5 common mistakes to avoid for a restful night’s sleep

Sleep is essential for our overall well-being, mental health, and physical health. It rejuvenates our body, repairs cells, and refreshes the mind. However, achieving a restful night’s sleep can sometimes be a challenge, especially when the temperature rises. While we often focus on the things we should do to improve our sleep, it’s equally important to be aware of the mistakes we might be making that can disrupt our sleep. Here are five common mistakes to avoid to ensure a peaceful night’s rest.

Maddi Bazzocco

Mistake 1: Engaging in intense physical activity before bedtime

It’s a common misconception that tiring oneself out with rigorous exercise right before bed will lead to a deep sleep. While physical activity is beneficial for overall health and can promote better sleep, the timing is crucial. Engaging in intense workouts increases the body’s core temperature and releases endorphins, which can make it harder to fall asleep.

Tip: Aim to finish any high-intensity workouts at least 2-3 hours before bedtime. This gives your body ample time to cool down and transition into a state conducive to sleep.

Mistake 2: Consuming alcohol close to bedtime

While a glass of wine or a nightcap might seem like a good idea to relax and drift off to sleep, alcohol can interfere with the sleep cycle. While it might help you fall asleep faster, it reduces the quality of your sleep by interrupting the REM (rapid eye movement) stage, which is crucial for memory and mood regulation.

Tip: If you enjoy a drink in the evening, try to limit your intake and give your body time to metabolize the alcohol before heading to bed.

Mistake 3: Taking a hot bath or a cold shower

A hot bath might seem like the perfect way to relax and unwind. However, raising your body temperature right before bed can make it harder to fall asleep. On the other hand, while a cold shower might sound refreshing, it can reduce heat exchange, making you feel even warmer.

Tip: Opt for a lukewarm shower or bath. It’s the perfect middle ground to relax your muscles without affecting your body’s natural temperature regulation.

Mistake 4: Eating a heavy meal close to bedtime

A big, hearty meal can make you feel drowsy, but it also means your body has to work hard to digest it. This can raise your body temperature and keep you awake. Moreover, lying down after eating can lead to discomfort and indigestion.

Tip: Try to have your last big meal at least 3 hours before bedtime. If you’re hungry later in the evening, opt for a light, healthy snack.

Mistake 5: Resigning to the heat

During hot summer nights, it might seem impossible to find a cool spot in your home. However, heat rises, so the upper floors of your home will always be warmer.

Tip: If possible, consider moving your mattress to a lower floor or even sleeping on a couch. Prioritize your comfort over the usual sleeping arrangements during exceptionally hot nights. Remember, a cooler environment is conducive to better sleep.


Achieving a restful night’s sleep requires a combination of the right environment and avoiding certain behaviors that can disrupt your sleep. By being aware of these common mistakes and making a few adjustments, you can optimize your sleep environment and ensure that you wake up feeling refreshed and rejuvenated every morning.