I still remember a time in my life when I’d practically roll out of bed feeling groggy, no matter how many hours I’d slept. It was frustrating and confusing. I’d ask myself, “Why am I dragging every morning?” I tried waking up earlier, waking up later, exercising more, even changing my pillow—yet nothing worked.
Eventually, I realized the problem wasn’t how I was waking up, but how I was winding down. My nighttime routines were doing me no favors, and once I made a few adjustments, my mornings felt completely different.
These days, if I open my eyes feeling sluggish, I don’t jump to blame my alarm clock or the weather. Instead, I take a look at my previous night’s habits.
Below, I want to share seven evening pitfalls that I’ve discovered—both in my own life and in the lives of people I’ve worked with—that can rob you of a good night’s rest. I hope these insights help you greet each day with more energy and clarity.
1. Going heavy on electronics before bedtime
It’s tempting to scroll through social media or watch a show right up until the moment you close your eyes. I’ve been guilty of that more times than I’d like to admit. But all that screen time can be rough on your sleep patterns. Electronic devices emit blue light that suppresses melatonin, the hormone that helps you wind down.
I first became aware of this after stumbling on a study discussed by Dr. Andrew Huberman, a neuroscientist who emphasizes the connection between light exposure and sleep quality. The moment I started limiting my phone use an hour before bedtime, I noticed I was dozing off faster.
Now, instead of scrolling, I’ll pick up an actual book or do some light stretching. It’s amazing how quieting the digital noise can help my mind let go of the day.
2. Consuming caffeine late in the day
Caffeine doesn’t just come from coffee—it hides in tea, soda, chocolate, and sometimes even supplements. I love a good latte, but I’ve learned the hard way that caffeine’s effects can linger for hours. If I consume it after mid-afternoon, I find myself tossing and turning that night.
Caffeine blocks adenosine receptors in the brain. Adenosine is a chemical that helps us feel sleepy, so if you’re still riding a caffeine buzz at 8 p.m., you’re less likely to drift off smoothly.
These days, I set a personal caffeine cutoff at around 2 p.m. If I’m craving something warm later in the day, I switch to herbal teas. This small shift alone has had a surprisingly big impact on how rested I feel the following morning.
3. Skipping a wind-down routine
For a long stretch, I thought I didn’t need a wind-down routine. I’d just go, go, go all day—right until my head hit the pillow. But that constant momentum followed me into bed, and my mind would keep racing. Even after my body was exhausted, my brain felt too wired to rest.
I decided to experiment with a simple nighttime ritual. It doesn’t have to be elaborate. For me, it’s turning down bright lights, playing some mellow music, and maybe doing a quick, guided meditation. If you like journaling, that can be a helpful way to slow down your thoughts.
The important thing is to create a signal—something that tells your brain, “We’re shifting gears and wrapping up the day.” Over time, my mind learned to recognize these signals, making relaxation come more naturally.
4. Overloading your mind with stress or negativity
Ever notice how worries seem louder at night? The quiet of the evening often amplifies stress. I used to spend my late hours overthinking everything—tomorrow’s to-do list, unresolved conflicts, or even distant future plans. I’d lie awake, replaying hypothetical scenarios. In the morning, I felt drained before the day had even begun.
One technique that helps me is what I call a “mental unload.” I’ll grab my journal or a piece of paper and write down whatever’s swirling in my head. It’s like transferring mental clutter onto a safe surface, so it doesn’t rattle around my brain.
If journaling isn’t your style, talking it out with a trusted friend or family member can help, as long as it doesn’t morph into a stressful conversation. The key is to lighten your mental load before bed so you’re not carrying it into your dreams.
5. Eating heavy or sugary foods late at night
I come from a family that valued healthy meals, but that doesn’t mean I never indulge. I have a notorious sweet tooth, and there’ve been nights when I gave in to late-night cravings.
I’m talking ice cream at 10 p.m. or a big bowl of pasta as a midnight snack. It always felt comforting in the moment, but I’d regret it when I couldn’t settle into sleep or woke up feeling groggy.
Digestion takes energy, and consuming a large or sugary meal before bedtime puts your system into overdrive. I used to assume I could just lie down and let my body handle it, but the truth is that my sleep was lighter, and I’d often wake up at odd hours.
If I get a bit hungry late in the evening, I’ll opt for a light snack like a banana or a small serving of yogurt. It’s much easier on my system and doesn’t interfere with the rest I need.
6. Inconsistent bedtime schedule
I used to be the queen of “catching up” on weekends. I’d stay up late on Friday and Saturday, telling myself I deserved to let loose after a busy week. Come Sunday night, though, I couldn’t fall asleep. Monday morning would arrive, and I’d be scrambling to get back on track, feeling more tired than before.
Our bodies love rhythm, which is something James Clear often highlights in his work on habit formation. Having a set bedtime doesn’t sound glamorous, but it trains your internal clock. These days, I aim for a consistent lights-out time, even on weekends.
A bonus is that I’m rarely jolted awake by my alarm—I often stir naturally, which feels so much better than that dreaded beep. Life will throw curveballs, and some nights I do stay up later. But the more I respect my internal clock, the easier mornings become.
7. Using alcohol as a sleep aid
In my mid-20s, after a long day of training or coaching, I’d sometimes unwind with a glass of wine. It felt like it took the edge off and made me sleepy. The catch is that although alcohol can help you nod off initially, it disrupts the quality of your rest.
You might pass out quickly, but the second half of the night often becomes fragmented, leading to those groggy, “Why am I so tired?” mornings.
For me, the proof is in how I feel when I wake up. A couple of drinks close to bedtime often leads to feeling restless overnight. While I don’t completely avoid alcohol, I’ve learned to time it wisely—if I’m going to have a drink, I try to do it earlier in the evening. That gives my body time to metabolize it before I slide under the covers.
Conclusion
Feeling refreshed in the morning isn’t just about what time you go to bed or how many hours you manage to log—it’s about taking an honest look at the habits that shape your nights.
We all have quirks in our evening routines that can set us up for restless sleep and low energy. Identifying those quirks, one by one, is a step toward making mornings a little brighter.
Personally, I’ve found that small changes compound over time. By swapping late-night scrolling for a wind-down routine or cutting off caffeine after lunch, I started to wake up with a clearer head.
And on those days I do find myself dragging, I pause to ask: “Which of my own recommendations did I ignore last night?” It’s a work in progress, but I’ve learned that the payoff—feeling genuinely rested—is absolutely worth the effort.
If you can pinpoint even one evening habit that needs tweaking, you’re already on track to greet tomorrow with a whole lot more energy. Just remember, it’s all about progress, not perfection.
