Quick Answer: The most common bad sleep habits are an irregular schedule, bright screens at night, late caffeine, alcohol before bed, heavy late meals, hard evening workouts, long naps, a bright or warm bedroom and lying awake in bed. NHLBI and the AASM advise a steady schedule, a quiet wind-down hour and cutting stimulants before bed.
See how steady your own schedule is with the sleep consistency calculator.
What Are The Worst Sleep Habits?
These ten habits come up again and again in advice from NHLBI and the AASM. The table shows what each source says to do instead. We list only what we could confirm on those pages.
| Bad Habit | Do This Instead |
|---|---|
| 1. Irregular bed and wake times | Go to bed and wake up around the same time every day, even on weekends |
| 2. Screens and TV in the hour before bed | Use the hour before bed for quiet time, and turn devices off at least 30 minutes before |
| 3. Late caffeine or nicotine | Avoid caffeine in the afternoon and evening, and avoid nicotine near bedtime |
| 4. Alcohol as a sleep aid | Avoid alcohol before bed |
| 5. Large late meals or lots of drinks | Skip heavy meals within a few hours of bed, and limit fluids close to bedtime |
| 6. Hard workouts close to bed | Finish exercise at least 5 to 6 hours before bed |
| 7. Staying indoors all day | Spend time outside every day when possible |
| 8. Long or late naps | Keep adult naps to 20 minutes, and skip afternoon naps if night sleep is hard |
| 9. A bright, warm or noisy bedroom | Keep the bedroom quiet, cool and dark |
| 10. Lying awake in bed for long | Get out of bed after about 20 minutes awake, and return when sleepy |
Which Habits Ruin Sleep The Most?
The sources do not rank these habits, and they affect people differently. NHLBI says its tips can make it easier to fall asleep and stay asleep, and they work best as a set.
A simple way to decide where to start is to ask which habit you do most nights. If you have several, begin with the schedule, because every other habit builds on a steady wake time. This order is our suggestion, not a research finding.
Two common sleep hygiene mistakes are fixing sleep with one trick, such as a new pillow, and changing too many habits at once. Both make it hard to tell what actually helped. NHLBI also says to make your bedroom sleep friendly, so check the room before you buy anything new.
Schedule Habits: Irregular Times And Long Naps
NHLBI says to go to sleep and wake up around the same time each day, even on weekends. It says to keep weekday and weekend schedules within about an hour. Staying up late and sleeping in on weekends can disrupt your body clock’s sleep-wake rhythm (NHLBI).
Naps can help alertness, but timing matters. NHLBI says adults should nap for no more than 20 minutes. If you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. For insomnia, it advises avoiding naps, especially in the afternoon, since that may help you sleep longer at night.
Evening Habits: Screens, Light And Wind-Down
NHLBI advises using the hour before bed for quiet time. It says to avoid intense exercise and bright artificial light, such as from a TV or computer screen. The light may signal the brain that it is time to be awake.
The AASM says to limit bright light in the evening. It also says to turn off devices at least 30 minutes before bed (AASM Sleep Education).
A calm routine helps you wind down. NHLBI suggests reading a book, listening to soothing music or taking a hot bath. For a tested look at timing, read our 10-3-2-1-0 sleep rule guide.
Stimulants And Alcohol
NHLBI says caffeine and nicotine are stimulants and can interfere with sleep. It adds that the effects of caffeine can last up to 8 hours. So a cup of coffee in the late afternoon can make it hard to fall asleep. The AASM advises avoiding caffeine in the afternoon or evening. Check your own timing with the caffeine impact calculator.
Alcohol is a common trap. NHLBI says alcohol can make it easier to fall asleep. But the sleep tends to be lighter than normal, so waking in the night is more likely.
The AASM guideline goes further. It says alcohol, likely the most common self-treatment for insomnia, is not recommended because of its short duration of action and adverse effects on sleep (AASM insomnia guideline). It is best avoided before bed.
See alcohol and sleep for more.
Food, Drinks, Exercise And Daylight
NHLBI advises avoiding heavy or large meals within a few hours of bedtime. A light snack is okay. For people with insomnia, it also says to eat meals on a regular schedule and avoid late-night dinners. Limiting drinks close to bedtime may help you sleep longer without bathroom trips (NHLBI insomnia treatment).
Exercise helps sleep, but timing matters. NHLBI says to be active during the day, at least 5 to 6 hours before bed. Exercising close to bedtime can make it harder to fall asleep. It also says to spend time outside every day when possible.
Bedroom And Bed Habits
NHLBI says to keep your bedroom quiet, cool and dark, and to avoid TV or electronic devices there. The AASM adds a quiet, relaxing room at a comfortable, cool temperature. We found no Tier 1 page that gives an exact temperature, so we do not list one.
How you use the bed matters too. The AASM guideline’s stimulus control advice has three parts. Go to bed only when sleepy and use the bed only for sleep. Leave the bed if you cannot fall asleep within about 20 minutes, then return when drowsy. It was written for people with chronic insomnia, but the steps are simple. If this is your problem, read why you can’t fall asleep.
Other Things That Can Disrupt Sleep
NHLBI also points to stress and medicines. It suggests learning new ways to manage stress and following a routine that helps you wind down, such as reading, soothing music or a hot bath. Your doctor may recommend massage therapy, meditation or yoga to help you relax.
Some over-the-counter and prescription medicines can disrupt sleep, such as some cold and allergy medicines. NHLBI says to talk with your healthcare provider about which medicines will not disrupt your sleep. Do not stop a medicine on your own.
Does Fixing Sleep Habits Alone Work?
For chronic insomnia, usually not by itself. The AASM guideline says there is insufficient evidence that sleep hygiene alone is effective for chronic insomnia, and it should be combined with other therapies. NHLBI says cognitive behavioral therapy for insomnia (CBT-I) is usually recommended as the first treatment option for long-term insomnia. See our CBT-I guide.
Habits still matter for healthy sleepers and as a base for any treatment. A practical way to start is to change one or two habits at a time:
- Pick the habit from the table that you recognize most.
- Change only that habit for two weeks and note how you sleep.
- Add a second habit once the first feels easy.
- If sleep does not improve, talk to a doctor.
When To See A Doctor
See a doctor if you follow good habits and still have trouble sleeping for weeks, you feel very sleepy in the day, or someone sees you stop breathing or gasp in your sleep. NHLBI also says to ask your provider about medicines that can disrupt sleep, such as some cold and allergy medicines, rather than stopping any on your own.
If you nod off while driving, stop driving and get help soon. A sleep hygiene guide covers the basics, and a sleep specialist can find the cause.
FAQs About Bad Sleep Habits
What Is The Worst Habit For Sleep?
The sources do not rank them. An irregular schedule, late caffeine and alcohol before bed are among the habits NHLBI and the AASM warn about most.
Does Alcohol Help You Sleep?
It can make falling asleep easier, but NHLBI says sleep tends to be lighter and more broken. The AASM guideline does not recommend alcohol as a sleep aid.
How Long Before Bed Should I Stop Using My Phone?
The AASM says to turn off electronic devices at least 30 minutes before bed. NHLBI advises quiet time in the hour before bed.
Is A Nap Bad For Night Sleep?
It can be. NHLBI says adults should nap no more than 20 minutes, and limit or avoid afternoon naps if night sleep is hard.
Can I Catch Up On Sleep At The Weekend?
NHLBI advises keeping weekend and weekday schedules within about an hour, because big shifts can disrupt your body clock.
Your Next Step
Pick a wake time and build a wind-down routine that fits it, so the habits above become a plan you can follow.