People who wake up feeling energized every morning usually follow these 7 nighttime habits

Eliza Hartley by Eliza Hartley | January 25, 2025, 5:55 am

There’s a stark difference between waking up groggy and kicking off the day full of energy. The secret? It’s not just about getting enough sleep, but about what you do before you hit the sack.

People who wake up feeling refreshed every morning aren’t just lucky, they have great nighttime habits. They know just what to do to wind down, rest well, and wake up raring to go.

In this article, we’ll dive into the 7 nighttime habits of people who wake up energized. I’ll share with you the simple practices you can adopt to get that pep in your step every morning. Let’s get started!

1) They prioritize a consistent sleep schedule

Most people who wake up feeling fresh and ready to conquer the day understand the importance of a consistent sleep schedule.

It’s not just about getting the recommended 7-9 hours of sleep, but ensuring that those hours are the same every night. This helps regulate your body’s internal clock, or circadian rhythm, which can significantly improve your sleep quality.

Think about it. It’s like setting a schedule for your body to know when to wind down and when to wake up. This consistency reduces the likelihood of tossing and turning at night, and more importantly, the dreaded morning grogginess.

So, if you desire to jump out of bed every morning full of energy, it may be time to establish a regular bedtime and stick to it. But remember, this habit doesn’t just form overnight, consistency is key.

And just like any other habit formation, start small. Aim for sticking to your new bedtime three times a week before gradually increasing it to every night.

2) They create a peaceful sleep environment

Now, this one is a game-changer. I learned the importance of a sleep-friendly environment the hard way.

Back in the day, I used to live in a busy city neighborhood, with traffic noise and bright lights streaming into my bedroom at all hours. It was incredibly hard to get quality sleep. I would wake up exhausted every morning, regardless of how early I went to bed.

When I moved to a quieter neighborhood, I made a conscious effort to transform my bedroom into a sleep haven. I invested in heavy curtains to block out any external light and bought a white noise machine to drown out any residual noise.

The difference was massive. Suddenly, I was waking up feeling rested and refreshed. My energy levels improved and so did my productivity throughout the day.

If you’re struggling with feeling energized in the morning, take a look at your sleep environment. A few simple changes can make a world of difference. You don’t need to move houses like I did, but considering factors like light, noise, and temperature can significantly improve your sleep quality and how you feel when you wake up.

3) They limit screen time before bed

Here’s something that might surprise you: The blue light emitted by your phone, tablet, or computer can seriously mess with your sleep. It tricks your brain into thinking it’s still daytime, delaying the production of melatonin, the hormone responsible for making us sleepy.

A study found that using a device that emits blue light can interfere with your sleep even more than reading a printed book. The researchers discovered that it took participants an average of 10 minutes longer to fall asleep after using an electronic device compared to reading a printed book.

That’s why people who wake up feeling energized every morning usually make it a point to limit their screen time at least an hour before bedtime. Instead, they might read a physical book or engage in another relaxing activity that doesn’t involve screens. This helps their body wind down naturally and prepares them for a good night’s sleep.

4) They engage in relaxing activities before bed

Winding down before bed is a crucial step towards waking up feeling well-rested. People who wake up energized usually have a pre-sleep routine that signals their body it’s time to rest.

This could involve activities like reading a book, listening to calming music, practicing mindfulness or meditation, or even taking a warm bath. These activities help quiet the mind, reduce stress, and set the stage for a night of uninterrupted sleep.

It’s not about doing all these activities at once, but finding what works best for you. So, experiment with different calming routines and figure out what helps you relax the most. The key is to make this a regular part of your nighttime routine for the best results.

5) They avoid late-night heavy meals

There was a time when I used to indulge in late-night snacking. A pizza slice at midnight, a bowl of ice cream while watching late-night shows, you name it. And the result? I woke up feeling sluggish and bloated, far from the energized start I craved for my day.

I decided to change my habits and started avoiding heavy meals at least two hours before bedtime. It wasn’t easy, but the change in how I felt in the morning was remarkable.

Eating heavy or spicy foods close to bedtime can lead to indigestion and interfere with your sleep cycle. On the other hand, going to bed hungry isn’t a solution either. The trick is to find a balance – a light snack could do the trick if you’re feeling peckish before bed.

Remember, your stomach needs rest too. Giving it ample time to digest before you hit the sack can significantly improve how you feel when you wake up.

6) They limit caffeine intake in the evening

Caffeine is a popular stimulant many of us rely on to stay alert during the day. However, it can become a problem when it interferes with our sleep.

People who wake up feeling energized every morning are generally mindful of their caffeine intake, especially in the latter part of the day. This means limiting coffee, tea, and even chocolate, which can all contain caffeine.

Why is this important? Well, caffeine can stay in your system for up to 10 hours, meaning that cup of coffee you had after dinner could still be impacting your sleep well into the night.

So if you’re finding it hard to fall asleep or wake up feeling tired, you might want to consider cutting back on the caffeine, particularly in the afternoon and evening. Opt for herbal tea or decaf options instead.

7) They make time for physical activity during the day

Physical activity is a powerful sleep aid. People who wake up feeling energized every morning often incorporate regular exercise into their daily routine.

Exercise helps regulate your sleep-wake cycle by reducing stress and anxiety, boosting your mood, and tiring you out. Even a brisk walk after dinner can do wonders for your sleep quality.

However, the timing of exercise is crucial. Try to avoid vigorous workout close to bedtime as it can leave you feeling more alert and make it harder to fall asleep.

So, if you’re struggling with sleep quality or waking up feeling tired, consider adding some form of physical activity to your daily routine. Your body (and mind) will thank you for it.