We all know sleep is crucial—like, you literally can’t function properly without it. But what a lot of people don’t realize is that how you spend your time before bed can seriously affect your sleep quality. Some bedtime habits might seem harmless, but they can interfere with your sleep and even lead to long-term health issues.

Scroll through below to learn about ten bedtime habits you should definitely avoid if you want to sleep like a champ.

Scrolling Through Your Phone Before Bed Is a Major No-No

Look, I get it. We’re all glued to our phones—whether it’s checking out memes, scrolling through Instagram, or watching TikTok. But here’s the thing: staring at your phone before bed is disrupting your sleep. That blue light from your screen? It’s tricking your brain into thinking it’s still daytime, which means it’s harder for you to fall asleep. Plus, you’ll probably end up sleeping worse overall. So, do yourself a favor and put the phone down at least 30 minutes before you hit the sack.

Dangerous Bedtime Habits That You Should Always Avoid

Drinking Caffeine Late in the Day Is Just Asking for Trouble

You might think that afternoon iced coffee is no big deal, but guess what? It can totally interfere with your sleep. Caffeine is a stimulant, which basically means it keeps you awake—exactly what you don’t want before bed. And it can stick around in your system for up to six hours! So, if you’re sipping on a latte at 5 PM, you might still be feeling it when you’re trying to fall asleep at 11. If you want solid sleep, cut off the caffeine by mid-afternoon.

Eating Heavy Meals Late at Night? Yeah, That’s a Bad Idea

Late-night pizza? Sure, it sounds awesome in the moment, but it’s not so great when you’re trying to sleep later. Heavy meals can take forever to digest, and lying down right after eating can lead to heartburn or indigestion. Trust me, nothing kills your sleep faster than that uncomfortable, bloated feeling. Doctors say it’s best to eat your last meal a few hours before bed so your body has time to digest everything.

Alcohol Before Bed Might Help You Fall Asleep, But You’ll Regret It Later

So, you think a nightcap will help you sleep better? Think again. While alcohol might make you feel drowsy, it actually disrupts your sleep cycle. You might fall asleep faster, but your sleep won’t be as restful. You’ll likely wake up throughout the night, and your REM sleep—the super important, dream-filled part of sleep—gets disrupted. Plus, alcohol can make you snore more, which isn’t fun for you or anyone else in the room. So maybe skip that drink before bed.

Not Sticking to a Consistent Sleep Schedule Can Throw You Off Big Time

Your body loves routine, especially when it comes to sleep. If you’re going to bed and waking up at random times, your internal clock gets all out of whack. This can make it harder to fall asleep when you want to and leave you feeling groggy in the morning. It’s kind of like giving yourself jetlag on purpose. To keep your sleep on track, try to go to bed and wake up at the same time every day—even on weekends.

Using Your Bed for Everything Except Sleep Isn’t Helping You Sleep Better

Your bed should be a sleep sanctuary, not your office, dining table, or entertainment center. If you’re working, eating, or binge-watching Netflix in bed, your brain might start associating your bed with everything but sleep. This can make it harder to actually fall asleep when you need to. Sleep experts say your bed should be for two things only: sleep and, well, you know, the other one. Keep the other activities out of the bedroom for better sleep.

Ignoring Your Body When It’s Telling You to Sleep Is a Big Mistake

We’ve all been there—you’re super tired, but there’s just one more episode to watch, or you’re so close to finishing that level on your game. But ignoring your body’s signals to sleep can backfire big time. Staying up past your natural bedtime can lead to “sleep debt,” which is basically a fancy way of saying you’re not getting enough sleep over time. This can make you feel like a zombie during the day and even mess with your health. When your body says it’s time to sleep, listen to it.

Working Out Too Close to Bedtime Can Keep You Wide Awake

Exercise is awesome for your health, but doing it too close to bedtime? Not so much. Intense workouts can get your heart pumping and your adrenaline going, which makes it harder to wind down and fall asleep. Experts recommend wrapping up your workout at least three hours before bed, so your body has time to chill out.

Skipping a Relaxing Bedtime Routine Can Make It Harder to Fall Asleep

A bedtime routine might sound like something for little kids, but it’s actually super helpful for adults, too. Having a chill routine before bed tells your body it’s time to wind down. This could be anything from reading a book to taking a warm shower or practicing some deep breathing. Without a relaxing routine, your mind might still be racing when you’re trying to fall asleep, making it harder to actually doze off.

Sleeping in a Room, That’s Too Hot Will Make You Toss and Turn

Nobody likes waking up in a sweat, and sleeping in a room that’s too hot can lead to tossing and turning all night. Experts say the ideal sleep temperature is between 60 and 67 degrees Fahrenheit. If your room is too warm, your body might struggle to cool down enough to fall into a deep sleep. So, crack a window, turn on a fan, or adjust your thermostat to keep your room cool and comfortable.

If you want to get the best sleep possible, cutting out these dangerous bedtime habits is a good place to start. Small changes to your nightly routine can really improve how well you sleep—and how great you feel the next day. And if you’re still having trouble sleeping after trying these tips, it might be time to talk to a somnologist and see what’s up.