10 bedtime habits that are hard to adopt but will greatly increase your energy levels

Mia Zhang by Mia Zhang | March 25, 2024, 10:44 pm

Lots of us start the day feeling wiped out. And no matter how much coffee we drink, it doesn’t seem to help.

It’s actually all about what you do before you even hit the sack. Yes, you heard it right. Your bedtime habits can make a huge difference in how you feel when you wake up.

So buckle up and get ready. We’re about to share 10 bedtime habits that might be tough to start, but can really help you wake up feeling better.

1) Ditch the screens

We all love to wind down with a bit of late-night TV or social media scrolling. But here’s the thing.

Screens emit blue light, which can trick your brain into thinking it’s still daytime.

This can mess up your sleep cycle and leave you feeling drained in the morning.

So, try to switch off all screens at least an hour before bed.

Yes, that includes your phone, too!

It might be tough at first, but your energy levels will thank you for it. Trust us.

2) Create a sleep schedule

Ever heard of your body’s natural clock? It’s called your circadian rhythm.

And it plays a big role in when you feel awake and when you feel tired.

By going to bed and waking up at the same time every day, even on weekends, you can get your body into a regular sleep-wake cycle.

This routine might be hard to stick to, especially on lazy Sundays.

But give it a try. Your body will get used to the schedule and help you wake up feeling more refreshed.

3) Start a bedtime ritual

I used to have trouble winding down at night. My mind would race with thoughts about everything I had to do the next day.

Then I started a bedtime ritual.

Now, an hour before bed, I turn off all my devices. I make a cup of chamomile tea and spend some time reading a book or journaling about my day.

This routine signals to my body that it’s time to start relaxing and preparing for sleep.

At first, it was hard to stick to this ritual every night. But now, it’s a part of my day I really look forward to.

And you know what? I wake up feeling so much more refreshed and ready to tackle the day.

So, why not create your own bedtime ritual? It might just make a huge difference.

4) Avoid heavy meals late at night

Did you know your body has to work pretty hard to digest food?

That’s right. When you eat a big meal, your body has to put in a lot of energy to break it down.

Eating a heavy meal late at night could mean your body is still working hard when you’re trying to sleep.

This can make it harder for you to fall asleep and might leave you feeling tired in the morning.

Try to have dinner a few hours before bed. And if you’re hungry later, opt for a light snack instead.

5) Embrace the darkness

Remember when you were a kid and you were afraid of the dark? Well, it might be time to make friends with it.

Darkness is actually our body’s natural signal that it’s time to sleep. When we’re exposed to light, our bodies produce less melatonin – that’s the hormone that helps us sleep.

Try making your bedroom as dark as possible. Get some blackout curtains, or try using an eye mask.

I know it might feel strange at first, especially if you’re used to falling asleep with the TV on or a nightlight. But embracing the darkness can help you fall asleep faster and wake up feeling more refreshed.

6) Cut down on caffeine

I love a good cup of coffee. Actually, I used to have several throughout the day, including one after dinner.

But I noticed that I was having trouble falling asleep at night and felt groggy in the morning.

So, I decided to cut down on caffeine. And by that, I mean no coffee after 3 pm.

It was difficult at first. There were days when all I wanted was a hot cup of java in the evening.

But I stuck with it. And guess what? My sleep improved, and I started waking up feeling much more energized.

If you’re a caffeine lover like me, consider limiting your intake especially in the afternoon and evening. It might just make your mornings a whole lot brighter!

7) Say no to the snooze button

Let’s be real. The snooze button is like that toxic relationship we know we need to get out of, but we just can’t seem to quit.

I mean, who doesn’t love the idea of “just five more minutes”? But here’s the truth: those extra few minutes are messing with your energy levels.

When you hit snooze and drift back to sleep, you’re actually starting a new sleep cycle that you won’t have time to finish.

When your alarm goes off again, you’re likely to feel even groggier than if you had just gotten up in the first place.

It’s tough, I know. But try to resist the temptation of the snooze button. When your alarm rings, get up. Even if you don’t feel like it.

It’ll be rough for the first few days, but once your body adjusts, you’ll start waking up feeling more refreshed and ready for the day.

8) Limit alcohol before bed

Here’s an interesting fact: Did you know that alcohol can interfere with your sleep cycle?

That’s right. While a glass of wine might help you fall asleep faster, it can actually disrupt the quality of your sleep.

Alcohol reduces rapid eye movement (REM) sleep, the stage of sleep which is important for memory, concentration, and learning.

It might be a tough habit to change, but your energy levels could see a noticeable difference. Plus, your overall sleep quality might improve too!

9) Keep your bedroom cool

I used to struggle with getting a good night’s sleep, constantly waking up feeling hot and uncomfortable.

Then, I read somewhere that our body temperature naturally drops when we sleep. Keeping the bedroom cooler can actually help promote better sleep.

So, I tried it. I adjusted my thermostat to maintain a cooler temperature in my room at night.

And guess what? It worked! I started sleeping better and noticed a significant improvement in my energy levels.

It might not seem like a big deal, but the temperature of your bedroom can actually have a huge impact on the quality of your sleep.

10) Exercise regularly, but not before bed

Let’s be honest. When you’re already feeling tired, working out is probably the last thing you want to do.

But here’s the thing: Regular exercise can actually help you sleep better and boost your overall energy levels.

Just be careful about timing. Working out too close to bedtime can actually make it harder to fall asleep.