Struggling to sleep? Doctor reveals 3 bedtime mistakes that may be ruining your rest: “What you do in the last 60 minutes matters”

Did you know that common sleep mistakes at night can seriously affect how well you rest? Many people unknowingly follow habits that disrupt sleep, leading to tossing, turning, and waking up tired. Sleep is not something that happens instantly—it is a complex biological process influenced by what you do in the hour before bedtime.

According to Dr Chirag Tandon, director of internal medicine at ShardaCare-Healthcity, “What you do sixty minutes before bed matters. It determines whether your sleep is truly restorative or just time spent lying down.”

Why the Last Hour Before Sleep Is Important

Your body follows a natural cycle known as the Circadian Rhythm, which controls when you feel awake and when you feel sleepy. Disrupting this rhythm with poor habits can delay sleep and reduce its quality.

3 Sleep Mistakes at Night You Should Avoid

1. Using Your Phone as a Sleep Aid

Scrolling through your phone may feel relaxing, but it is one of the biggest sleep mistakes at night.

Dr Tandon explains that blue light from screens suppresses melatonin—the hormone responsible for sleep. Watching videos or browsing social media also keeps your brain alert.

He compares it to “pressing the accelerator just before hitting the brakes.”

What to do instead:

• Avoid screens at least 45–60 minutes before bed
• Read a physical book
• Try light stretching or quiet relaxation

2. Eating Too Late or Choosing the Wrong Foods

Late-night meals are another major cause of poor sleep. Eating heavy, spicy, or fried food close to bedtime can lead to discomfort, bloating, and acid reflux.

Dr Tandon highlights that digestion puts stress on the body when it should be winding down, often causing you to wake up in the middle of the night.

Alcohol is also harmful. While it may help you fall asleep faster, it disrupts deep sleep, especially REM sleep.

Better habits:

• Finish your last meal 2–3 hours before bed
• Choose light snacks like bananas, nuts, or warm milk if needed

3. Taking Stress to Bed

Mental stress is one of the most harmful sleep mistakes at night. When you go to bed anxious, your body releases cortisol, increasing heart rate and muscle tension.

This results in light, disturbed sleep rather than deep rest.

How to relax before bed:

• Practice slow breathing for 10 minutes
• Try journaling your thoughts
• Take a warm shower
• Avoid problem-solving or stressful conversations

If you are unable to sleep after 20 minutes, get up and do a calming activity in low light before trying again.

When to Seek Help

If sleep issues continue, it may be a sign of Insomnia. Consulting a doctor can help identify underlying problems and improve your sleep quality.