What should you avoid doing before bed?

If you ask people what they’d like to do before bed, you might hear answers such as meditate or read a book. But in reality, texting, playing games, or working is becoming more prevalent by the year, to the probable detriment of sleep quality.^[1]

Aside from fiendishly typing and checking social media, are there any other activities you should avoid in order to get a sound night’s sleep?

Eating right before bed is often targeted as a sleep killer. But the evidence is more nuanced; in some people, consuming small amounts of food, such as a glass of milk or a small snack, can benefit sleep.^[2] Nighttime exercise is another frowned-upon activity, yet a recent trial^[3] and survey^[4] evidence has shown a potential benefit on sleep.

As it stands, excess light exposure is more likely to hurt your sleep than your choice of pre-bed activities. The bright lights of a gym will have this effect, as will using a tablet or any other blue light-emitting device.^[5][6]