Clifton Kopp
How we start our mornings sets the tone for the rest of the day.
So if you want to enjoy successful and productive days, regularly waking up happy and refreshed is the way to go.
But like anything in life, waking up on the right side of the bed doesn’t come naturally for all of us.
Many of us have to put the work in to achieve peak morning status.
In this article, I’ll take you through the bedtime habits of people who tend to wake up happy and energized.
Once you get a clearer picture of things, you can make the necessary adjustments.
Let’s get to it!
1) Using electronic devices before bed
The last thing you see before hitting the hay shouldn’t be your phone or tablet screen.
It’s science: the blue light emitted by screens can mess up the body’s natural sleep-wake cycle and interfere with the production of melatonin–our body’s hormone for sleep.
Besides, having a device in your hand that has infinite content on it is bound to stimulate you at a time when you’re supposed to be winding down.
You want to be relaxing and readying yourself for slumber, not getting wound up by arguing on Twitter or hungry by watching fried chicken reels.
Personally, when I wake up in the middle of the night to go to the bathroom and make the mistake of reaching for my phone (I’m only human), it jolts me back awake involuntarily–sometimes for hours.
And I wake up sluggish, even temperamental.
So, avoid screens (be it phones, tablets, laptops, and TVs) at least an hour before bedtime.
You’ll notice the difference in no time.
2) Consuming caffeine late in the day
If you sometimes struggle to fall asleep easily, limit your caffeine intake to the mornings, soon after waking up.
It’s no secret: The stimulating nature of caffeine can significantly impact your ability to sleep.
It will almost always keep you up if you consume it past a certain hour.
In the past, I’ve made the mistake of drinking coffee in the middle of the day, and invariably at 1 am, I’d be tossing and turning, frustratedly attempting to sleep.
If you crave the flavor of a full-bodied cup of coffee at midday, decaf is your best friend.
3) Eating heavy or spicy foods late at night
The old adage “eat breakfast like a king, lunch like a prince, and dine like a beggar” is mostly true.
Sure, the occasional hearty dinner out on the town is fine, but as a general rule, eating light in the evenings does promote meaningful sleep.
Eating large or spicy meals right before bed can trigger discomfort, indigestion, heartburn, etc. often making it difficult to fall and stay asleep for extended durations.
You don’t want to be sat up on your bed at two in the morning, struggling to keep the acid reflux down.
That’s no way to live.
It’s an easy fix, just keep your dinners relatively light–and avoid midnight snacks as much as possible.
4) Staying away from true crime and distressing content
I wasn’t born yesterday, as idealistic as “avoiding screens” before sleep is, I know that in 2024, watching the odd bit of Netflix or YouTube before calling it a night is the norm for many.
So if you’re going to indulge in some casual streaming pre-bedtime, try to stick to wholesome, relaxing content like a light rom-com or nature documentaries with soothing narration.
As popular and ubiquitous as true crime is these days, the unsettling nature of it does not exactly set you up for an evening of uninterrupted slumber.
This goes for genres like horror, war, and psychological thrillers too.
As captivating as they may be, the disturbing nature of the subject matter is likely to make you ruminate, going off on unnecessary mental tangents, and thus keeping you awake far longer than you need to be.
5) Irregular sleep schedules
When it comes to sound sleep, having a routine is key.
You’re an adult now; having a set regimen should be a significant part of your day-to-day life.
When you make it a habit to go to bed at 3 am and wake up at noon on Monday, and 2 am and 9 am on Wednesday, you’re throwing off your body’s internal clock.
Having a consistent sleep schedule, even on weekends and holidays, helps regulate your body’s clock, improves sleep quality, and enhances your overall productivity in your waking hours.
When my body clock is set, I don’t wake up sluggish, agonizing the day.
Instead, I feel motivated and mentally ready to tackle life.
6) Neglecting a relaxing pre-sleep routine
We tend to take sleep for granted because of how constant it is.
But once we change our perception of it, and start considering bedtime a legitimate ritual, expect things to change for the better.
As you and I both know, life can be stressful.
Not having a calming bedtime routine can make it tough to make the transition from the day’s activities to a restful sleep state.
So rather than simply changing into your pajamas and jumping in bed, activities like reading, taking a warm bath or shower, or practicing relaxation techniques like deep breathing or meditation can signal to your body that it’s bedtime.
7) Sleeping in an uncomfortable environment
Your bedroom should be a sanctuary, one that’s tranquil and cozy.
A mediocre sleep environment, meaning a room that’s too warm, too frigid, too bright, or noisy, can interrupt sleep.
Sleep isn’t just an activity you’re obligated to participate in daily.
Getting quality sleep is a major contributor to your overall vitality, well-being, and mood, and thus we should respect it as such.
Optimizing your sleep environment to fit your preferences is crucial for rest… and waking up refreshed.
8) Dwelling on stressful thoughts
As a bit of a chronic overthinker myself, I know how debilitating having lingering anxieties can be when you’re trying to fall asleep.
It’s easy to give in to our thoughts when we’re lying in bed alone with minimal distractions.
The day’s stresses, tomorrow’s tasks, or whatever else can keep the mind active.
Sometimes, I get so caught up in my thoughts that I end up staying up for hours, waking up irritable and tired.
Hence, aware of my tendencies, I have to consciously stop myself by practicing mindfulness, setting my thoughts aside, and occasionally even writing down my concerns for me to address another time.
I actively put off whatever I’m dwelling on, turning my mind into a blank canvas, which allows me to rest well.
Final thoughts
It’s easy to take our bedtime habits for granted.
But if you want more fulfilling days, as you should, then putting a bit more effort into your bedtime habits will take you far.
Once you get into the rhythm, you’ll start waking up every morning feeling revitalized, refreshed, and happy.
And at that point, the sky’s the limit.
When you start the day with a smile on your face, there really is no stopping you.
