleep improves our concentration, and supports our memory, problem-solving, and emotional capabilities,” explains Dr. Hana Patel, NHS GP and resident sleep expert at Time4Sleep. “Studies suggest that long-term sleep disruption and chronic lack of sleep can be risk factors for certain neurodegenerative disorders like Alzheimer’s Disease.”
And as it turns out, many people are unaware of that fact that they’re sabotaging their nightly rest with a few common habits. Below, we’re breaking down six of the worst habits to avoid before bed if you want to improve your sleep quality and protect your brain health long-term, according to Dr. Patel.
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1. Drinking Alcohol Before Bed
You might want to rethink that nightcap. While it may feel like a glass of wine helps you relax, Dr. Patel warns that it's actually hurting your sleep. "Alcohol disrupts your sleep cycle, and means you spend less time in REM sleep," she explains. "Even just a couple of drinks can have this effect." Since REM sleep is critical for memory and cognitive function, skipping it too often can have serious consequences over time. You can just add that to the long list of reasons to cut back on alcohol.
2. Smoking
We probably don't have to tell you that smoking is bad for you—but smoking before bed is particularly harmful to your sleep. In addition to being a stimulant, nicotine interferes with your ability to fall into deep, restorative sleep. Dr. Patel emphasizes avoiding both alcohol and smoking before sleep as part of a healthier nighttime routine.
3. Screentime Before Bed
Put the iPhone down! Scrolling TikTok or answering emails on your laptop at night might seem harmless, but it could be standing in the way of a good night's rest. "Exposure to LED light and using screens before going to bed can also negatively impact our sleep, as it reduces melatonin levels," Dr. Patel says. "Light from screens, particularly phones and computers, gives off a blue light which mimics daylight." That confusion tricks your brain into staying awake longer than it should. Plus, there are several other risks that come with blue light exposure.
4. Bringing Work Stress Into the Evening
Don't let work follow you home. "Pressure and demanding work can also impact our sleep, as high levels of stress can disrupt our circadian rhythms," says Dr. Patel. If your job has you checking in after hours or constantly thinking about deadlines, it may be time to set stronger boundaries. "Mental strain in our day-to-day lives can keep our minds active at night, making it harder to fall asleep," she adds.
5. Eating Too Late at Night
Your last meal of the day might be affecting more than just digestion. Dr. Patel recommends eating your evening meal about three hours before bedtime. Going to bed on a full stomach can cause discomfort and hinder your ability to reach deep sleep—not to mention contribute to morning bloat.
6. Inconsistent Sleep and Wake Times
A healthy circadian rhythm thrives on consistency. "Try to go to bed at the same time every night, and wake up at the same time each morning," Dr. Patel advises. Even on weekends, maintaining a regular sleep schedule can help your body prepare for sleep more naturally and stay in sync with its internal clock.
Bottom Line
For regular restful sleep that fuels your body and brain, Dr. Patel suggests building a calm and consistent nighttime routine. Swap out screens for puzzles or drawing, try a warm bath, and make sure your bedroom is cool, dark, and comfortable. "Ensure you have the right sleeping environment, providing you with the comfort, temperature and lighting you need for a good night’s sleep," she says. With the right routine, you can start sleeping better—and possibly lower your risk of Alzheimer’s in the process.
