Have you ever found yourself waking up on the wrong side of the bed more often than not, with a cloud of gloom hovering over your day before it’s even started?

Well, you’re not alone.

The truth is, our happiness quotient is intricately linked to our everyday habits, especially the ones we indulge in before hitting the sack. Yes, you heard it right! It’s not just about what you do during your day, but also how you wrap it up.

Here’s the catch though.

Often, we’re blissfully unaware that certain evening rituals might be the hidden culprits behind our unhappiness. Sounds surprising? Don’t worry, psychology has got our backs.

So, if you’re scratching your head and thinking, “What could I possibly be doing wrong?”, stick around.

In this article, we’ll unravel seven evening habits that you probably don’t realize are making you unhappy.

So let’s dive in and turn those frowns upside down.

1) Engaging in screen time before bed

Ah, the allure of the blue light.

It’s past 10 PM, and you’re cozily tucked in your bed, scrolling through social media, catching up on that last episode on Netflix, or simply replying to work emails. Seems harmless, right?

Wrong.

Studies suggest that exposure to blue light emitted by your devices can mess with your sleep schedule. It tricks your brain into thinking it’s still daytime, suppressing the production of melatonin, a sleep-inducing hormone.

And it doesn’t stop there.

Lack of quality sleep can lead to a cascade of negative emotions, leaving you feeling grumpy and less positive the next day.

The solution? Consider having a digital detox at least an hour before bedtime. Swap your device for a good old-fashioned book or some soothing music. Not only will it help you sleep better but also create a calm environment to wrap up your day on a positive note.

2) Skimping on self-care

Now, this one hits close to home.

For the longest time, I was guilty of ignoring self-care in my evening routine. My to-do list was always brimming with work-related tasks, household chores, and social obligations. By the time I hit the bed, I was completely drained. Sound familiar?

Here’s what I learned the hard way: Neglecting self-care can lead to chronic stress and eventually burnout.

So, what did I do?

I started by carving out at least 15 minutes each evening for myself – be it a relaxing bath, a quick meditation session or simply savoring a cup of my favorite herbal tea. The result? A noticeable difference in my mood and energy levels.

Remember, self-care isn’t a luxury; it’s a necessity. So make it a point to prioritize your well-being in your evening routine. Trust me; your future self will thank you.

3) Nighttime snacking

Okay, let’s get real here.

That late-night raid on the fridge, the mindless munching on chips while binge-watching your favorite series, or that sneaky spoonful (or three) of ice cream – we’ve all been there, haven’t we?

But as comforting as these midnight indulgences may seem, they might be doing more harm than good.

Research shows that eating close to bedtime can disrupt your sleep cycle. The digestion process can keep you awake, leading to sleep deprivation. And we’ve already seen how poor sleep can set off a domino effect of negativity in your life.

Moreover, the kind of food you’re consuming plays a role too. High sugar or caffeine intake can spike your energy levels temporarily but leave you crashing later, causing mood swings and irritability.

Next time you find yourself reaching for that late-night snack, pause for a moment. Ask yourself: Is this hunger or boredom? If it’s the latter, try finding a healthier alternative to keep yourself occupied.

A happier and healthier you starts with making mindful choices, one evening at a time.

4) Overthinking and worry

At the end of a long day, it’s easy to find ourselves trapped in a whirlwind of thoughts. We replay conversations, dwell on mistakes, or worry about what tomorrow holds.

However, this habit of overthinking and worry can be a significant happiness thief.

Psychology warns about the dangers of rumination – it’s linked to higher levels of stress, anxiety and can even lead to depression. Moreover, it robs us of the present moment and our ability to enjoy the quiet and peace that evenings can offer.

So how can we break this pattern?

Mindfulness practices such as meditation or deep breathing exercises can be effective in calming the mind. Also, consider jotting down your thoughts in a journal – it can be therapeutic and provide a fresh perspective on things.

It’s okay not to have all the answers. Give yourself permission to let go of the day’s worries and embrace a restful evening. After all, a peaceful mind is a happy mind.

5) Neglecting physical activity

Ever heard of the term ‘sitting disease’?

It’s a modern-day phenomenon where prolonged periods of sitting, like most of us do for work, have been linked to a host of health issues including obesity, heart disease, and even early death.

But here’s another piece of the puzzle that often goes unnoticed – leading a sedentary lifestyle can also impact our happiness.

Physical activity, even as light as a brief evening walk or some gentle yoga stretches, triggers the release of endorphins – our body’s natural mood boosters. A lack thereof can leave us feeling lethargic and low.

If you’ve been glued to your couch or work desk all day, consider squeezing in some movement in your evening routine. It doesn’t have to be a strenuous workout; even a 15-minute stroll in your neighborhood can do wonders for your mood.

So, lace up those sneakers and get moving. Your body and mind will thank you for it!

6) Being too hard on yourself

Life can be tough. Some days are harder than others, and sometimes, things don’t go as planned or desired.

In those moments, it’s easy to slip into self-criticism. We berate ourselves for not doing enough, not being good enough, or simply for making mistakes.

But here’s a gentle reminder: You’re human, and it’s okay to have off days.

Psychology tells us that this habit of self-criticism can be detrimental to our happiness. On the contrary, practicing self-compassion – acknowledging our flaws, embracing our mistakes and being kind to ourselves – can boost our mood and well-being.

So, instead of ending your day with harsh self-judgment, try a different approach. Look in the mirror and remind yourself of your worth. Acknowledge your efforts, however big or small. And remember that every new day brings new opportunities to grow and shine.

Because you deserve kindness, especially from yourself.

7) Ignoring your sleep hygiene

Sleep isn’t just about quantity; quality matters too.

Inconsistent sleep schedules, an uncomfortable sleep environment, or even the habit of bringing work to bed – these are all examples of poor sleep hygiene that can disrupt your sleep quality and, in turn, your happiness.

Adequate and restful sleep is the cornerstone of good mental health. It rejuvenates your mind and body, prepares you for a new day, and plays a crucial role in regulating your mood.

Pay attention to your sleep habits. Establish a regular sleep schedule. Make your bedroom a sanctuary for rest – keep it cool, dark, and quiet. Avoid caffeine and heavy meals close to bedtime.

Because at the end of the day, a good night’s sleep is the best kind of therapy.

A final thought

If you recognize some of these evening habits in your routine, know that you’re not alone. We all have our share of habits that unknowingly chip away at our happiness.

But here’s the silver lining – awareness is the first step towards change.

By identifying these habits, you’ve taken the first stride towards a happier and healthier you. It’s about making small, mindful adjustments to your evening routine. Remember, it’s not about perfection; it’s about progress.

Ask yourself – what changes can I make tonight? Can I swap my device for a book? Can I carve out a little ‘me’ time? Maybe go for a brief walk? The answers lie within you.

It might seem challenging in the beginning. But with patience and persistence, these new habits will become second nature.

As you wind down tonight, remember to be kind to yourself. Embrace the journey to happiness, one evening at a time. Because you deserve every bit of it.

Remember, happiness isn’t a destination; it’s a way of life. And sometimes, it starts with something as simple as rethinking our evening habits.