I get it.
Waking up feeling drained, even after a full night in bed?
It sucks. Been there too many times.
Turns out, it’s not just about how long you sleep—it’s how you wind down before bed.
Your nighttime habits might be messing with your mornings more than you realize.
There are 8 things you might be doing that are stealing your energy before you even open your eyes.
The best part? You can totally fix them.
1) Late-night screen time
We all do it.
A quick check of social media, or a late-night binge of our favorite TV show before bed. It seems harmless, right?
Well, according to psychology, this habit might be what’s causing your morning exhaustion.
Blue light emitted from your electronic devices can trick your brain into thinking it’s still daytime, disrupting your body’s natural sleep-wake cycle. This can cause issues with falling asleep and the quality of sleep you get.
So, what’s the solution? Consider unplugging at least an hour before bedtime. Read a book, listen to some calming music or try a bit of meditation instead.
As hard as it might be to step away from the screens, your sleep quality could greatly improve. And that means waking up feeling refreshed and ready to tackle the day.
2) Skipping the wind-down
I’m guilty of this one.
After a long day, I used to crash into bed expecting to fall straight asleep. But my mind would be racing, replaying the day’s events or worrying about tomorrow’s tasks.
Psychologists suggest that this habit of skipping a wind-down routine can lead to poor sleep.
Without giving our mind and body time to relax and transition into sleep mode, we end up tossing and turning, leading to that familiar feeling of morning fatigue.
Now, I make it a point to have a relaxing routine before bed. It could be as simple as sipping on a warm herbal tea or doing some gentle stretches. The key is to signal to your body that it’s time to sleep.
3) Consuming caffeine late in the day
It’s no secret that caffeine is a stimulant – it’s why we reach for that cup of coffee in the morning.
But did you know that its effects can last for up to 6 hours in your body? This means that even if you’re consuming caffeine in the afternoon, it could still be affecting your sleep at night.
Caffeine can interfere with your ability to fall asleep and the depth of your sleep. As a result, you might find yourself waking up tired, despite having spent a decent amount of time in bed.
Consider limiting your caffeine intake to the morning hours. Or, better yet, try switching to a decaffeinated version or a soothing herbal tea for your afternoon pick-me-up. Your sleep quality might just thank you for it.
4) Working out too close to bedtime
Exercise is fantastic for our overall health and well-being.
But timing is everything, especially when it comes to sleep.
Working out gets your adrenaline pumping and raises your body temperature – two things that are not conducive to a good night’s sleep.
If you’re exercising right before bed, you might find it difficult to fall asleep and reach those deep, restorative stages of sleep.
The solution? Try to schedule your workouts for earlier in the day.
If you must exercise in the evening, aim to finish at least a few hours before bed. This will give your body time to cool down and transition into sleep mode.
5) Neglecting your sleep environment
It’s easy to overlook, but your sleep environment plays a significant role in how well you sleep.
Are you sleeping in a cluttered room, with bright lights or disruptive noises? All of these can impact the quality of your sleep, leading to you waking up feeling exhausted.
Take a moment to really assess your sleep environment. Make it a sanctuary for rest and relaxation.
Invest in blackout curtains if there’s too much light, use earplugs if it’s too noisy, and keep it clean and clutter-free.
There’s something truly heartwarming about creating a space that’s dedicated to your rest and well-being. It might take some time and effort, but when you start waking up refreshed and rejuvenated, it will be worth it.
6) Eating heavy meals late at night
I’ve always been a night owl and, with that, came late-night snacking.
However, I soon realized this habit was negatively affecting my sleep.
Eating a heavy meal too close to bedtime can lead to discomfort and indigestion, making it harder for you to fall asleep. Also, your body has to work to digest the food rather than focusing on rest and recovery.
Now, I try to have dinner at least a couple of hours before bed and limit late-night snacking. It was a tough change, but my sleep quality improved significantly.
7) Ignoring a consistent sleep schedule
Our bodies thrive on routine, especially when it comes to sleep.
Going to bed and waking up at the same time every day helps regulate your body’s internal clock, or circadian rhythm. This, in turn, can help you fall asleep faster and enjoy deeper, more restorative sleep.
But if you’re constantly changing your sleep schedule – going to bed late some nights, waking up early other days – it can throw off this internal clock. The result? You guessed it – waking up feeling exhausted.
Try to maintain a consistent sleep schedule, even on weekends.
Yes, it might mean resisting the temptation to sleep in on a lazy Sunday, but your body will thank you for the consistency.
8) Overlooking the importance of a sleep routine
If there’s one thing I want you to take away from this, it’s the importance of a sleep routine.
Just like children, adults benefit from a regular bedtime routine that signals to our brain that it’s time to wind down and sleep.
This could include activities like reading, meditating, taking a warm bath, or listening to calming music. The key is to find what works best for you and make it a consistent part of your nightly routine.
Skipping this crucial step can leave your mind active and alert when you should be sleeping, leading to those dreaded mornings of waking up exhausted.
It’s all about balance
The complex dance of sleep and wakefulness is deeply intertwined with our biology and behavior.
One key player in this ballet is a hormone known as melatonin, often referred to as the “sleep hormone”.
Melatonin’s role is to signal to our bodies that it’s time for rest, but its production can be hampered by many of the habits we’ve discussed – from late-night screen time to inconsistent sleep schedules.
By addressing these habits, you’re not just improving your chances of a good night’s sleep. You’re also working in harmony with your body’s natural rhythms, fostering a sense of balance that extends beyond the realm of sleep.
So, as you reflect on these eight bedtime habits, consider how each one might be affecting your sleep and, by extension, your overall well-being.
Remember, change does not happen overnight. But with each small step, you’re moving closer towards those mornings of waking up refreshed and ready to seize the day.
Sleep well.
