7 Things You Should Never Do While Sleeping (For a Better Night’s Rest!)

We all know that sleep is important, but many of us still struggle to get a good night’s rest. Sometimes, the problem isn’t just how many hours we sleep but what we do before and during sleep. Certain habits can ruin sleep quality, making us feel tired even after a full night in bed.

If you often wake up feeling exhausted, restless, or irritable, you might be making some common mistakes. Here are 7 things you should never do while sleeping if you want to wake up fresh, energized, and ready for the day!

1. Sleeping With Your Phone Nearby

Many people keep their phones under their pillows or beside them while sleeping. It may feel convenient, but it’s bad for your sleep. The blue light from screens disrupts melatonin production, making it harder to fall asleep. Also, notifications, messages, or even the habit of checking your phone before bed can lead to poor sleep quality.

What to do instead?

Keep your phone away from your bed or in another room.

If you need an alarm, use a traditional alarm clock.

Switch to night mode or enable “Do Not Disturb” mode before sleeping.

2. Eating Heavy Meals Before Bed

Have you ever eaten a large meal and then struggled to sleep? Eating spicy, oily, or heavy food late at night can cause indigestion, heartburn, bloating, and acid reflux. This makes you feel uncomfortable and affects sleep quality.

Better choices before bedtime:

Eat dinner at least 2-3 hours before bed.

If you’re hungry at night, have a light snack like a banana, yogurt, or nuts.

3. Sleeping in the Wrong Posture

Your sleep position affects your comfort, breathing, and spinal health. Some positions can lead to neck pain, back pain, or even snoring.

Which sleep position is best?

Worst: Sleeping on your stomach (can strain your spine).

Okay: Sleeping on your back (good, but may cause snoring).

Best: Sleeping on your side with a pillow between your knees (supports spine and improves breathing).

If you wake up feeling stiff or sore, your sleeping position may be the problem!

4. Drinking Too Much Water Before Bed

Staying hydrated is important, but drinking too much water before bed can cause frequent trips to the bathroom at night. This interrupts deep sleep and makes it harder to fall back asleep.

What to do instead?

Drink plenty of water throughout the day.

Reduce fluid intake 1 hour before bedtime to avoid sleep disturbances.

5. Keeping the Lights On

Our bodies are designed to sleep in darkness. Keeping bright lights on at night confuses the brain and reduces melatonin levels, making it harder to fall asleep. Even a small light from a lamp, TV, or computer screen can disrupt sleep.

How to fix it?

Turn off all bright lights before bed.

If you need a light, use a dim nightlight or warm-colored lights.

Use blackout curtains if there’s too much outside light.

6. Going to Bed Angry or Stressed

Have you ever gone to bed angry, stressed, or anxious and found it impossible to sleep? That’s because stress increases cortisol (the stress hormone), which keeps your brain active. This makes it difficult to relax and fall asleep.

How to relax before bed?

Try deep breathing or meditation.

Listen to calm music or read a book.

Write down your thoughts in a journal to clear your mind.

7. Sleeping With Tight Clothes

Wearing tight clothes, jeans, or uncomfortable fabric while sleeping can make you feel restricted and disrupt your rest. Tight clothing can also affect blood circulation and cause overheating.

Best sleepwear choices:

Wear loose, breathable, and soft fabrics like cotton or silk.

Avoid tight socks, belts, or accessories while sleeping.

If possible, keep your room at a comfortable temperature (cooler rooms help with better sleep).

Final Thoughts

Good sleep isn’t just about how many hours you rest, but also about how well you sleep. Avoiding these 7 common mistakes can improve your sleep quality, helping you feel refreshed and full of energy every morning.

What’s your biggest struggle while sleeping? Share your thoughts in the comment below! 😊🌙