Tired of waking up more exhausted than when you went to bed?
You’re not alone.
Many people struggle to start their day feeling refreshed, and the culprit might just be the habits they engage in before sleep.
Luckily, there’s a solution.
By eliminating seven common bedtime habits—like scrolling through your phone or having a late-night snack—you can improve your sleep quality and wake up feeling energized and ready to take on the day.
Let’s dive in:
1) Binge-watching until the wee hours
Let’s face it, we’ve all been there.
You’re cozied up in bed, remote in hand, ready to unwind with your favorite show.
One episode turns into two, two turns into three and before you know it, it’s 2 a.m.
Sound familiar?
While it may seem like a harmless way to relax before bed, the truth is, this habit can seriously mess with your sleep.
The blue light emitted by screens suppresses our natural sleep hormone, melatonin, making it harder for us to fall asleep.
So next time Netflix asks “Are you still watching?” maybe it’s time to hit ‘No’ and hit the hay instead.
Your refreshed morning self will thank you.
2) Late night snacking
I’ve always been a bit of a night owl.
And for me, staying up late often went hand in hand with late-night snacking.
I mean, who doesn’t love a good midnight snack, right?
But I soon realized that my love for late-night munchies was actually impacting my sleep, and not in a good way.
Eating close to bedtime can cause discomfort and indigestion, making it harder to fall asleep and stay asleep.
Now, I make it a point to finish eating at least two hours before I go to bed and trust me, the difference is noticeable.
If you’re like me and you love a good late-night snack, try to wrap up your eating earlier in the night.
3) Neglecting a bedtime routine
For the longest time, I was the kind of person who would crash into bed as soon as exhaustion hit.
No winding down, no routine – nothing. I thought sleep was all about closing my eyes and waking up the next morning.
Boy, was I wrong.
I began to notice that my mornings were a struggle.
I’d wake up feeling tired, groggy, and anything but refreshed. That’s when I realized – I needed a routine.
Now, I have a set bedtime ritual that includes reading a book, doing some light stretching, and even some deep breathing exercises.
It signals to my body that it’s time to wind down and prepare for sleep.
And guess what?
My mornings have never been better.
4) Reaching for that nightcap
A glass of wine or a shot of whiskey before bed – sounds like a good way to wind down, right?
Well, not really.
Contrary to popular belief, while alcohol might help you fall asleep quicker, it actually disrupts the quality of your sleep.
It can cause you to wake up in the middle of the night and leave you feeling groggy and unrested in the morning.
I learned this the hard way when my ‘nightcap routine’ left me feeling more tired than ever.
So, next time you think about reaching for that nightcap, consider opting for a calming herbal tea or warm milk instead.
5) Checking your phone
Let’s be honest, our phones are practically glued to our hands these days.
Whether it’s a late-night email check, a quick scroll through social media, or just a game before bed, we’ve all been guilty of this.
What we don’t realize is that this habit might be the very thing standing between us and a good night’s sleep.
The blue light emitted from our phones can trick our brains into thinking it’s still daytime.
And here’s something to chew on – according to the UCLA Health, using electronic devices before bed delays our body’s internal clock (a.k.a., our circadian rhythm), suppresses the release of the sleep-inducing hormone melatonin, and makes it more difficult to fall asleep.
Maybe it’s time to put down the phone and pick up a book instead – it could be just the switch you need for better sleep.
6) Stressing about tomorrow
We’ve all been there.
Lying in bed, staring at the ceiling, our minds racing with thoughts of tomorrow’s tasks, looming deadlines, or unfinished work.
It’s natural to worry.
But when these worries start affecting our sleep, it’s time to take a step back.
I’ve found that taking a few moments before bed to clear my mind and practice mindfulness makes a world of difference.
It helps me let go of the day’s stresses and prepares me for a night of peaceful sleep.
We’re all human. We all worry. But remember – a good night’s sleep is crucial for tackling tomorrow’s challenges.
7) Ignoring your body’s sleep signals
Our bodies are smarter than we give them credit for.
They have a natural rhythm, a built-in clock that lets us know when it’s time to sleep and when it’s time to wake up.
Ignoring these signals and pushing past your usual bedtime can lead to poor sleep quality and make waking up in the morning a real struggle.
Listen to your body.
If you’re feeling tired, it might be time to hit the hay, even if it’s earlier than you planned.
Good sleep isn’t just about quantity, it’s about quality too. So tune in to your body’s signals and give it the rest it needs.
Final thoughts
If you recognize some of these habits in your own bedtime routine, don’t worry – you’re not alone.
The good news?
They’re just habits. And habits can be changed.
Start by becoming more aware of your nightly routine.
Ask yourself – what can I change about my bedtime routine? How can I better set myself up for a good night’s sleep and a more energized morning?
Don’t expect an overnight transformation.
It takes time to break old habits and establish new ones, but small steps lead to big changes. You’ve got this!