*Sleep experts suggest that improving rest may be less about adding relaxing routines and more about eliminating behaviors that keep you awake. This method, called habit off-ramping, targets actions that prevent the nervous system from settling down at night.
As Real Simple reports, clinical psychologist and sleep specialist Dr. Liz Ross explains that when people stop engaging in stimulating activities, the body can naturally transition toward the calmness required for sleep.
“This approach can feel more manageable and less overwhelming than continually adding on more and more tasks to improve sleep,” Ross says. “When we consistently stop doing behaviors that make us feel wired and keyed up, the nervous system can naturally shift toward the calm needed for sleep.”
Ross notes that even minor adjustments can produce notable results. Cutting out just one arousal-inducing behavior allows the nervous system to relax, which frequently leads to additional improvements. She recommends focusing on changing one habit at a time and monitoring sleep pat terns over several weeks, emphasizing that consistency outweighs perfection.
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One of the most common issues is evening screen use. Sleep expert Dr. Catherine Darley points out that devices like phones and tablets emit blue light similar to morning sunlight, which tells the brain to become active and alert. This confuses the body’s internal clock and can postpone sleep while reducing overall rest quality.
Eating close to bedtime presents another obstacle. The digestive process signals activity to the brain, making relaxation difficult. Ross advises completing meals two to three hours before sleeping, or choosing only light snacks if late eating becomes necessary.
While alcohol may seem relaxing initially, it actually breaks up sleep throughout the night. Darley recommends finishing alcoholic beverages at least three hours before heading to bed.
Mental patterns also influence sleep quality. Reviewing plans, worries, or hypothetical scenarios while in bed keeps the brain engaged in active problem-solving. Ross suggests writing down concerns earlier in the evening to calm mental activity.
Experts also warn against having emotionally intense conversations at night. Darley advises delaying challenging discussions until daytime, or at minimum, wrapping them up an hour before sleep to preserve both rest and emotional well-being.
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