By Lachlan Brown
We all know the feeling of waking up sluggish, groggy, and wishing for just a few more minutes of sleep.
Believe it or not, it’s not always about how much sleep you’re getting but the quality of that sleep. And that quality is often determined by what you do before hitting the sack.
If you want to wake up feeling refreshed and energised, it’s time to rethink your night time routine.
Here are 8 bedtime habits you should say goodbye to, for a morning full of energy and vitality.
Let’s dive right in.
1) Screen time before bed
We live in a digital world. It’s pretty much second nature to scroll through our phones or binge-watch our favorite shows right up until we doze off.
However, this habit could be the very thing that’s messing with your sleep.
That blue light emitted from our devices? It disrupts our body’s natural sleep-wake cycle, or circadian rhythm. It tricks our brain into thinking it’s still daytime, which can prevent us from falling asleep or reaching deep, restful stages of sleep.
So if you’re serious about waking up refreshed and energized, it’s time to turn off those screens at least an hour before bed.
Sure, it might be tough at first. But your morning self will thank you for it.
2) Late-night snacking
I’m guilty of this one. Who doesn’t love a late-night snack while watching their favorite show, right?
But hear me out. Eating right before bedtime can lead to discomfort and indigestion, making it harder to fall asleep.
I used to indulge in a bag of chips or a bowl of ice cream late at night. I didn’t think much of it until I noticed how groggy and sluggish I felt in the mornings.
Once I made the switch to having my last meal a few hours before bedtime, the difference was astonishing. I started waking up feeling lighter, more refreshed and ready to tackle the day.
3) Drinking caffeine late in the day
We all love a good cup of coffee or tea. But did you know that caffeine can stay in your system for up to 8 hours?
That means if you’re having that latte or energy drink in the evening, it’s likely still affecting you when it’s time to hit the sack. This can prevent you from falling asleep or reaching deeper, restorative stages of sleep.
If you want to wake up feeling refreshed, consider cutting off caffeine at least 8 hours before your planned bedtime. Opt for decaf or herbal teas instead. Your body – and your alarm clock – will thank you.
4) Lack of routine
Our bodies love predictability. In fact, sticking to a consistent sleep schedule can significantly improve the quality of your sleep.
Going to bed and waking up at the same time every day helps regulate your body’s internal clock. This can help you fall asleep faster and wake up more easily.
So if you’re in the habit of changing up your sleep schedule – going to bed late on weekends, or sleeping in when you can – you might want to reconsider.
Creating and sticking to a regular sleep routine can make a world of difference when it comes to waking up refreshed and ready for the day.
5) Neglecting your sleep environment
When it comes to quality sleep, your environment matters more than you might think.
Your bedroom should be a sanctuary, a place that signals to your body and mind that it’s time to wind down and rest.
If your room is cluttered, noisy, or too bright, it can interfere with your ability to fall asleep and stay asleep.
Take the time to create a peaceful, calming environment. Invest in some blackout curtains, use earplugs or a white noise machine if needed, and keep your room clean and clutter-free.
Trust me, there’s something incredibly soothing about going to bed in a space that truly feels restful. It makes waking up refreshed and energized so much more attainable.
6) Ignoring stress
Anxiety and stress have a sneaky way of creeping into our bedtime thoughts, keeping us from drifting off to sleep. I used to lay awake at night, my mind racing with worries about work, life, and everything in between.
The truth is, carrying the weight of the day into your sleep time can make it difficult to fall asleep or reach a deep, restful state of sleep.
That’s why it’s important to find ways to decompress and let go of stress before hitting the sack. For me, it was starting a mindfulness meditation routine before bed. It made a world of difference.
Whether it’s deep breathing, yoga, reading, or listening to calming music, find what works for you to ease the stress of the day. Your morning self will thank you for it.
7) Exercising too close to bedtime
Exercise is fantastic for your overall health and can even help you sleep better. But if you’re working out too close to bedtime, it might be keeping you up.
Physical activity increases your heart rate and body temperature – two things that can interfere with your body’s ability to calm down for sleep.
If you notice you’re having trouble falling asleep after evening workouts, try shifting your exercise routine to earlier in the day. This allows your body time to wind down and prepare for rest.
Everyone is different, so it may take some experimenting to find what schedule works best for you.
8) Skimping on sleep
This might seem obvious, but it’s so important it bears repeating: you need to get enough sleep.
Our bodies and brains need time to rest and rejuvenate. When we consistently deprive ourselves of the sleep we need, we’re setting ourselves up for groggy mornings and sluggish days.
If you’re cutting corners on sleep – staying up late to finish that show, or getting up early to squeeze in some extra work – stop. Prioritize your sleep. It’s the foundation for waking up feeling refreshed and energized. No shortcuts.
Final thoughts: It’s about quality, not just quantity
When it comes to sleep, it’s not just about the amount, but the quality that truly matters.
It’s not just about feeling rested. Your sleep habits can have profound effects on your overall health.
Whether it’s saying goodbye to late-night snacks or creating a peaceful sleep environment, these small changes can make a big difference.
As you reflect on these bedtime habits, remember that change takes time. Don’t be too hard on yourself if you slip up now and then. It’s about progress, not perfection.
So here’s to better sleep and waking up feeling refreshed and energised. You’ve got this.
This article first appeared on the HackSpirit website
Lachlan Brown is the founder and editor of HackSpirit