Stop Doing These 5 Things If You Want Better Sleep

Magnesium supplements have been trending for some time now — and for good reason. This simple mineral is critical for a lot (like over 300) of complicated processes in the body! 

As long as you’re getting the right form of magnesium in your supplements, you can expect to experience benefits in your sleep and relaxation. And with sleep being so very important for the foundational wellness we’re curating in this new year, this little hack can pack a big punch. 

But wait, aren’t there things we can do to improve our sleep aside from shelling out our hard-earned cash?

There are, and we’re so glad you asked. 

If you know anything about our rebellious approach to improving whole-person wellness, then you know that we always start with the lifestyle domains. AKA, the free stuff. 

Read on to learn the 5 things you should STOP doing right now to improve your sleep. Then, once you’ve cut the cord on these 5 habits, you can add a chelated magnesium supplement to your routine without wasting money. 

In This Article:

• TL;DR: Better Sleep, Simplified
• Getting Strategic: 5 Things to Stop Doing if You Want Better Sleep

Sleep Simplified: What You Actually Need for Better Sleep 

If you’re looking for a TL;DR section, here it is. 

Because, despite the myriad of gadgets, gizmos, and gorgeous branding in the wellness world, there are only three things you really need to fall asleep and stay asleep. 

1. A Calm Mind. 

This first one probably seems pretty obvious, but in our fast-paced world that’s addicted to productivity, a calm mind can be hard to come by. While not every soothing practice or meditation technique will work for your unique brain, it’s crucial to find the ones that do. 

2. A Calm Body. 

The next step is to make sure your body follows in suit. We know now that the distinctly-Western myth of the mind-body dichotomy has been debunked, so let’s let science lead the way. But it doesn’t have to be complicated. Calming your body starts with giving it the proper care it needs to naturally wind down in the evening.  

3. A Comfortable Environment. 

That 65-inch plasma TV in front of your bed? It might be totally negating all the hard work you’ve done to calm your mind and body. Hence why addressing environmental factors that can prevent you from winding down and getting deep sleep could just be the game-changer you’ve been looking for. 

With this in mind, we’re willing to bet that you already know the changes you need to make in order to cultivate these three things. You’re smart, and we like that about you. 

But, if you want the nitty-gritty strategy for creating a truly calm environment inside and outside, then don’t close this tab yet. Below are the 5 things Dr. Neal wants us all to stop doing so we can actually get better sleep. 

Getting Strategic: 5 Things to Stop Doing if You Want Better Sleep

Before you throw the remote for your bedroom TV at us, let’s take a brief moment to remember why exactly our sleep matters. (And why these 5 habits need to be cut, despite our white-knuckled grip on them.) 

We already know that sleep is foundational to our overall wellness. But when it comes to understanding the impact our sleep has on areas of life, has it really sunk in? Or are these concepts sitting on top of our brains like a wine glass on a Tempurpedic mattress? 

Better sleep leads to better stress management and digestion, according to clinical research, and we all need help with that in our modern culture. Plus, getting better sleep can, in turn, help give us the energy we need to do the other important things in our lifestyle domains. 

Like that consistent exercise routine we promised ourselves we’d start this year, or those incremental changes to our environment that we know will improve our experience of life. 

It’s almost like it’s all connected, right? 

So let’s focus on what’s within our control. That is, after all, the key to thriv-ival in 2025. 

1. Stop Watching TV in Bed

Per Dr. Neal’s top-tier advice, we used to just encourage folks to take their TVs out of the bedroom. And don’t get us wrong, this is still a crucial step! As the old adage goes, the bedroom should be for sleep and sex only.

The problem is that, these days, many folks are watching TV on other, more portable devices like laptops. So just to make sure we’re abundantly clear, we’re reframing this advice. Stop, as soon as humanly possible, watching TV on any device before you fall asleep.

Sure, a little binge-watching in the evening is fine. Just make sure your eyeballs get some screen-free time before you lay your head down to rest. Otherwise, you’re creating the perfect conditions for racing thoughts and elevated brain activity.

2. Stop Doom-Scrolling in Bed, Too

You had to know this one was coming next! It’s true that even our smallest screens, à la our cellphones, are guilty of blasting our eyes with brain-stimulating blue light. 

While the scientific evidence of this phenomenon was new and startling five years ago, it’s become old hat. Like, now even Buzzfeed writers are talking about how blue light from electronics can keep us up too late and disrupt our natural circadian rhythm. For goodness’ sake! 

But that doesn’t mean that breaking the habit has become easier. In fact, with the normalization of screens, it might be even harder. So give yourself a little time and a whole lot of compassion as you adjust your bedtime routine to be screen-free. 

3. Stop Eating Stimulating Foods At Night

Removing stimulating light from the evening hours is a great step toward a calm mind, but what of the calm body we mentioned above? 

It works in much the same way. The sweet treats you can tolerate, in moderation, during the daylight hours might be having a different effect on your body at night. We asked Dr. Neal for the no-nonsense answer on this, and here’s what we got: 

Stop eating and drinking stimulants — caffeine, alcohol, and heavy or sugary foods — at least 1-4 hours before bed. 

4. Stop Sleeping With Lights On

Turns out, nighttime light exposure of any kind can seriously impact multiple bodily systems — from glucose management to hormonal health and beyond. (Is it any wonder then that night shift workers are typically at a higher risk for metabolic and cardiac disorders?) 

The research on exactly why darkness is so crucial during our sleeping hours is still developing, but when it comes to how we’re impacted by it… The science is largely in agreement. In fact, even something as small as a singular night light has been shown to “acutely alter hormonal and metabolic responses in healthy participants.”

This isn’t meant to scare you, though, it’s meant to inspire you. By simply removing the light you’re exposed to while you’re sleeping, you can help calm your mind, body, and environment all at once. 

Start with a great sleep mask. Take it further with black-out curtains. Go nuts putting duct tape over that little green light on your smoke detector. The world is your pitch-black oyster. 

5. Stop Inhaling Allergens While You Sleep 

Thankfully, this small environmental change is pretty easy, too. If you want to give your sinuses a break while you sleep, all you need is a good mattress cover. 

(Assuming that you’re not sleeping with the windows open or trying to snooze next to a gaping hole in the wall.) 

Hypoallergenic mattress covers (and pillow covers!) can do wonders for your sleep quality, especially during high pollen and allergen seasons. The reason being, of course, that our mattresses are like carpet that we sleep on: They trap a lot of junk under the surface. 

And while we promised that this blog would be centered on things you can do for free, let us remind you that for the most part, it is! Sure, you might have to spend a small sum to get a good sleep mask and mattress cover. But these things, unlike most wellness trends, are worth the investment. 

You do spend about a third of your life sleeping, after all. 

Learn More: 5 Things to Do (Not Take) for Better Sleep

Recap: Better Sleep Starts Tonight 

Narrowing down this list to just 5 things to stop doing for better sleep was no small feat. 

In fact, there’s dozens — if not hundreds — of minor adjustments that you can make to your bedtime routine to improve sleep hygiene, duration, and quality. From mindfulness and breathwork exercises to non-toxic sheets and evening showers, there’s a lot that can be optimized. 

So the next time you get a bad night’s sleep, don’t panic! And definitely don’t start buying sleep support supplements all willy-nilly like. 

Instead, take a breath. Remember the 3 C’s and remember that we’re on your team. Click around on our blog for more holistic sleep tips, or schedule a Counterside Consult for free, personalized guidance. 

(As long as it’s well before bedtime!)