If you want to start waking up feeling happy, say goodbye to these evening habits

If you wake up grumpy, chances are your evening habits are to blame; if you wake up inspired and ready to seize the day, well, your night routine has something to do with that too.

That’s the magic of our daily rituals—but, let’s not kid ourselves.

Shaping perfect bedtime habits is no walk in the park because it takes effort, dedication, but most importantly, it requires us to let go of certain routines that are doing us more harm than good.

Here we are, ready to roll up our sleeves and delve into the world of nighttime routines.

Stay tuned to discover which evening habits need a fond or not-so-fond farewell if you desire mornings full of sunshine and smiles:

1) Late-night screen time

Let’s get real, we’re all guilty of this one.

Who hasn’t scrolled through their social media feed or watched just one more episode of their favorite show way past their bedtime?

It seems harmless enough, but it’s precisely these habits that could be sabotaging your mornings.

This is because the blue light emitted by screens messes with our body’s natural sleep-wake cycle, also known as the ‘circadian rhythm.’

A circadian rhythm is designed to get us up with the sun and have us sleeping when it’s dark.

However, when we expose our eyes to artificial light late into the night, our bodies get confused and start producing less melatonin, the hormone responsible for sleep.t.

2) Late-night snacking

There’s something about that quiet hour that makes the fridge call out to us, compelling us to satisfy our late-night cravings.

Here’s a little confession: I’ve found that whenever I give in to this temptation, my sleep is often restless, and I wake up feeling groggy rather than refreshed.

See, eating late at night can cause indigestion and disrupt our sleep patterns.

Our bodies need time to digest the food before we sleep, and if we don’t give them that time, they have to work overtime while we’re supposed to be resting.

As much as it pains me to say it: If your goal is to wake up feeling happy and energized, it might be time to bid adieu to the late-night munchies.

3) Lack of bedtime routine

You might think routines are boring and restrictive, but they can actually be your secret weapon for a good night’s sleep and a joyful morning.

Our bodies thrive on consistency.

When we establish a regular bedtime routine, it’s like setting an alarm clock for our internal body clock.

Our bodies start to recognize when it’s time to wind down and prepare for sleep, and when it’s time to wake up and get moving.

Interestingly, research shows that people who have a consistent bedtime routine are more likely to report better sleep quality and feel more refreshed upon waking.

This is because a routine cues the body to start producing melatonin, which helps us fall asleep faster and wake up feeling refreshed.

4) Neglecting physical activity

It’s easy to let the day slip away without engaging in any physical exercise, especially if your schedule is packed or you’re simply too tired.

However, skipping out on exercise could be one of the reasons you’re waking up feeling less than stellar.

Regular physical activity has been found to improve sleep quality by reducing instances of sleep disorders like insomnia and sleep apnea; it also increases the amount of time spent in deep sleep, the most physically restorative phase of sleep.

But here’s the catch: Timing is crucial.

Exercising too close to bedtime can have the opposite effect and disrupt your sleep cycle.

Try to fit in your workout routine earlier in the day or at least a few hours before bedtime.

5) Not setting intentions for the next day

In my experience, waking up feeling happy has a lot to do with your mindset, and setting intentions for the next day can make a world of difference.

When I take a few minutes before bed to think about what I want to accomplish the next day, it gives me a sense of purpose and direction.

I wake up motivated, knowing exactly what I need to do—it’s like giving myself a head start.

Yet, it’s not just about listing tasks as it’s also about visualizing how you want your day to go and how you want to feel.

When I visualize a positive and productive day, it sets a positive tone that often carries through until morning.

6) Overthinking as you drift off

It’s natural to let your mind wander as you’re trying to fall asleep, but this could be the very thing that’s robbing you of a happy morning.

Though it might seem like the perfect time to reflect on your day or plan for tomorrow, these seemingly harmless thoughts can quickly spiral into worry or stress.

Before you know it, you’re caught in a whirlpool of thoughts and sleep is nowhere in sight.

Instead of using this time to think, try focusing on relaxation—practice deep breathing, listen to calming music, or try progressive muscle relaxation.

These techniques can help clear your mind and prepare your body for a restful night’s sleep.

Remember, a peaceful mind at night leads to a joyful heart in the morning.

7) Drinking alcohol before bed

A glass of wine or a nightcap might seem like a good idea to help you wind down before bed, but it can actually disrupt your sleep cycle and affect how you feel in the morning.

Alcohol may help you fall asleep initially, but it can interfere with your REM sleep, the stage of sleep where dreaming occurs and where a lot of important processing happens.

Disruptions in REM sleep can lead to groggy, unfocused mornings.

Not to mention, alcohol can lead to frequent bathroom trips throughout the night, disrupting your sleep even further.

8) Ignoring the quality of your sleep environment

Your bedroom is your sanctuary—it’s the place where you recharge and prepare for the new day ahead.

If it’s not set up for optimal rest, you’re likely to wake up feeling anything but happy.

A cluttered, noisy, or light-filled room can seriously interfere with your sleep quality.

Your bedroom should be dark, quiet, and cool for the best possible sleep.

Consider investing in blackout curtains, earplugs, or a fan to create an environment that supports your sleep.

A peaceful sleep environment is the foundation of waking up feeling rested and ready to seize the day.

Closing thoughts

If you’ve journeyed with me this far, I hope you’ve come to realize that the secret to waking up happy lies not just in what you do in the morning, but in what you do the night before.

Your evening habits, from your screen time to your thoughts as you drift off, can either set you up for a refreshing, joy-filled morning or leave you dragging your feet.

Remember, the goal is about making small, sustainable changes that add up over time.

Maybe you won’t say goodbye to all these habits overnight, and that’s perfectly okay.

Progress, no matter how slow, is still progress.

Your nights are just as crucial as your days, so the quality of your sleep directly influences the quality of your waking life.

As English dramatist William Dement said, “Sleep is the golden chain that ties health and our bodies together.”

Here’s to better nights for better mornings; here’s to waking up feeling happy, day after day—you’ve got this!

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