Sleep Smarter: A Researcher's 'Never' List for Better Sleep

Sleep is a fundamental pillar of health, yet an estimated 50 to 70 million Americans suffer from chronic sleep disorders.

According to the Centers for Disease Control and Prevention (CDC), about one in three adults in the United States report not getting enough daily rest or sleep. This widespread issue affects people of all ages, from children to older adults, and the consequences are far-reaching. 

Insufficient sleep is linked to a host of serious health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression. The CDC's Behavioral Risk Factor Surveillance System (BRFSS) highlights that adults aged 45 to 64 are particularly prone to insufficient sleep, with nearly 40% of this age group not getting enough rest. Sleep deprivation is prevalent among high school students, with many not meeting the recommended 8 to 10 hours of sleep per night. 

To shed light on how to improve sleep quality, we asked Pamela Swift, PhD, a licensed clinical psychologist specializing in insomnia and other sleep disorders at UVM Medical Center, to share some things she would never do if she wanted a good night’s sleep. 

Here is her list of “nevers.” 

1. Go to bed too early  

Going to bed early doesn't guarantee a good night's sleep. While a warm and cozy bedroom can be inviting, it can also lead to spending excessive time in bed before you feel tired. “We can find ourselves in bed well before we feel sleepy,” she says. A 2022 study by researchers in China, Sweden and Britain showed a link between going to bed very early and dementia. The study found that an extra hour in bed before 10 p.m. was associated with a 25% increased risk of the disease. 

At the very least, going to bed too early (unless you're unwell) can make it difficult to fall asleep and increase your stress and frustration with sleep. 

2. Drink or eat in excess 

Consuming too much liquid before bedtime can disrupt sleep and lead to frequent bathroom visits. Large meals may also cause digestive discomfort and acid reflux during the night. Alcohol, too, interferes with the sleep cycle. Swift explains that drinking before bed can worsen sleep apnea symptoms, disturb sleep stages and deprive you of vital deep sleep. 

3. Go straight from the treadmill to bed 

Exercising raises your core body temperature and boosts heart rate and adrenaline levels, which can hinder your ability to sleep. If your schedule necessitates late workouts, Swift recommends wrapping up and taking a hot shower about 90 to 120 minutes before bedtime. "Exercise is beneficial for sleep, but we need to allow our bodies time to relax before bed." 

4. Use your phone in bed 

A 2018 study showed that 70% of participants acknowledged checking social media from bed. The more time spent on phones in bed, the more trouble they had falling asleep. Exposure to blue light before bedtime can disrupt sleep patterns and block melatonin production—a hormone that helps regulate your circadian rhythms and sleep cycles. Additionally, "doomscrolling," or endlessly scrolling through alarming news or content, also detracts from rest and sleep.

"Using our phones at night can rob us of sleep and diminish our time for relaxation," Swift explains. 

5. Watch anything stressful on television or your phone 

Viewing a scary movie or the news right before bed can make it hard to fall asleep and keeps your mind active. "The type of content we consume before bed matters," Swift says. Engaging with stressful material activates your mind, making it harder to wind down and achieve deep sleep. 

6. Neglect your wind-down needs 

Wind-down time is essential for relaxation and preparing for a good night's sleep. Incorporate activities you value into your evening routine, such as reading, listening to calming music, stretching, drawing or knitting. Make sure you also pay attention to your needs during the day, Swift explains. Take short breaks to go outside, try to move your body during the day and make time to connect with loved ones. "When I ignore these things, I often fall into 'revenge bedtime procrastination,' where I try to fulfill unmet daytime needs at the expense of my sleep,” she says. That can quickly become a problematic cycle, which is why Swift advises to prioritize wind-down needs every night before bedtime. 

7. Sleep too late in the morning, even after a bad night of sleep 

Wake time is arguably more important than bedtime. “I can't sleep in because I have young children and dogs. But even without those, I would not sleep in,” Swift says. Keeping your wake time the same on weekends and your days off from work will help your circadian rhythm remain consistent. If you’re a healthy sleeper, Swift advises against sleeping in more than two hours on weekends or days off. “Your body will thank you for it,” Swift says. 

If you continue to struggle with sleep, talk to your health care provider. 

“There is no one-size-fits-all solution for improving sleep," Swift explains. "While sleep is one of the simplest human behaviors, it is also very complex.”