If you want to wake up feeling refreshed and energized, say goodbye to these 7 bedtime habits

There’s a big difference between waking up groggy and starting your day full of energy.
The difference boils down to habits. Bad bedtime habits can sabotage your sleep, leaving you feeling drained when your alarm goes off.
Good bedtime habits, on the other hand, set you up for a night of quality sleep. They help you wake up feeling refreshed and ready to tackle your day.
If you want to wake up feeling recharged, it’s time to say goodbye to seven specific bedtime habits. Trust me, your mornings will thank you.
1) Bidding goodbye to screens
Most of us are guilty of this – spending the last few moments before sleep engrossed in our phones, tablets, or laptops.
This habit, however, is a major sleep thief. The blue light emitted from screens tricks your brain into thinking it’s still daytime, thus suppressing the production of melatonin, a hormone that signals your body it’s time to sleep.
Think about it. It’s the reason why we find it hard to fall asleep after binge-watching our favorite series or scrolling through social media feeds late into the night.
When you’re aiming for a good night’s rest, it’s best to say goodbye to screens at least an hour before bedtime.
It’s not just about avoiding screens. It’s about replacing that screen time with a more sleep-friendly activity like reading a physical book or practicing some light yoga.
2) Cutting out late-night snacking
I’ll admit, I was once a serial midnight snacker. There was something so comforting about reaching for that bag of chips or a slice of leftover pizza while I watched late-night TV.
But this cozy habit was actually wreaking havoc on my sleep quality. Eating late at night, especially foods high in sugar or fat, can cause discomfort and indigestion. It keeps your body working when it should be resting, making it harder to fall asleep and stay asleep.
I noticed a significant change when I decided to cut out my late-night snacking. It was tough at first, and I did miss the comfort of munching on something while winding down for the day. But the reward was waking up feeling refreshed and ready to take on the day, rather than groggy and sluggish.
3) Skipping the nightcap
While a glass of wine or a beer before bed might seem like the perfect way to unwind and doze off, it can actually disturb your sleep cycles. Alcohol might make you feel sleepy initially, but as your body metabolizes it, it can cause disruptions in your sleep.
This is because alcohol reduces REM (Rapid Eye Movement) sleep, which is the most restorative part of our sleep cycle. Less REM sleep can lead to waking up feeling groggy and unfocused.
Instead of reaching for that nightcap, try some chamomile tea or warm milk. These natural sleep aids can help you relax and drift off without disturbing your much-needed REM sleep.
4) Neglecting your sleep environment
Your bedroom environment plays a massive role in how well you sleep. A cluttered room, uncomfortable bed, or a room that’s too hot or cold can disrupt your sleep and leave you feeling less than refreshed in the morning.
Take the time to create a serene, welcoming sleep environment. This means decluttering your room, investing in a good quality mattress and pillows, and keeping your room at a cool, comfortable temperature.
Light and noise can also disrupt your sleep. Consider using blackout curtains or an eye mask to block out any unwanted light, and earplugs or a white noise machine to drown out any disruptive noises.
Your bedroom should be a sanctuary dedicated to restful sleep. Taking steps to optimize this space can have a huge impact on how you feel when you wake up in the morning.
5) Ignoring a regular sleep schedule
I’ve always fancied myself a night owl. Staying up late and sleeping in on weekends felt like a luxury. But over time, I realized this erratic sleep schedule was doing me more harm than good.
Our bodies thrive on routine. By going to bed and waking up at different times during the week, I was effectively giving myself jet lag without even traveling. I noticed I would wake up feeling groggy and disoriented, despite getting the recommended hours of sleep.
I made a conscious effort to stick to a regular sleep schedule, even on weekends. It was tough initially, especially when the temptation to hit snooze or stay up late was strong. But the difference it made to my mornings was astounding.
I started waking up feeling refreshed and energized, ready to seize the day. Sticking to a regular sleep schedule helped me to reset my body’s internal clock and improved the quality of my sleep significantly.
6) Overlooking physical activity
Regular physical activity can do wonders for your sleep. Not only does it help manage stress and anxiety, which can interfere with sleep, but it also aids in deepening your sleep, so you wake up feeling more refreshed and energized.
However, it’s important to note that timing is key. While exercise is beneficial for sleep, working out too close to bedtime can actually interfere with your sleep. This is because exercise releases endorphins, which can keep you awake.
Try to get your workouts in earlier in the day or at least a few hours before bedtime. This gives your body enough time to wind down before it’s time to hit the hay.
Even light exercises such as walking or stretching can help improve sleep quality.
7) Relying on sleep aids
While over-the-counter sleep aids can be tempting when you’re struggling with insomnia or poor sleep, frequent reliance on these can do more harm than good. They may provide temporary relief, but they don’t address the underlying issues that might be disrupting your sleep.
In fact, long-term use can lead to dependence and even worsen sleep problems in the long run. It’s far more beneficial to establish healthy sleep habits that naturally promote good quality sleep, than to rely on artificial means.
Always consult with a healthcare provider before starting or stopping any medication or supplement for sleep. It’s crucial to understand the potential risks and benefits, and to explore natural methods for improving your sleep first.
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