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Struggling to fall asleep – or waking up feeling just as tired as when you went to bed? You’re not alone.

Many of us unknowingly sabotage our sleep every evening with habits that feel harmless but actually keep our brains buzzing and our bodies on high alert.

From late-night Netflix binges to working at the computer right up until lights-out, it’s easy to fall into patterns that make drifting off a real challenge.

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We asked leading sleep experts to share their own worst bedtime habits – yes, even the professionals sometimes struggle – and the simple strategies they rely on to sleep better.

From breathing techniques and progressive muscle relaxation to the power of fresh bed linen and consistent routines, these tips show that getting a good night’s rest isn’t about perfection, it’s about small, manageable changes.

Whether you’re a chronic overthinker, a light sleeper, or just love staying up too late, there’s something here to help you nod off faster and wake up refreshed.

Kate Mikhail

Psychotherapist and author ofTeach Yourself to Sleep

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My worst habit:It tends to crop up on the nights when I haven’t given myself enough time to unwind. My mind is still over-engaged from the day and I find myself actively mulling things over rather than switching off.

When that happens, it stops me winding down and drifting off as usual because my brain is too alert. Thankfully, I now have tools to defuse these ‘sticky’ thoughts so it doesn’t derail my sleep in the way it once did when I was a chronic insomniac.

My best habit:Everything about our day shapes our sleep – and vice versa – so one of my most effective habits is something I use both during the day and at bedtime.

If I notice I’m feeling stressed, tense or rushed then I’ll use a simple breathing technique – for example, I’ll take some deep, controlled abdominal breaths – to calm the central nervous system.

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This helps prevent cortisol levels from running too high at night and allows the body to move into a ‘rest and digest’ state which is essential for sleep. I’ll often repeat this deep breathing at bedtime to slow both my mind and body and prepare for deeper sleep.

Dr Neil Stanley

Sleep expert and author ofA Sleep Divorce: How to Sleep Apart, Not Fall Apart

My worst habit:Working at my computer before bed. It takes a good while to relax mentally afterwards and makes me likely to toss and turn. Getting frustrated about not sleeping only exacerbates the problem.

My best habit:Reading before bed. I keep particular books beside my bed with largish print so I can read them without my glasses. Nothing overly intellectual – just a good way to wind down and quieten my mind, and an absolute prerequisite for sleep.

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Stephanie Romiszewski

Sleep physiologist and author ofThink Less, Sleep : From Panic and Perfectionism to Stress-Free Sleep

My worst habit:I love sleeping with the dog. He huffs and puffs and takes up most of our bed, so my husband (quite rightly!) won’t let it happen often… but any chance I get, I trade a good night’s sleep for a cuddle with the dog.

My best habit:I genuinely don’t do anything at bedtime because I know the best predictor of sleepiness (and wakefulness) is a morning routine.

I protect getting up at the same time, getting outside with the dog and watching the sunrise or getting morning light.

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It doesn’t matter if the rest of the day is chaotic (which it often is with a six-month-old – and sometimes the nights too!) – this is my happy place. It always gives me predictable sleepiness at night.

Once you learn how predictable your body can be if you maintain consistent behaviours, you don’t go back.

You don’t want to feel awful in the morning and you want to sleep at night without that tired-but-wired feeling. If you get the opportunity to sleep, you want it to come.

James Wilson

The Sleep Geek

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My worst habit:I’m the only one in my house whose sleep is affected by what we watch the night before. Anything that gets my brain solving problems – which is what I do all day helping people sleep better – switches me into wake-up mode. It leads to vivid dreams, which usually means I wake during the night.

My best habit:I prepare for bed an hour beforehand and use a target sleep time that matches my natural rhythm. That way, when sleepiness hits – whether it’s 15–30 minutes before my target time or 30–45 minutes after – I can go straight to bed.

The biggest mistake many people make is feeling sleepy on the sofa and then doing 20 minutes of ‘daytime tasks’ like sorting the pets, loading the dishwasher, thinking about the morning washing, taking makeup off, brushing teeth or getting into bed.

These activities tell your body you want to be awake, triggering wakefulness hormones – so when you finally get into bed your mind is racing.

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My best habit is removing that confusion. I get ready for bed first – lock the doors, turn the gas off and do everything that makes me feel physically and emotionally secure. Then when sleepiness arrives, I can simply toddle off to bed.

Nick Littlehales

Elite sports sleeping coach and author ofSleep

My worst habit:Being too lazy or distracted to change my stale bed linen for a week. Fresh, cool bed linen makes me want to jump straight into bed, let go and almost always leads to a great night’s sleep.

My best habit:My brain and sleep quality are reduced if I spend too much time indoors and don’t get enough natural light, which often means my physical and mental activity has lacked positive stimulation.

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Dr Allie Hare

Consultant in sleep medicine at the Royal Brompton Hospital and co-founder ofGrace Sleep

My worst habit:I have young children, which means I’m guilty of bedtime procrastination when I want a bit of me-time at the end of the day.

My eldest is now a teenager and doesn’t go to bed until 10pm, so I’ve started going to bed later and later while my wake-up time has stayed the same.

Sometimes I’ll put Netflix on knowing I should be going to bed in half an hour, then end up watching an episode and a half.

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My best habit:I use the small amount of me-time I have to wind down with progressive muscle relaxation. It involves tensing and consciously relaxing your muscles from your toes to your head and takes about 15 minutes.

I’ll sit in a chair or on the bed and start by squeezing my feet for five seconds, then relaxing, before moving through the balls of my feet, calves, thighs, stomach, fingers and arms all the way up to my head. It’s a great way to forget about your to-do lists.