Global wellness expert shares 6 nighttime habits for better sleep

Most of us don’t realise how much our evening habits affect our sleep and overall well-being. In a world full of screens and quick fixes, it is often the small, everyday choices that make the biggest difference. Understanding how our circadian system works by creating simple and necessary changes to your nightly routine can help one wake up feeling refreshed, with absolutely no extra cost involved. Dr. Eric Berg, a best-selling and global wellness expert, explains how these six nighttime habits can disrupt our sleep, and what we can do to enhance our sleep instead.

Why nighttime choices count

Our habits play a major role in our lives, especially the things we do before bed, don’t just affect how fast we fall asleep; they also influence our hormones, metabolism and even how well our bodies keep toxins away. Food choices, screen time and winding down before bed can help you wake up feeling refreshed and focused, or can have an exact opposite effect, leaving one feeling tired, foggy and craving junk the next day.

Avoid carbs and sugar before bedtime

Sure, late-night snacking can be fun, but it can also be seriously bad for our health. It is common to crave sweet, junk or starchy options such as bread, dessert or pasta; this is when the blood sugar spikes. When this happens, the body releases less growth hormones, which helps the body to burn fat, repair tissue and build muscle when one sleeps. Imagine getting “high” on sugar, one is more likely to feel more sluggish and tired. Apart from this, it can even mess with our sleep quality by cutting down the time we spend in deep restorative sleep.

Avoid alcohol before bed

While it can be sedative, alcohol interferes with restorative sleep because it decreases REM cycles and increases cortisol levels, a stress hormone. It depletes your body of much-needed nutrients, including vitamin B1, which can lead to anxiety and restless nights. In its place, consume more sleep-conducive beverages, such as magnesium glycinate in warm water or calming herbal teas like chamomile or kombucha.

Follow a “no-junk” policy before bedtime

It is also easy to resort to chips, fried foods, or other processed snacks when this hunger kicks in during the night. All of these foods increase systemic inflammation and often contain seed oils that create bloating or nausea, both of which disturb sleep cycles. If your salt craving kicks in, try sprinkling natural sea salt in water-a trick shown to support hydration and avoid negative effects from processed snacking, as per Dr. Berg.

Avoid the use of sedative medications

Prescription and over-the-counter sleep aids temporarily relieve symptoms but are often plagued by side effects: next-day grogginess, brain fog and the development of tolerance after some time, much higher dosages being required to produce the same effect. Depending on such medications can mask rather than address the root causes of sleep issues. It would be healthier and cost next to nothing to build a natural, calming nighttime routine.

Limit screen exposure before bedtime

It is a very common practice to have the cell phone right on the bedside table, but this habit can disrupt rest. Phones emanate electromagnetic frequencies, or EMFs, which interfere with sleep cycles and melatonin production. Getting into the practice of making sure it’s on airplane mode or left across the room will make all the difference. This not only cuts down on EMF exposure but also eliminates the temptation to check one’s notifications in the middle of the night.

Value sleep itself

One of the most underestimated ways to improve sleep is to give it the time it deserves. Consistently getting less than 7 hours of sleep puts you at a higher risk for insulin resistance, hormonal imbalances, and chronic fatigue. Time and again, research shows that 7.5 to 8 hours is what’s ideal for mood, focus, and metabolism. It is now time to start making a priority of that window-even on those busy nights-so that the body may work at its best.

Simple fixes, profound results

None of them require fancy gadgets, supplements, or apps. They do require, however, mindfulness and a willingness to change routine. By sidestepping late-night carbs and junk food, shutting down electronics, managing your stress naturally, and protecting your sleep window, real sustainable improvements can be unlocked in your nightly rest and all-day energy. Small shifts pay off-start tonight, and see how different you feel when you wake up tomorrow. As per Dr. Berg, keeping these six habits in mind can make a real difference in improving your sleep quality, energy levels and overall well-being.