You probably know this feeling:

You wake up in the morning, but instead of feeling refreshed and raring to go, you feel like you’ve just finished a marathon.

Your energy levels are on the floor and staying alert seems like a Herculean task.

This sluggishness could be due to your bedtime habits.

Yes, those seemingly harmless little rituals you do every night before you hit the hay could be stealing your daytime vitality.

So, if you’re wondering, “How can I be more energetic and alert throughout the day?” it might be time to say goodbye to certain bedtime habits.

By understanding what they are and why they’re problematic, you can reclaim your day and feel revitalized from dawn to dusk.

1) Late-night doomscrolling

Raise your hand if this sounds familiar:

You’re cozied up in bed, ready to sleep, but instead of closing your eyes, you grab your phone for a quick scroll through social media. Or maybe you’re catching up on the latest Netflix series on your tablet.

Here’s the problem.

The light emitted by your electronic gadgets, known as blue light, can mess with your natural sleep cycle.

It tricks your brain into thinking it’s still daytime, delaying the release of melatonin, the hormone that helps you sleep.

So, what’s the solution?

Stop doomscrolling and put down your phone. Switch off all devices an hour before bedtime.

This way, you give your body the chance to start producing melatonin and prepare for a restful night’s sleep, which is key for an energetic day ahead.

2) Inconsistent bedtime

Confession time.

I used to be notorious for this. Some nights, I would hit the sack at 10 PM, and other nights, I’d still be awake at 2 AM, binge-watching my favorite TV shows or reading a gripping novel.

But here’s what I learned the hard way.

Having an inconsistent sleep schedule can wreak havoc on your body’s internal clock, known as the circadian rhythm.

This rhythm regulates your sleep-wake cycle and, when disrupted, can leave you feeling groggy and lethargic during the day.

So, what did I do?

I started setting a regular bedtime and made it a point to stick to it every night, even on weekends. It took some time for my body to adjust, but once it did, the difference was night and day (pun intended).

I started waking up feeling refreshed and energized each morning. My focus improved, and I was more alert throughout the day.

So if you’re struggling with daytime sluggishness, establishing a consistent bedtime could be exactly what you need.

3) Neglecting the power of a bedtime routine

Allow me to paint a picture.

After a long day, you flop into bed, toss and turn for what feels like an eternity, before finally drifting off to sleep. You’re tired, but your mind just won’t switch off.

Sound familiar?

It did to me too. For years, I would jump into bed and expect sleep to come instantly. Spoiler alert: it didn’t.

Here’s the thing.

Your body needs time to transition from the hustle and bustle of the day to a state of relaxation that’s conducive to sleep. This is where a bedtime routine comes into play.

Implementing a calming pre-sleep routine can signal your body that it’s time to wind down and prepare for sleep. This could be as simple as reading a book, listening to calming music, or practicing deep breathing exercises.

Once I started incorporating a bedtime routine into my life, I not only fell asleep faster but woke up feeling more refreshed and ready to conquer the day.

So if you want to be more energetic and alert throughout your day, consider establishing a soothing pre-sleep ritual. Trust me, your body will thank you.

4) Indulging in late-night snacking

We’ve all had that irresistible urge for a midnight snack, even after we’ve brushed our teeth.

You tiptoe to the kitchen, raid the fridge, and before you know it, you’re munching on leftovers or indulging in a bowl of ice cream.

But let’s get real.

Eating heavy meals or sugary snacks late at night can interfere with your sleep quality. It forces your digestive system to work overtime when it should be resting, leading to discomfort and restlessness.

Now, don’t get me wrong.

I’m not saying you should go to bed hungry. But if you must snack, opt for something light and sleep-promoting, like a handful of almonds or a cup of chamomile tea.

By eating these instead, you’re more likely to have a peaceful night’s sleep and wake up feeling energetic and alert for the day ahead.

5) Drinking caffeine late in the day

It’s late afternoon, and that post-lunch slump hits. You reach for a cup of coffee or a can of soda to perk you up.

This is actually a bad habit.

Caffeine can stay in your system for up to eight hours. So that late-afternoon pick-me-up could be the very thing keeping you awake at night.

How so?

Caffeine stimulates your nervous system, preventing your body from naturally relaxing at night. This can lead to sleep disturbances and, consequently, a less-than-refreshed feeling the next morning.

So, what’s the solution?

Try to limit your caffeine intake to the morning hours or at least avoid it for six hours before bedtime. This way, you give your body ample time to process the caffeine and prepare for a good night’s sleep.

6) Being too hard on yourself

How often do you find yourself lying awake at night, ruminating over things that didn’t go as planned during the day, or worrying about what tomorrow might bring?

I’ve been there too, and it’s tough. But here’s something to consider.

Stress and anxiety can significantly impact your sleep quality. Your mind races, your heart pounds, and peaceful sleep seems like a distant dream. This can leave you feeling drained and lethargic the following day.

So, what can you do?

Be kind to yourself. Everyone has off days, makes mistakes, and faces challenges. It’s part of being human.

Instead of dwelling on them, acknowledge what happened, learn from it, and then let it go.

Incorporating relaxation techniques like meditation or progressive muscle relaxation into your bedtime routine can also help manage stress and promote better sleep.

Remember, you’re doing your best. And that’s more than enough.

By fostering a more compassionate attitude towards yourself, you not only improve your sleep but also set the stage for a more energetic and alert day ahead.

7) Underestimating the power of a good sleep environment

Your sleep environment plays a significant role in how well you sleep at night.

Factors like room temperature, noise levels, and light can make the difference between a restless night and a rejuvenating sleep.

A cool, dark, and quiet room is often the best setup for a good night’s sleep.

Consider investing in blackout curtains or an eye mask to block out light, and earplugs or a white noise machine to drown out any potential noise disruptions.

As for temperature, a cooler room (around 60-67 degrees Fahrenheit) promotes better sleep.

So take a look at your sleep environment. Small adjustments could lead to big improvements in your sleep quality and, consequently, your energy levels during the day.

The takeaway

If you’re finding the struggle is real when it comes to feeling energetic and alert throughout the day, take a moment to reflect on your bedtime habits.

Remember, good sleep is not just about the quantity, but the quality. The small choices we make before hitting the hay can significantly impact how we feel when the sun rises.

Start by observing your current nighttime routines. You might be surprised at how seemingly insignificant actions could be robbing you of a restful night’s sleep.

Don’t be disheartened if you identify with many of the habits we’ve discussed. Change doesn’t happen overnight, and it’s okay to take small steps.

Perhaps tonight, you switch off your gadgets an hour before bed. Maybe tomorrow you will try a new relaxation technique or adjust your room temperature.

Each small change is a step towards better sleep and more energetic days.