Published on Mar. 10, 2026
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Experts share the habits that can negatively impact sleep quality, including screen time too close to bedtime, leaving screens on throughout the night, eating or drinking too much or too close to bedtime, consuming caffeine late in the day, intense evening workouts, drinking alcohol at night, and keeping your brain switched ‘on’ before bed. Simple tweaks like avoiding screens before bed, keeping a consistent sleep schedule, and seeking medical care for potential sleep disorders can help improve sleep.
Why it matters
Getting quality sleep is essential for overall health and well-being, but many common habits can disrupt sleep. Understanding which behaviors to avoid and what steps to take to improve sleep is important for helping people get the rest they need.
The details
Experts say behaviors and habits leading up to bedtime can negatively impact sleep quality. Screens in bed can delay sleep onset by blocking melatonin production, and leaving TVs on overnight can shorten sleep duration and worsen insomnia. Eating or drinking too much close to bedtime, especially large meals or caffeinated beverages, can also disrupt sleep. Intense evening workouts stimulate the nervous system and make it harder to fall asleep, while alcohol may help you fall asleep faster but fragments sleep later in the night. Doing mentally stimulating activities before bed keeps the brain switched ‘on’ and makes it harder to relax and sleep.
The review on light exposure and sleep problems was published in Science of The Total Environment.The study on sleeping with the TV on was published in the journal Sleep.The study on eating close to bedtime was published in the British Journal of Nutrition.The study on intense exercise and sleep was published in Nature Communications.
The players
Sarathi Bhattacharyya, M.D.
A pulmonologist, sleep medicine specialist, and medical director of MemorialCare Sleep Disorders Center at Long Beach Medical Center in Long Beach, CA.
Morgan Soffler, M.D.
An assistant professor of pulmonary, critical care, and sleep medicine at New York Medical College.
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What they’re saying
“Screens in bed can definitely delay sleep onset. Phones, tablets, and TVs give off light that can block melatonin activity, which is the main hormone that signals to your body that it is time to sleep.”
— Morgan Soffler, M.D., assistant professor of pulmonary, critical care, and sleep medicine (Prevention)
“Caffeine intake by way of coffee, sodas, or energy drinks can definitely make it more difficult to sleep, especially when they are ingested later in the day.”
— Morgan Soffler, M.D., assistant professor of pulmonary, critical care, and sleep medicine (Prevention)
“Very intense or vigorous exercise may prevent sleep onset.”
— Sarathi Bhattacharyya, M.D., pulmonologist, sleep medicine specialist, and medical director (Prevention)
“Alcohol is a big offender here. Alcohol may help you fall asleep faster, but can fragment sleep later in the night and make it more difficult to get good restorative sleep.”
— Morgan Soffler, M.D., assistant professor of pulmonary, critical care, and sleep medicine (Prevention)
“Overly stimulating activities may make it harder to clear your mind and allow for proper sleep onset.”
— Sarathi Bhattacharyya, M.D., pulmonologist, sleep medicine specialist, and medical director (Prevention)
What’s next
If you suspect you have a medical condition disrupting your sleep, such as sleep apnea or other issues that cause pain or anxiety at night, it’s important to seek care from your doctor. This may be the first step to getting treatment that can transform your sleep for the better.
The takeaway
Avoiding common habits that disrupt sleep, like excessive screen time, late-night eating and drinking, and intense workouts before bed, can go a long way in improving sleep quality. Making simple lifestyle changes and addressing any underlying medical conditions are key to getting the restful sleep your body needs.