Doctor warns these 2 pre-bed habits should be avoided for better sleep in the New Year

If you're still debating what you want to do differently in 2026, why not consider the words of Sujay Kansagra, a sleep doctor and child neurologist. He suggests that "sleep should be your New Year's resolution."

Here at the Tom's Guide Sleep Team, we're inclined to agree. After all, sleep has a huge impact on your mental and physical health and well-being, which is why it's a great focus for the New Year. But where to start?

Dr. Kansagra explains that the average adult needs 7-9 hours sleep and that there are "lots of easy ways to improve" your slumber. In fact, he's sharing his "basics for sleep hygiene" — two habits you should definitely avoid if you want to sleep well and several tips you can try to for better rest.

Read on to discover Dr. Kansagra's advice and kick start your sleep for 2026.

What to avoid for better sleep

1. "Avoid substances that worsen sleep"

Dr. Kansagra's first tip is to steer clear of substances that are going to negatively impact your rest.

"Afternoon/evening caffeine, alcohol, and nicotine can all be harmful to sleep," he says.

Caffeine keeps your nervous system and brain active (not ideal for sleep), and it can take around 4-6 hours for just half the caffeine you've consumed to clear from your system.

Another stimulant to avoid is nicotine, which experts say can make you feel more alert and cause issues drifting off or staying asleep if consumed within 4-5 hours of bedtime.

Alcohol meanwhile, might help you drop off more quickly to begin with (it has a sedative effect intitially) but it disrupts sleep, including reducing REM sleep, more light sleep and nighttime awakenings.

2. "Avoid light from screens 30 minutes before bed"

"Our brains can't distinguish artificial light from sunlight," Dr. Kansagra explains, noting that as a result, our brain decreases the "natural sleep/darkness hormone, melatonin," when we are exposed to light.

"Blue light is worst, and given off by LED devices," he adds.

Indeed, a 2022 review of studies found that blue light may have "negative effects such as the decrease in sleep quality and sleep duration."

However it is worth pointing out other research from 2024 looked at 11 experimental studies and found that blue light from screens only delayed sleep by an average of 2.7 minutes.

What to try for better sleep

1. "Start a 20 minute nighttime routine"

We're big fans of a nighttime routine for adults here at Tom's Guide, and it seems Dr. Kansagra is too.

One of his tips for better sleep is spending 20 minutes on your nighttime routine — which should be achievable for even the busiest among us — and advises breaking it down into "3-4 relaxing parts."

The sleep doctor says these can include "[a] shower, brushing teeth, putting on PJs etc," but you may also want to consider listening to relaxing music, some gentle stretching or even a few minutes of reading.

One study found that 6 minutes of reading before bed reduced stress by 68%, which makes it an ideal activity to include in your pre-bed routine. Doing these activities consistently means they act as cues to your body and mind that it's time for sleep, and making them as relaxing as possible helps you wind down for sleep more effectively.

2. "Try to sleep and wake at roughly the same time each day"

Dr. Kansagra's second tip for good sleep in 2026 is to maintain consistent sleep and wake times, which is actually one of the simplest ways you can improve your sleep.

How? Well, as the sleep doctor explains, doing so "keeps your circadian rhythm lined up."

Regulating your circadian rhythm (or internal body clock) in this way means that hormones for sleep (hello, melatonin!) will be released at the right time each night, which allows you to feel sleepy and rest well throughout the night. And, you'll also produce cortisol effectively in the morning when you need it for an energy boost.

3. "Keep it cool"

Dr. Kansagra's third tip for good sleep in 2026 is to maintain a cooler bedroom temperature. The "ideal temp for sleep is 68-72F [20-22C]" he says.

One 2020 study from Oxford University found that the optimum range for sleep is 65 to 70 F (18 to 21 °C), so there is some flexibility, but the idea is to avoid cranking the heating too high.

It seem like strange advice when we're in January and it's already pretty cold in most places, but our body temperature naturally drops at night and melatonin is released to help us sleep.

"Maintaining a cool bedroom is important for promoting optimal sleep quality because it aligns with the body's natural thermoregulation process, which plays a critical role in initiating and maintaining restful sleep," psychologist Dr. Leah Kaylor previously told us.

Why is sleep so important?

There's a reason that Dr. Kansagra says that adults need 7-9 hours of sleep a night: rest is essential for health and well-being.

Sleep benefits our mental health (including helping us manage stress better) and our physical health (helping with everything from keeping our immune systems strong to regulating blood pressure). Not only that, it keeps our energy levels regulated and even impacts life expectancy.

You can find out more about how vital sleep is in our expert guide to why getting at least 7 hours sleep a night should be your New Year's resolution.