We all know the feeling: you’re tucked up in bed, the lights are out, and you’re ready for a blissful night’s sleep… but your mind is racing, your body’s restless, and the sandman is nowhere to be found. If this sounds familiar, you’re not alone.
In fact, sleep troubles are one of the most common complaints among older Australians. But what if the culprit isn’t just age or stress, but a handful of sneaky habits you might not even realise are sabotaging your slumber?
We’ve all heard the advice about what to do for better sleep—think warm baths, herbal teas, and a good book.
But what about the things you should absolutely avoid before bed? We’ve rounded up the top six bedtime no-nos, straight from the experts, to help you get the restorative rest you deserve.
1. Starting stressful conversations
It’s tempting to use the quiet of the evening to bring up big topics—finances, family dramas, or that thing your neighbour did that’s been bugging you all week.
But according to sleep scientists, this is a recipe for tossing and turning. Dr Daniel Gartenberg, a leading sleep scientist, warns that stressful conversations (or even watching tense TV shows) can spike your stress hormones, making it much harder to drift off.
Stress before bed is linked to nightmares, frequent awakenings, and poor sleep quality. So, if you need to have a serious chat, try to do it earlier in the day—and save the evenings for lighter, more relaxing conversations.
2. Basking in bright lights
Our bodies are hardwired to respond to light. Bright lights in the evening—whether from overhead bulbs or your favourite Netflix binge—can trick your brain into thinking it’s still daytime, suppressing the production of melatonin, the hormone that helps you fall asleep.
Dr Meredith Broderick, a sleep neurologist, recommends dimming the lights about three hours before bed. She even swaps out her regular reading lamp for a red light, which has less impact on your sleep-wake cycle.
And yes, that means putting down the phone or tablet at least two hours before you plan to sleep. Your future, well-rested self will thank you.
3. Skipping a wind-down routine
Remember when you used to read bedtime stories to your kids (or grandkids) to help them settle down? Turns out, adults need a wind-down routine too.
Dr Rebecca Robbins, a sleep expert, swears by mindfulness exercises like the 4-7-8 breathing technique or alternate nostril breathing to calm the mind and body.
The key is consistency: whether it’s gentle stretching, meditation, or simply listening to soothing music, having a predictable pre-bed ritual signals to your body that it’s time to power down.
4. Eating right before bed
We’ve all indulged in a late-night snack while catching up on our favourite shows, but experts say this can wreak havoc on your sleep.
Eating too close to bedtime can trigger acid reflux and disrupt your digestive system, making it harder to get comfortable. Both Dr Broderick and Dr Robbins recommend finishing your last meal at least three hours before you hit the hay.
If you’re peckish, opt for a light, sleep-friendly snack like a banana or a small handful of nuts—just don’t go overboard.
5. Consuming sleep saboteurs (alcohol, caffeine, and more)
It’s no secret that caffeine can keep you up, but did you know that alcohol is just as bad for your sleep?
While a nightcap might help you fall asleep faster, it actually disrupts your sleep cycles, leading to more awakenings and less restorative rest.
Dr Gartenberg also cautions against psychoactive substances like THC (found in cannabis edibles), as their effects on sleep are still not fully understood.
The bottom line? Skip the coffee, wine, and weed in the hours leading up to bedtime if you want to wake up feeling refreshed.
6. Using screens before bed
We know, we know—this one’s tough. But the blue light emitted by phones, tablets, and TVs is a major sleep disruptor. It suppresses melatonin and keeps your brain alert, making it much harder to wind down.
Plus, the content itself—whether it’s a suspenseful show or a never-ending scroll through social media—can be mentally stimulating.
Dr Broderick recommends shutting down all work-related activities and notifications at least two hours before bed. Instead, try reading a physical book, listening to calming music, or practising gentle stretches.
When should you seek help?
While swapping out these habits for healthier ones can make a world of difference, sometimes sleep issues persist.
If you’re regularly struggling to fall asleep, waking up gasping or choking, or feeling exhausted during the day despite a full night in bed, it might be time to chat with your GP.
These could be signs of underlying sleep disorders like insomnia or sleep apnoea, both of which are common (and treatable) in older adults.
A Few extra tips for sweet dreams
- Keep your bedroom cool, dark, and quiet—think of it as your personal sleep sanctuary.
- Stick to a consistent sleep schedule, even on weekends.
- Get some natural sunlight during the day to help regulate your body clock.
- Try gentle exercise, like walking or yoga, but avoid vigorous workouts close to bedtime.
Your turn: What’s your bedtime routine?
We’d love to hear from you! Have you noticed any habits that make or break your sleep? Do you have a tried-and-true wind-down ritual, or are you guilty of a little late-night doomscrolling? Share your tips, stories, and questions in the comments below—let’s help each other get the best sleep possible!
Sweet dreams, and don’t forget: sometimes, the best thing you can do for your health is simply to switch off, wind down, and let yourself rest.
Also read: Struggling to fall asleep? Australians swear by this 2-minute trick!
