There’s nothing quite like waking up and feeling good, rested, clear-headed, and even…happy. But for many of us, mornings feel more like a slow crawl out of a fog. If you’re waking up groggy, or in a bad mood, the solution might not lie in your morning coffee or alarm clock. Instead, it starts with the things to do at night!
Your night time habits play a huge role in how well you sleep, how rested you feel, and how emotionally balanced you are the next day. In fact, studies have shown that simple changes to your sleep routine can boost your mood, improve focus, and even reduce stress levels when you wake up.
So the secret doesn’t lie in your morning routine at all, but in what you do the night before! Take a look at 5 simple but powerful things to do at night and how to wake up happier!
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Wondering what to do at night? You don’t need an elaborate self-care routine or expensive sleep gadgets. Just a few intentional, calming actions before bed.
1. Turn Off Screens Two Hours Before Bed
Scrolling through TikTok or binge-watching shows until you pass out is something most millennials or Gen z are doing now.
But this does no favors to your sleep, because the blue light from phones, TVs, and laptops tricks your brain into thinking it’s still daytime.
This messes with your melatonin levels (that’s the hormone that helps you feel sleepy). Plus, the mental stimulation from doom scrolling or watching high-drama content keeps your mind buzzing when it should be winding down.
So you need to power down your screens at least two hours before bed. Use that time to read a book, journal, stretch, or just listen to some calming music. Your brain and your mood in the morning will thank you.
2. Avoid Caffeine, Alcohol, and Sugar Before Bed
Wondering how to wake up happier in the morning? Well, some are tempted to have a glass of wine to “relax,” or a bit of chocolate for dessert, but stimulants before bed can sabotage your sleep.
Caffeine lingers in your system for hours (even if you don’t feel it), sugar can spike and crash your blood sugar levels during the night, and while alcohol might make you drowsy, it actually disrupts your REM sleep in sneaky ways, leaving you feeling less restored in the morning.
So one of the best things to do is cutting off caffeine after 2 p.m., keeping desserts light, and skipping the nightcap. Your sleep will become deeper, and your chances of waking up groggy will drop significantly.
3. Go To Sleep and Wake Up at the Same Time Every Day
Yes, even on weekends!
This might sound strict, but your body craves rhythm. Your internal clock (aka your circadian rhythm) regulates everything from your energy levels to your hormone production, and it loves consistency.
When you go to bed and wake up at the same time each day, your body starts to anticipate sleep, making it easier to fall and stay asleep.
Better sleep quality means you’re more likely to wake up feeling refreshed instead of unmotivated or restless in the morning.
4. Take a Warm Bath or Shower
When you take a warm bath or shower about an hour before bed, your body temperature rises temporarily, then cools down rapidly. This drop in body temperature mimics the natural process your body goes through as it prepares for sleep, helping you feel sleepy and relaxed.
Warm water can also ease muscle tension, calm your nervous system, and give you a chance to mentally shift out of “doing mode” and into “rest mode.” Even 10 -15 minutes can make a big difference.
So this really isn’t about luxury but all science.
5. End Your Day with Gratitude
Practicing gratitude before bed can lead to better sleep and a better mood in the morning. When you take a moment to reflect on what went well no matter how small, you shift your brain’s focus away from stress, anxiety, or the never-ending to-do list.
So, keep it simple. Before you go to sleep, jot down three things you’re grateful for. It could be as small as “the smell of coffee this morning” or “a funny meme/ reel from a friend.” This helps your mind settle into a more positive, peaceful state, setting the emotional tone for tomorrow.
Read More Here: Are You In Sleep Debt? 5 Signs And Symptoms You Shouldn’t Ignore
A consistent routine isn’t just about discipline; it’s a gift to your future self.
You don’t need a complete life overhaul to start waking up in a better mood. But if you make these few intentional choices and change your night time habits, you give your mind and body the conditions they need to rest deeply and reset fully.
So will you follow these activities to do at night? Try it out this week and you might be surprised at how much better you feel when the sun comes up.
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