5 Things You Should Never Do After 7 PM If You Struggle With Anxiety

It’s late, you’re exhausted, but instead of winding down, you’re scrolling through your phone, answering messages, and replaying the day’s events in your head. Sound familiar?

For many people, anxiety spikes at night when distractions from the day fade, leaving them alone with their thoughts. A 2024 global survey found that 42% of people struggle to sleep due to anxiety, while 27% cite work-related stress.

The human brain isn’t wired to switch from high alert to deep sleep instantly. Certain habits—like checking work Slack or eating too close to bedtime—can keep the nervous system in overdrive and make restful sleep feel impossible.

Bright lights, interactive gadgets like smartphones, arguments, and problem-solving are all terrible for falling asleep, according to Alex Dimitriu, MD, a dual board-certified psychiatrist and sleep medicine specialist based in California.

“Even if you do manage to fall asleep, sleep will be lighter as the brain just can’t slow down that fast,” Dimitriu told Verywell in an email.

Here are five common habits that could be fueling your nighttime anxiety and what you can do instead.

1. Doomscrolling 

What is meant to be a “quick” scroll before bed can easily turn into an hour of consuming distressing news or endless reels and TikTok videos.

Any kind of scrolling is a lot like playing a slot machine before bed, Dimitriu said. The intermittent reward of finding something new and interesting does not allow the brain to relax and get ready to sleep.

This habit actively stimulates the brain’s stress response and induces the stress hormone, cortisol. When cortisol increases, it can suppress the production of melatonin, a hormone that helps regulate your sleep cycle. Studies have found a direct link between higher cortisol levels and generalized anxiety.

What You Can Do Instead:

• Set a news and social media curfew at least two to three hours before bed
• Try low-stimulation activities to unwind like reading or journaling

2. Checking Work Emails

When you read or respond to work emails and Slack messages, your brain is in a heightened state of alertness to help you react and respond. Engaging with work in the evening can shift the brain into problem-solving mode. As a result, cortisol naturally increases and prevents the body from relaxing.

This can lead to racing thoughts, rapid heart rate, and difficulty falling asleep. Blue light exposure from screens can also further suppress melatonin production.

“Stop doing active stuff well before bed. Bright lights, blue lights, screens, and even those energy-saving LED lights in your home may be too blue for your bedtime and sleep quality,” Dimitriu said.

What You Can Do Instead:

• Use “Do Not Disturb” mode or pause notifications on your work devices
• Set a curfew for checking emails and messages, ideally two to three hours before bed

3. Taking Certain Medications Too Late at Night

Some medications like ADHD stimulants, antidepressants, and decongestants can interfere with sleep or cause insomnia when taken too late in the day.

“Stimulating medications, like ADHD medications, have a similar effect as caffeine,” Kyoungbin Im, MD, a board-certified psychiatrist specializing in sleep medicine and associate professor at UC Irvine, told Verywell.

ADHD medications can increase dopamine and norepinephrine—neurotransmitters that promote alertness and focus—and disrupt sleep.

What You Can Do Instead:

• If your medications are interfering with your sleep, talk to your physician about adjusting the dosage or timing to promote a more restful sleep.

4. Having Caffeinated Drinks

When you drink coffee, soda, or tea at night, you may delay your body’s natural sleep process. Even when it’s worn off, you may still have a hard time falling asleep. Caffeine actually blocks a sleep-inducing chemical called adenosine and it takes a while to exit your body.

“Caffeine has a six-hour half-life. So, if you drink 20 ounces at noon, there’s still 10 ounces in your system by 6 p.m. and 5 ounces in your system at 12 a.m. This is the equivalent of drinking a 5-ounce cup of coffee at midnight,” Dimitriu said.

What You Can Do Instead:

• Cut off caffeine intake by noon at the latest
• Opt for herbal tea or decaffeinated options in the afternoons and evenings

5. Eating Heavy Meals Before Bedtime

Eating heavy, greasy, or spicy meals before bed can cause acid reflux, bloating, and fluctuations in body sugar, all of which can impact the quality of your sleep. Because the body prioritizes digestion, it’ll have a much harder time preparing for sleep.

However, eating too early may also affect your sleep.

Im said one of his patients who practiced intermittent fasting would fall asleep early but wake up by 2 a.m. because his last meal was at 11 a.m. This schedule triggered the body’s sleep response too early. If you tend to eat much earlier than your bedtime, you can try adding a light evening snack to signal bedtime for your body.

“It’s just not about just how heavy or what kind of meals you are having—these meals can actually have an impact too by either advancing or delaying the [body’s] circadian rhythm,” added Im.

What You Can Do Instead:

• Avoid eating two to three hours before bed
• Stay away from alcohol three to four hours before sleeping

How to Reduce Your Anxiety at Night

Establishing a comforting, anxiety-reducing routine for your evenings can help regulate your body’s natural circadian rhythms and promote more restful sleep.

Here are some tips to get you ready for a relaxing routine:

• Stick to a consistent bedtime so your body knows it’s time to unwind
• Avoid all screens two to three hours before bed
• Engage in relaxing activities like reading, stretching, or deep breathing exercises
• Dim the lights—no overhead lights—to encourage melatonin production
• Experiment with some wind-down techniques like journaling or meditation

When your brain gets enough quality sleep, Dimitriu said, your impulse control will also improve, making it easier for you to shut down unwanted thoughts and regulate your emotions.