There’s a clear link between our nighttime habits and how we feel when we wake up in the morning.
It’s about the choices we make before we hit the hay. People who wake up energized each day typically avoid certain nighttime behaviors – behaviors that many of us might be guilty of doing.
Having a great start to your day doesn’t start in the morning, it starts the night before. Those who have cracked the code of waking up refreshed and ready to take on the day have certain ‘not-to-do’ things on their list.
And guess what? I’m going to share those with you. Here are 9 things those morning people avoid at night – and you should too.
1) Late night screen time
Those who leap out of bed with energy to spare are often those who avoid screens for at least an hour before bedtime.
The reason being—the blue light emitted by these devices can trick our brains into thinking it’s still daylight, per Sleep Foundation. It disrupts our natural sleep-wake cycles and impacts the release of melatonin – our sleep hormone.
To put it simply, late-night screen time equals poor quality sleep. So, if you want to wake up feeling refreshed and ready to go, consider switching off earlier.
2) Late-night snacking
You know what I’m talking about – those late-night cravings that have you raiding the fridge at 11 pm. I used to be a serial offender myself, always hunting for a midnight snack.
But guess what? Those who wake up full of energy usually avoid late-night snacking.
Late-night snacking can lead to digestive issues that disrupt sleep. Not to mention, our bodies are not meant to digest food while we sleep, they’re meant to restore and repair.
When I put a stop to my late-night munchies, I noticed a significant improvement in my morning energy levels. Turns out, the body appreciates not having to work overtime while it’s supposed to be resting.
3) Drinking caffeine late in the day
Caffeine – it’s the world’s most popular stimulant. That cup of coffee or tea might seem like a good idea to keep you going through the evening, but it could be sabotaging your sleep.
Caffeine has a half-life of about five to six hours. This means that if you have a cup at 6pm, by midnight, half of that caffeine is still in your system. And this can prevent your body from entering the deeper, more restorative stages of sleep.
The people who wake up feeling refreshed and ready for the day are generally those who cut off their caffeine consumption by early afternoon. This gives their bodies ample time to process and eliminate the stimulant, promoting a better night’s sleep.
4) Neglecting a sleep schedule
Consistency is key. It’s not just about what you do before bed, but also when you do it.
Those bright-eyed morning people tend to stick to a regular sleep schedule. They go to bed and wake up at the same time every day – yes, even on weekends.
Our bodies love routine. Having a consistent sleep schedule helps regulate our internal body clock, also known as our circadian rhythm. This can improve the quality of our sleep and make waking up easier.
If you’re guilty of burning the midnight oil during the week and then sleeping in on weekends, try adjusting your habits. Establishing a regular sleep schedule could be the secret to waking up feeling energized.
5) Keeping a cluttered sleep environment
A cluttered room can lead to a cluttered mind. And a cluttered mind is hardly conducive to a restful night’s sleep.
People who wake up feeling energized often maintain a clean, calm sleep environment. They understand the importance of the bedroom as a place of rest and relaxation.
A messy room can be distracting and create subconscious stress. On the other hand, a clean, organized space can promote calm and relaxation, aiding in a more restful sleep.
So if your bedroom is more chaos than calm, consider tidying up. A serene sleep environment could be your ticket to waking up refreshed and ready for the day.
6) Skipping out on self-care
Amidst life’s chaos, self-care often takes a backseat. Yet, those who greet the morning with a spring in their step prioritize self-care before hitting the hay.
Self-care goes beyond bubble baths and face masks—although they’re undeniably delightful. It’s about carving out moments to decompress and indulge in activities that nourish your soul.
Whether it’s diving into a good book, practicing meditation, or unwinding with some reflective journaling, the goal is simple: to ease stress, invite tranquility, and pave the way for a restful night’s sleep.
7) Ignoring physical activity
Once upon a time, I saw exercise solely as a means to slim down or beef up. Little did I know, it’s a secret weapon for sleep too.
Here’s what I’ve learned: consistent physical activity is the linchpin for waking up refreshed. It regulates your sleep cycle, dials down stress levels, and amplifies overall sleep quality.
I wasn’t always the picture of athleticism. Juggling work and a laundry list of obligations left little room for exercise. But when I carved out even a sliver of time for physical activity, the payoff in sleep quality was staggering.
No need for Herculean efforts—an easy 20-minute stroll works wonders.
8) Overloading on fluids
Staying hydrated is important, no doubt about it. But drinking too much fluid before bed can interrupt your sleep cycle.
Nighttime trips to the bathroom can disrupt your sleep, making it harder for you to feel refreshed in the morning. The people who wake up energized usually cut down on their fluid intake a few hours before bedtime.
Of course, staying hydrated throughout the day is essential for overall health. But try to drink most of your fluids earlier in the day, and limit your intake in the evening.
This way, you can reduce those midnight bathroom visits and enjoy a more restful night’s sleep. Your morning self will thank you for it.
9) Overlooking the power of a bedtime routine
A bedtime ritual isn’t merely a checklist before lights out—it’s a potent cue to your body that bedtime beckons.
Masterful risers embrace the sanctity of a nightly routine. Whether it’s diving into a book, luxuriating in a warm soak, or the simple rituals of dental hygiene, consistency is the name of the game.
Fun fact: Research suggests that families with young children, like toddlers, should make a habit of following a consistent bedtime routine every night. This routine not only helps kids sleep better but can also make them happier and better behaved during the day.
When you do the same things in the same order every night before bed, you’re giving your brain a signal that it’s time to wind down and get ready for sleep. This helps you ease into sleep effortlessly and enjoy a peaceful night’s rest.
Final thoughts: It’s a dance with the circadian rhythm
Exploring our daily routines reveals a profound link with our body’s innate rhythms. Our circadian rhythm, orchestrating our sleep-wake cycle, dictates how we greet each day.
Those awakening refreshed have mastered the art of synchronization. They grasp the significance of harmonizing lifestyle choices with this internal clock.
Be it eschewing late-night caffeine, maintaining a steady sleep pattern, or nurturing a serene bedtime ritual, these practices harmonize with our body’s rhythm.
The key? Consistent habits attuned to our body’s natural cadence, ensuring each morning begins on an energized note.
