People who wake up feeling tired every morning usually do these 9 things wrong at night

Waking up feeling tired every morning is a familiar feeling for many of us. It’s like we’re fighting a losing battle with our alarm clocks.

Yet, some people seem to jump out of bed, ready to conquer the day. What’s their secret? It’s simple. They avoid doing these nine things wrong at night.

Here are 9 habits to reconsider if you want to trade in morning sluggishness for energy and vitality.

Let’s jump in.

1) Late-night screen time

We live in a world dominated by screens, and we’re all guilty of scrolling through our phones or watching Netflix right up until bedtime.

But here’s the thing – it’s messing with your sleep.

The blue light emitted from our screens suppresses melatonin production, the hormone responsible for regulating sleep. This means when you’re ready to hit the hay, your body is still in ‘awake’ mode.

Ever noticed how you toss and turn after a late-night movie marathon or a gaming session? That’s your body struggling to switch gears.

Experts recommend logging off at least an hour before bed to let your body wind down naturally.

It’s a simple change, but it can make a huge difference in how you feel when you wake up in the morning. 

2) Overdoing caffeine

As a certified coffee lover, this was a hard one for me to come to terms with.

I used to think that my 3 cups a day, including that evening pick-me-up, were harmless. But I couldn’t have been more wrong.

Caffeine, while a great energy booster, sticks around in our system far longer than we realize. That evening coffee was causing me to toss and turn for hours before I could finally drift off.

It turns out, it’s not just about how much caffeine you have, but also when you have it. Experts suggest that consuming caffeine even six hours before bedtime can significantly disrupt your sleep.

The day I swapped my evening coffee for a herbal tea, marked the end of my morning grogginess. Now, I limit my caffeine consumption to the morning hours and enjoy a peaceful, uninterrupted sleep every night.

3) Eating heavy meals late at night

Dinner is often our biggest meal of the day, and for many of us, it’s also the latest.

And while there’s nothing like a hearty dinner to end the day, eating a large meal close to bedtime can wreak havoc on your sleep quality.

Our bodies are designed to digest food most efficiently when we’re upright and active, not when we’re lying down. When you eat a big meal and then hit the sack, your body has to work overtime to digest, leading to discomfort and disrupted sleep.

Moreover, lying down soon after eating can cause acid reflux, a condition where stomach acid flows back into the esophagus causing heartburn and indigestion.

Interestingly, Spain, a country known for its late dinners, has one of the highest percentages of people suffering from acid reflux in the world!

4) Skipping a bedtime routine

Remember when you were a kid and your parents had a strict routine for you before bed? There was a good reason for that.

A consistent bedtime routine sends signals to your body that it’s time to wind down and prepare for sleep. But as adults, many of us skip this crucial step.

We go from the hustle and bustle of our day straight to trying to fall asleep. That’s like expecting a car to go from 60 miles an hour to zero in an instant – it just doesn’t work that way.

Try implementing a nightly routine to signal to your body that it’s time to rest. This could be anything from reading a book, doing some light stretches, meditating, or even just brushing your teeth and washing your face.

The key is consistency. Over time, your body will associate these actions with sleep, making it easier to fall asleep and wake up feeling refreshed.

5) Neglecting the sleep environment

The environment you sleep in plays a crucial role in how well you sleep. Yet, many of us pay little attention to creating a space that encourages restful sleep.

A cluttered room, uncomfortable mattress, or a room that’s too hot or cold can all disrupt your sleep cycle and leave you feeling fatigued in the morning.

It’s recommended to keep your bedroom cool, dark, and quiet for the best quality of sleep. Investing in blackout curtains, earplugs or a white noise machine can help.

Also, ensure your bed and pillows are comfortable and supportive. An uncomfortable mattress can lead to poor sleep and even physical discomfort.

6) Ignoring stress and anxiety

Life can be overwhelming, and sometimes our worries don’t clock out when we do. If you’re laying in bed at night with your mind racing, it’s hard to get a good night’s sleep.

Ignoring these feelings won’t make them go away. In fact, they might even get worse.

The solution? Practice mindfulness and self-care.

Take a few minutes before bedtime to write in a journal or practice some deep breathing exercises. It may seem simple, but acknowledging your feelings and worries can help ease your mind and prepare it for rest.

Sleep isn’t just about resting your body, it’s about resting your mind too.

7) Skipping physical activity

I’ll admit it, I wasn’t always a big fan of exercise. After a long day, the last thing I wanted to do was hit the gym or go for a jog. But I noticed on the days I did muster up the energy to work out, I slept like a baby.

Science backs this up too. Regular physical activity can help you fall asleep faster and deepen your sleep. Just be mindful not to exercise too close to bedtime as it could have the opposite effect and energize you.

For me, a simple 30-minute walk after dinner made all the difference. Not only did it aid in digestion, but it also helped me unwind and prepare for bed.

If regular exercise isn’t a part of your routine yet, consider giving it a try. Even a short walk can make a big difference in your sleep quality.

8) Drinking alcohol before bed

A glass of wine or a beer before bed can seem like a good idea. After all, it does make you feel sleepy. But while alcohol might help you fall asleep faster, it actually disrupts your sleep cycle.

Alcohol reduces rapid eye movement (REM) sleep – the stage of sleep where dreams occur and where it’s thought that learning and memory processes take place.

This disruption can leave you feeling groggy and unfocused the next day. So while it might be tempting to have a nightcap to help you drift off, it could be doing more harm than good.

Try swapping out the alcoholic beverage for a calming herbal tea or warm milk. This small change could lead to a big improvement in your sleep quality and how you feel in the morning.

9) Not setting a consistent sleep schedule

If there’s one thing you take away from this, let it be the importance of a consistent sleep schedule.

Going to bed and waking up at the same time every day, even on weekends, can significantly improve the quality of your sleep.

Our bodies follow a natural sleep-wake cycle, known as the circadian rhythm. By sticking to a schedule, you’re reinforcing this cycle, making it easier to fall asleep and wake up each day.

Sure, sleeping in on a Saturday morning feels great, but it can throw your body off schedule and make it harder to get up come Monday.

A consistent sleep schedule is arguably the most effective way to achieve long-term improvements in sleep quality. So, set those alarms and stick to them. Your body will thank you for it.

Final thought: It’s a cycle

The reality of our lives is that they are governed by cycles – our body clock, or circadian rhythm, being one of the most influential.

This internal timekeeper plays a significant role in when we feel alert or sleepy, and when done right, it ensures we wake up feeling refreshed and energized. But when disrupted, it can lead to a constant state of fatigue and lethargy.

The way we live our lives – our habits, activities, and choices – have a direct impact on this rhythm. Each decision we make, whether it’s consuming caffeine late in the day or scrolling through social media before bed, can either align with or disrupt this cycle.

The key to waking up feeling invigorated every morning lies in understanding this delicate balance and making conscious choices that support our natural sleep-wake cycle.

So as you reflect on these insights, remember that change begins with awareness. It’s about making small, gradual changes in your nighttime routine and observing how they affect your sleep and energy levels.

After all, sleep isn’t just a passive state of rest – it’s an active state of healing, restoration, and preparation for the day ahead.

And it’s within your control to make the most out of it.

Lucas Graham

Lucas Graham, based in Auckland, writes about the psychology behind everyday decisions and life choices. His perspective is grounded in the belief that understanding oneself is the key to better decision-making. Lucas’s articles are a mix of personal anecdotes and observations, offering readers relatable and down-to-earth advice.

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