This 'healthy' bedtime habit caused my insomnia — a doctor explains why and how to fix it

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 was doing everything right to sleep through the night: consistent sleep schedule, no caffeine after midday, and a calming nighttime routine. So when I started waking up around 2 a.m. night after night, I was baffled.Why was my sleep suddenly being sabotaged? After combing through my routine for the culprit, I realized that a supposedly 'healthy' bedtime habit could be the cause of my middle-of-the-night insomnia: my sleepy tea.I reached out to sleep specialist Dr Shelby Harris to find out why, and to learn about the '10-3-2-1-0' rule she recommends for boosting your chances of sleeping through the night instead... You may like 5 things I would never do after midday as a sleep writer — avoiding these stops my 3 a.m. wake-ups and helps me fall asleep fast Waking up at 3 a.m.? Insomnia experts share 7 common sleep mistakes that ruin your rest — and how to fix them 'This 60-minute sleep rule ended my nighttime anxiety' — a doctor explains how it can help you fall asleep in under 5 minutes Key take-aways: At a glanceMy bedtime habit: I was drinking sleepy tea every evening. It was causing me to wake up around 2 a.m. and even though I wasn't desperate to use the bathroom, once awake I couldn't go back to sleep until I did use it.The temperature trap: Drinking hot liquids too close to bed can raise your core temperature. This can keep you in a lighter state of sleep for longer, where you're more likely to wake up.Bladder irritants: Peppermint and some floral blends can irritate your bladder, making your 'urge to go' feel stronger.The 90-minute cut-off: If you can't sleep without a cup of bedtime tea, Dr Harris recommends finishing it around 60-90 minutes before sleep to reduce the chances of it waking you up in the night.Fluid-free ways to wind down: Try gentle stretching, reading or using a "wind-down audio program" instead of bedtime tea.The '10-3-2-1-0 rule': Dr Harris recommends no caffeine 10 hours before bed, no food or drink (only small sips) 3 hours before bed, no work two hours before bed, no screen time an hour before bed, and not pressing snooze on your alarm.The 'healthy' bedtime habit that caused my insomnia (Image credit: Getty Images)As part of my nighttime routine, I’ve been enjoying a nighttime tea with a blend of chamomile, lavender and valerian — ingredients known for their sleep-inducing qualities.Practising the same activities in the evening can help the mind and body recognize that it’s bedtime and start winding down, so along with my evening bath, book and tidy, my cup of tea became a habit.I found it was helping me sleep, but I reached out to Dr Harris to find out how effective a tea could be.Herbal teas like chamomile may have mild…

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