If you want to wake feeling joyful each morning, say goodbye to these 7 bedtime habits

Do you ever wake up feeling groggy, cranky, or like you barely slept at all? If so, your bedtime habits might be the culprit.

The truth is, what you do before bed sets the tone for how you’ll feel the next morning. And let’s face it—who doesn’t want to wake up feeling refreshed, joyful, and ready to take on the day?

The good news is that creating a more peaceful, happy morning starts with a few simple changes at night.

By letting go of certain habits that disrupt your rest or drain your energy, you can set yourself up for better sleep and a more positive mindset. 

Here are seven bedtime habits to leave behind if you want to start waking up feeling joyful, rested, and ready to face whatever the day brings.

1) Late night screen time

We live in a digital age, and our devices are as much a part of our bedtime routine as brushing our teeth.

But here’s the catch: the blue light emitted from these screens can mess with our sleep quality. It tricks our brain into thinking it’s still daytime, hampering the production of melatonin – the sleep hormone.

You might argue that you need to check those emails or scroll through social media feeds one last time before bed. But guess what? It might be the very reason you wake up feeling groggy instead of joyful.

So, what’s the solution? Say goodbye to screen time at least an hour before bedtime.

It may be difficult at first, but once you start waking up feeling refreshed and happy, you’ll know it’s worth it. And remember: whatever is on your screen can usually wait until morning.

2) Skipping on a consistent sleep schedule

I’ve been there. Juggling between work, social life, and personal time, I often found myself going to bed at different hours each night.

But then, I started noticing I was waking up feeling drained, even after a good eight hours of sleep. So, I decided to experiment with my sleep routine.

I committed to a set bedtime and wake-up time, aiming for seven to nine hours of sleep each night. It felt a bit rigid at first, but the results were astounding.

Within a week, I started waking up feeling more rested and joyful. My mood improved, and I had more energy throughout the day.

It turns out, our bodies love consistency. By sticking to a regular sleep schedule, we can help our internal body clock function optimally, leading to better sleep quality and happier mornings.

So if you’re like me and your bedtime fluctuates wildly, try setting a consistent sleep schedule. You might just find it’s the key to waking up joyful each day.

3) Neglecting mindfulness practices

Mindfulness isn’t just a buzzword. It’s a powerful tool that can transform your sleep and your mornings.

Not convinced?

Let me share something with you. In my book, “The Art of Mindfulness: A Practical Guide to Living in the Moment”, I delve into how mindfulness can help us live more in the present, reduce stress, and improve our overall well-being.

And guess what? This includes our sleep too.

By taking some time before bed to slow down, breathe, and be present, we can calm our mind and prepare our body for a restful night’s sleep. This can be as simple as doing a 10-minute mindfulness meditation or focusing on your breath as you lay in bed.

The result? A peaceful sleep and waking up feeling joyful and ready to seize the day.

So if you’ve been skipping on mindfulness practices before bed, it might be time to reconsider. Your joyful mornings may depend on it.

4) Consuming caffeine too late

There was a time when I couldn’t resist a late afternoon cup of joe or a post-dinner espresso. I mean, who doesn’t love the rich aroma and the jolt of energy it brings?

But then, I started struggling with sleep. I’d toss and turn, unable to drift off, even though I was exhausted.

After some research, I discovered that caffeine can stay in your system for up to five hours. That means the coffee I was sipping at 5 PM was still affecting my sleep at 10 PM.

So, I made a switch. No more caffeine after 2 PM. And guess what? It worked. My sleep improved dramatically, and my mornings became more joyful.

If you’re a coffee lover like I was, consider cutting back your late-day caffeine intake. It might be the key to waking up feeling refreshed and joyful each morning.

5) Overdoing the ‘comfort factor’

We all love that plush cozy bed, don’t we? The thought of sinking into a cloud-like mattress and fluffy pillows after a long day sounds like heaven.

But here’s something you might not expect: an overly soft bed might be sabotaging your sleep, and thus, your joyful mornings.

Research suggests that a medium-firm mattress is optimal for promoting sleep comfort, quality, and spinal alignment. Too soft, and it could lead to backaches and poor sleep quality.

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The same goes for your pillow. It should support your neck and keep your spine aligned.

So if your bed feels more like a marshmallow than a supportive sleep surface, it might be time to reassess. Your sleep, and those joyful mornings you’re aiming for, could depend on it.

6) Ignoring the room temperature

Sleeping in an environment that’s too warm or too cold can disrupt your sleep and leave you feeling less than joyful in the morning.

Optimal sleep happens when your body is cool. This is because our body temperature naturally drops to prepare for sleep. By keeping your room slightly cool, you’re aiding this process, not fighting it.

The National Sleep Foundation suggests an ideal bedroom temperature of around 65 degrees Fahrenheit (18 degrees Celsius). Of course, personal preference plays a role, but generally, a cooler room leads to better sleep.

So if you’ve been cranking up the heat or bundling up in heavy blankets, it might be time to rethink your strategy. Adjusting your room temperature could be the key to waking up feeling refreshed and joyful each morning.

7) Underestimating the power of a bedtime routine

Having a bedtime routine is not just for kids; it’s a game-changer for adults too.

Whether it’s reading a book, taking a warm bath, or doing some gentle stretches, having a pre-sleep ritual signals your brain that it’s time to wind down and prepare for sleep.

But there’s one key aspect: consistency. Doing the same activities in the same order each night helps reinforce your body’s sleep-wake cycle.

So if you’ve been hopping into bed without any wind-down time, it’s time to establish a bedtime routine. It can have a profound impact on your sleep quality and your ability to wake up feeling joyful each morning.

Final thoughts: It’s about embracing change

The journey to waking up feeling joyful each morning is deeply personal and intricately connected to our habits, especially those around bedtime.

These seven habits we’ve discussed may seem simple or even obvious, but their power lies in the consistency of application.

In the middle of this journey, remember it’s not about perfection but about progressively making better choices for your sleep health.

It’s in this spirit that I wrote my book, “The Art of Mindfulness: A Practical Guide to Living in the Moment”. It’s a guide to help you understand and embrace change, live more mindfully, and ultimately enhance your sleep and well-being.

As we end this discussion, I invite you to reflect on your bedtime habits. Are they setting you up for a restful night and joyful morning? Or are they standing in the way of the morning bliss you deserve?

Remember, change begins with awareness. And sometimes, saying goodbye to old habits is the first step towards waking up feeling truly joyful each morning.