Getting quality sleep can be difficult any time of year, but Halloween brings its own set of sleep disruptors. From late-night horror marathons to candy overloads, poor sleep can haunt your wellness more than you might expect. This Halloween, don’t let those restless nights creep in. With a few simple tips and tricks, you can sleep like the undead. #1: Be mindful of Halloween candy and sugar intake If Halloween is known for one thing, it’s trick or treating. It’s an annual tradition of kids (and parents) dressing up in costumes, grabbing their pillowcases, and setting out on a mission for sweets. Candy, candy, and you guessed it—more candy. Although, there’s always that house that hands out toothbrushes. The total expected spending on Halloween candy in the United States for 2025 is around $3.9 billion. That’s a lot of added sugar. Candy is an essential part of Halloween fun, but overdoing it can quickly turn the treat into a trick. Research has shown that there is a positive association between higher added sugar intake and poor sleep quality. Some people may find that too much sugar disrupts their sleep. Not to mention, some of our favorite Halloween treats are made with dark chocolate, which actually contains modest amounts of caffeine. Pure, darker chocolate has a higher cacao percentage (>60%) and generally contains a higher amount of caffeine. When either sugar or dark chocolate is consumed more than typical daily habits, it may disrupt sleep, particularly for those who are sensitive to sugar. How to help avoid the sugar crash Time your treats! Try to enjoy your sugary goods at least 2 hours before bedtime. Opt for some low-sugar Halloween treats. From witch fingers to banana ghosts, there’s something spooky for everyone. Set soft limits around how much candy can be enjoyed Halloween night. But remember, Halloween is just one night a year, and what matters the most are the sugar habits for the other 364 days. #2: Be mindful of alcohol consumption Alcohol can throw off your sleep, and let’s face it—Halloween isn’t just about candy for grown-ups, it can be a night with some spooky cocktails involved. Alcohol acts as a central nervous system depressant, which can initially make you feel sleepy and help you fall asleep, but ultimately leads to poor sleep quality. In fact, moderate amounts of alcohol before bed can decrease sleep quality by 24%. To sleep smarter this Halloween, it’s recommended to avoid alcohol for at least 3 hours before bed. Halloween mocktails can also be a delicious and festive substitute! Just remember to skip soda, coffee, or tea when you’re concocting to avoid caffeine before bed. #3: End the screentime a bit early Halloween and spooky season mean horror movies galore, especially late at night. It’s not a secret that screentime and blue light affects our sleep patterns. Too much blue light exposure before bed can disrupt your circadian rhythm, the body’s natural 24-hour cycle, by suppressing melatonin, the hormone that helps you fall asleep. 58% of Americans reported looking at screen within an hour of their bedtime. It might seem hard, but these tips can help you get a better night’s rest: Avoid screentime at least one hour before going to sleep, and yes that means the scary movie marathon. Create a screen-free sleeping zone. Put your phone somewhere you can’t reach for it while in bed. Read a book before bed if you want to stimulate your mind, instead of scrolling on TikTok for hours until you realize it’s way past your bedtime. #4: Sleep support supplements* When needed, sleep support supplements can also help us get quality sleep.* Here are some of our favorites: Sleep Tonight™ Melatonin Drops are made with melatonin, L-theanine, and an herbal blend of passionflower and lemon balm to help you relax at night and enjoy restful sleep.* Take them directly or add them to water or your favorite nighttime cup of tea. Rest and Restore is our new melatonin-free herbal sleep support supplement formulated with clinically studied Shoden® ashwagandha and Sleeproot valerian extracts to reduce stress, support balanced cortisol levels, and support sleep quality.* Sleep Well Gummies combine magnesium, ashwagandha, and melatonin to help you get the quality sleep you need.* This 3 in 1 combo helps relax the mind and body, helps you fall asleep faster, and stay asleep longer.* Shop our full collection of sleep support supplements here.* Happy Halloween from Nature’s Way! Wishing you a frightfully fun Halloween filled with just the right amount of spooks. Hopefully these tips help you sleep like the undead. Shoden® is a registered trademark of Arjuna Natural Pvt. Ltd. Sleeproot is a trademark of OmniActive Health Technologies Limited (India)