Ever wondered why you wake up feeling tired, groggy, or even sicker than the day before—even when you think you’ve done everything right? The secret may lie in what you’re doing in those crucial hours before and during sleep. Today, I’m sharing five common nighttime mistakes that many people unknowingly make, and more importantly, how you can fix them for better health. Trust me, some of these might surprise you—and the most dangerous one may be sitting right on your nightstand! (Based on the insights of Dr. RN Veller)
Key Takeaways
- Nighttime habits impact much more than sleep—they influence your heart, brain, metabolism, and risk of accidents.
- Some errors are so common, you probably do them every day without realizing the risks.
- Adopting small, practical changes can help you sleep better and live healthier long-term.
- Don’t wait: start making changes tonight!
1. Waking Up to Urinate Repeatedly? Here’s Why It’s Happening (And How To Stop It)
It’s frustrating when a good night’s sleep is interrupted again and again because you need to get up and go to the bathroom. But did you know that this could be happening due to some very preventable reasons?
One reason is fluid retention in your legs. If you spend your day sitting or standing for long hours, fluid builds up in your lower limbs. When you lie down at night, gravity shifts, and your body starts reabsorbing this fluid, sending it into your bloodstream—your kidneys then have to work overtime, making you feel the urge to urinate repeatedly.
What can you do?
Elevate your legs for about 40 to 60 minutes two to three hours before bedtime. You can prop them up on a chair or sofa while relaxing. This helps your body eliminate the excess fluid earlier, so you can empty your bladder before bedtime and sleep through the night.
Important: If you have persistent swelling, this could be a sign of heart or kidney problems—consult your doctor.
The other culprit could be your evening water-drinking habits. Many people don’t drink enough water during the day and then guzzle a large glass before bed. This will inevitably mean more trips to the bathroom during the night. Instead, hydrate regularly throughout the day, and only sip small amounts of water in the two to three hours before sleep.
2. Late, Heavy Dinners: The Hidden Dangers for Your Heart and Brain
Eating a big meal and heading straight to bed might sound like a great way to feel cozy, but it’s actually a recipe for poor sleep and health risks. A heavy dinner makes your digestive system work overtime just as your body wants to wind down. This can trigger acid reflux, poor digestion, and even spikes your cortisol (the stress hormone), leaving you restless. Your body is forced to absorb sugars and fats when metabolism is slower at night, increasing your risk over time for high blood pressure, heart attacks, and even strokes.
Solution:
Have dinner at least two to three hours before bedtime. Give your body a chance to process food while you’re still awake—this way, you lower your nighttime stress hormones and set the stage for deeper, more restorative sleep.
3. Sleeping in the Wrong Position: More Harmful Than You Think
Did you know that sleeping on your back—especially if you’re overweight or have acid reflux—can make snoring and sleep apnea worse? If someone in your household says you pause breathing or make strange choking sounds at night, that could mean you’re experiencing obstructive sleep apnea, a condition that raises your risk for heart disease, stroke, and daytime exhaustion.
Sleeping on your stomach isn’t much better either. This position bends your spine unnaturally, leading to neck and back pain and poorer sleep quality.
What’s the ideal position?
Try sleeping on your left side with a pillow between your legs. This can ease heartburn, support your spine, improve circulation, and reduce snoring. Pregnant women also benefit from this position. Of course, everyone’s different—if left side sleeping isn’t comfortable for you, find the side position that works best.
4. Jumping Out of Bed Too Fast: The Fall You Didn’t See Coming
Especially if you’re over 60, diabetic, or on blood pressure medication, standing up suddenly when you wake up can leave you dizzy, light-headed, or even cause you to faint. This happens because your blood pressure drops suddenly (orthostatic hypotension) when you change posture quickly, and your body can’t adjust fast enough—leading to falls that could result in fractures or head injuries.
Rule to follow:
After you wake up, sit on the side of the bed for 20–30 seconds, move your feet and arms a bit, and drink a sip of water if you have some nearby. Count to 20, then stand up slowly, waiting a few seconds before walking away. This simple routine can help prevent dangerous falls.
Also, avoid loose rugs or carpets near your bed—they’re a common trip hazard, especially for older adults.
5. Relying on Sleeping Pills: The Most Dangerous Nightstand Habit
That little bottle or blister pack you keep by your bed, the one you take every night because you “just can’t sleep without it”—it may be the most dangerous mistake yet. Long-term use of sedative medications (like diazepam, alprazolam, or clonazepam) can lead to dependence, needing bigger doses over time and worsening your sleep quality, not improving it. Even if you fall asleep, your brain doesn’t cycle through natural sleep stages correctly.
These medications can make sleep apnea worse, leave you groggy the next day, and in older adults, significantly raise the risk of confusion, falls, and accidents. Many people start taking them for short-term anxiety or sleep problems and end up relying on them for years.
What to do instead?
- Never stop these medications abruptly if you’ve been taking them for a long time—see your doctor about a safe plan to taper off.
- If your doctor prescribes a sleeping pill, ask for how long you’ll need it, what the lowest effective dose is, and when you should stop.
- Instead of masking sleep problems, work on the underlying causes. Build a regular sleep schedule (go to bed and wake up at the same times), and aim for exposure to natural light soon after waking up. Avoid caffeine and other stimulants after early afternoon, and limit evening screen time (use night mode if you must). Manage stress and avoid toxic relationships or situations where possible.
Above all, remember—sleep medications are sometimes necessary for short-term issues, but they’re not a solution for chronic sleep problems. The healthiest sleep is natural sleep.
Conclusion
Small changes in your nighttime routine can have a massive impact on your overall health. Whether it’s adjusting how you hydrate, eating dinner earlier, choosing the right sleep position, getting out of bed slowly, or avoiding dependence on sleeping pills, every step counts. These aren’t just tips—they’re potential life-savers. Try implementing one or two tonight and see how you feel. And remember: if you’re struggling, it’s always wise to check in with your doctor.
Source: Dr. RN Veller