9 Bedtime Habits Experts Say Can Help You Feel Better in the Morning

0What we do before bed can have a major impact on our sleep and how we feel the next day.Credit: AsiaVision / Getty ImagesUnplug and wind downKey TakeawaysNot getting enough sleep can raise the risk of several physical and mental health conditions.

Keeping a consistent sleep schedule and allowing time to wind down can support better sleep and more positive mornings.

A calm bedtime routine, a restful sleep environment, and limiting stimulation before bed can improve sleep quality.

Approximately 50-70 million people in the United States experience sleep disorders that affect their mental and physical health. Getting less than seven hours of sleep per night can increase your likelihood of developing depression, anxiety, heart attack, stroke, diabetes, poor glucose tolerance, hypertension, and obesity. Luckily, there are things you can do before bed to improve the quality of your sleep and, subsequently, how you feel the next day.

Sleep neurologist Meredith Broderick, MD, explains that waking up happy in the morning is a sign of great sleep health.

“[Waking up happy] tells me the person has likely gotten enough sleep (sleep duration), is sleeping in sync with their circadian rhythm (timing of sleep), [has] great consistency in wake times (sleep regularity), and has purpose and meaning in their waking lives they are looking forward to,” says Broderick.

She shares that feeling refreshed in the morning requires planning. This means setting aside time to wind down, giving yourself enough time for adequate sleep, and keeping a consistent sleep schedule.

Dr. Jade Wu, a board-certified sleep psychologist, shares that a peaceful environment makes a big difference in sleep quality.

The key is to keep your bedroom cool, quiet, and dark. These small shifts can lead to more restorative sleep and a brighter, happier morning.

Annie Miller, LCSW-C, specializes in chronic pain, insomnia, anxiety, and trauma. She says one core principle she uses with clients is to keep the bed a dedicated space for sleep—for instance, avoid using it to send emails, to scroll social media, or even for deep thinking. This helps your brain associate your bed with rest, not stress or stimulation.

“If you’re lying in bed awake for too long, especially if your mind is racing, it’s better to get up, do something quiet in dim light, and return to bed only when sleepy,” says Miller.

To feel happier in the morning, Wu says, focus on winding down both your body and mind the night before. She recommends setting a consistent bedtime and creating a calming pre-sleep routine. For instance, dim the lights, put away screens, and do something relaxing like reading or gentle stretching.

Miller advises building in 1-2 hours of wind-down time before sleeping. Keep this time free of work, to-do lists, or anything overly stimulating.

“[Winding down isn’t] about doing something ‘perfectly calming’ — watching a favorite show, reading, or simply zoning out can all be great options. The goal is to signal to your brain that the day is done and that you’re safe to relax,” says Miller.

Miller advises keeping your wake time consistent, even after a bad night.

Getting up at the same time every morning helps regulate your circadian rhythm and builds sleep drive for the following night. It’s tempting to sleep in after a rough night, but doing so can worsen the next night’s sleep and lead to grogginess or low mood during the day.

Sleep hygiene is a set of behaviors and habits that can help improve sleep quality. Broderick recommends avoiding exercise, alcohol, caffeine, food, bright light, and electronics to help you wake up feeling rested and restored, which is closely related to feeling a sense of happiness or well-being.

“In my personal life, I am very strict about not eating anything after dinner, which is about three to three and a half hours before my bedtime,” shares Broderick.

Broderick is a big fan of using sound as a “sense of sleep.” She notes that we often overuse our visual systems due to electronics and electricity.

“Dimming down lights, listening to relaxing soundscapes on my Ozlo Sleepbuds is my go-to tool, especially when I am feeling burned out and am not in the mood to read,” shares Broderick.

Wu advises against bringing the day’s stress into bed; if your mind is busy, jot down your thoughts in a journal or practice mindfulness.

Miller recommends scheduling 10–15 minutes of designated “worry time” earlier in the day to sit down and write out any worries, decisions, or plans.

Many people try to fall asleep with a mind full of unprocessed thoughts, which can negatively affect how they feel in the morning. Giving your brain a structured space to think and process can reduce the chance those thoughts return at bedtime.

Adopting these simple strategies and practicing them consistently can help build more peaceful nights and grounded mornings.

However, it’s okay if you’re not perfect. Miller recommends developing a gentle mindset toward yourself when things don’t go as planned.

“If you have a tough night, don’t start the morning by beating yourself up,” says Miller. “How you respond to poor sleep can shape the next night’s sleep — and your mood. A little compassion goes a long way.”

Read the original article on Verywell Mind