This 'healthy' bedtime habit caused my insomnia — a doctor explains why and how to fix it
The author, a sleep writer, experienced recurring 2 a.m. wake-ups despite following a consistent bedtime routine, only to discover that her nightly sleepy tea was likely the culprit. Drinking herbal tea too close to bedtime can raise core body temperature and irritate the bladder, disrupting deep sleep. A sleep specialist recommends the '10-3-2-1-0' rule and avoiding fluids 60-90 minutes before bed to improve sleep continuity.
- ▪The author was drinking herbal sleepy tea containing chamomile, lavender, and valerian before bed, believing it helped her sleep.
- ▪Dr. Shelby Harris explained that hot liquids near bedtime can elevate core temperature and keep sleep lighter, increasing nighttime awakenings.
- ▪Peppermint and floral ingredients in some teas can act as bladder irritants, creating a stronger urge to urinate even with small amounts of fluid.
- ▪Dr. Harris recommends the '10-3-2-1-0' rule: no caffeine 10 hours before bed, no food or drink 3 hours before, no work 2 hours before, no screens 1 hour before, and no snoozing.
- ▪To wind down without fluids, she suggests alternatives like gentle stretching, reading, or using a wind-down audio program.
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Wellness Sleep Sleep Problems This 'healthy' bedtime habit caused my insomnia — a doctor explains why and how to fix it Features By Lauren Jeffries published 28 April 2026 Plus, the '10-3-2-1-0' rule a board-certified sleep specialist recommends to stop middle-of-the-night wake-ups and help me sleep through again When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. (Image credit: Getty Images) Jump to: The bedtime habit that caused my insomnia Why it was waking me up at 2am The '10-3-2-1-0 rule' I’m sticking to instead Copy link Facebook X Reddit Email Share this article 0 Join the conversation Follow us Add us as a preferred source on Google Newsletter Subscribe to our newsletter As someone who writes about sleep for a living, I thought I…
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