Waking up feeling refreshed and ready to take on the day can feel like winning the morning lottery. But if your alarm clock sounds more like a foghorn than a rooster, it might be time to reassess your bedtime routine. The way you wind down before bed can significantly impact your sleep quality and how you feel when you wake up. If you’re tired of hitting snooze and dragging yourself through the day, consider ditching these bedtime habits that might be sabotaging your morning energy and motivation.
1. Scrolling through social media or news feeds before bed
The blue light emitted from your phone or tablet can suppress melatonin production, the hormone that regulates sleep. Plus, the endless stream of information and social interactions can keep your mind buzzing, making it harder to relax and drift off. Instead, try reading a book, listening to calming music, or practising relaxation techniques like deep breathing or meditation.
2. Eating a heavy meal or sugary snacks right before bed
Digesting a large meal or sugary treats requires energy and can interfere with your sleep. It can also lead to indigestion, heartburn, or fluctuations in blood sugar, all of which can disrupt your sleep cycle. If you’re hungry before bed, opt for a light snack that’s easy to digest, like a piece of fruit, a handful of nuts, or a small bowl of yogurt.
3. Drinking caffeine or alcohol too close to bedtime
Caffeine is a stimulant that can stay in your system for hours, making it harder to fall asleep and stay asleep. Alcohol might initially make you drowsy, but it can disrupt your sleep cycle later in the night, leading to fragmented sleep and grogginess in the morning. It’s best to avoid caffeine and alcohol several hours before bed.
4. Engaging in intense physical activity right before bed
While exercise is generally beneficial for sleep, intense workouts close to bedtime can raise your body temperature and adrenaline levels, making it harder to wind down. If you prefer evening workouts, try to finish them at least a few hours before hitting the hay. Gentle activities like yoga or stretching can be a better option for promoting relaxation before sleep.
5. Working or studying in bed
Your bed should be associated with sleep and relaxation, not work or stress. If you use your bed for work-related activities, your brain might start to associate it with alertness and productivity, making it harder to switch off when it’s time to sleep. Designate a separate workspace and reserve your bed for sleep and intimacy.
6. Napping too close to bedtime
While a short power nap can be refreshing, napping too close to bedtime can throw off your sleep schedule and make it harder to fall asleep at night. If you need a nap, try to keep it short (20-30 minutes) and earlier in the afternoon.
7. Leaving the lights on or exposing yourself to bright screens
Darkness is a cue for your body to produce melatonin, the sleep hormone. Exposure to bright lights or screens before bed can suppress melatonin and disrupt your sleep cycle. Make sure your bedroom is dark and quiet, and avoid using electronic devices for at least an hour before bed.
8. Going to bed at different times each night
Source: Unsplash Maintaining a consistent sleep schedule helps regulate your body’s internal clock and promotes better sleep quality. Try to go to bed and wake up at the same time each day, even on weekends. This will help your body establish a healthy sleep-wake cycle and make it easier to fall asleep and wake up feeling refreshed.
9. Drinking too much water before bed
While staying hydrated is important, guzzling water right before bed can lead to multiple nighttime bathroom trips, disrupting your sleep and leaving you feeling groggy in the morning. Try to taper off your fluid intake in the hours leading up to bedtime.
10. Leaving your bedroom cluttered and disorganised
A messy bedroom can create a sense of chaos and stress, making it harder to relax and unwind. Take a few minutes each day to tidy up your sleep space, put away clothes, and create a calm and inviting environment that promotes restful sleep.
11. Ignoring your body’s natural sleep cues
Source: Unsplash Your body sends signals when it’s time to sleep, such as yawning, feeling drowsy, or experiencing a decline in body temperature. If you ignore these cues and stay up later than your body wants, you might find it harder to fall asleep and wake up feeling less refreshed. Listen to your body’s signals and prioritise sleep when you start to feel tired.
12. Staying in bed if you can’t fall asleep
If you’ve been tossing and turning for more than 20 minutes, get out of bed and do something relaxing in dim light, like reading or listening to calming music. Avoid screens and stimulating activities. When you start to feel sleepy, return to bed and try again. Staying in bed when you’re wide awake can create frustration and anxiety, making it even harder to fall asleep.
13. Relying on sleep aids too often
While sleep aids can be helpful in the short term, relying on them too often can mask underlying sleep problems and lead to dependency. If you’re struggling with chronic sleep issues, consult a doctor or sleep specialist to identify the root cause and develop a sustainable treatment plan. Making lifestyle changes and practising good sleep hygiene can often be more effective in the long run.
