We often obsess over our evening routines—dimming the lights, avoiding screens, and sipping herbal tea—to get a better night’s rest. However, sleep experts suggest that the quality of your slumber is just as heavily influenced by what you do the moment you wake up.
According to HuffPost, your morning behaviors set the biological and psychological tone for the next 24 hours. If you find yourself tossing and turning at night, one of these five common morning mistakes might be to blame.
1. You Keep Your To-Do List in Your Head
Starting the day without a clear plan can create a background hum of anxiety that lasts until bedtime. Trying to mentally juggle your daily tasks often leads to feeling overwhelmed, which spikes cortisol levels.
The Fix: Take five minutes each morning to write down your tasks. As noted by productivity experts, getting your obligations out of your head and onto paper (or an app) gives your brain permission to relax. Keep the list realistic—aim for three to five achievable goals—to avoid the stress of an unmanageable schedule.
2. You Stay in the Dark
It is tempting to keep the curtains drawn to ease into the day, but avoiding natural light can confuse your circadian rhythm. Morning sunlight is the primary cue that tells your internal body clock it is time to be alert. Without it, your body may not produce enough melatonin (the sleep hormone) later in the evening when you actually need it.
The Fix: Expose yourself to bright light as soon as possible. Open the blinds immediately, or better yet, step outside for a few minutes. This simple act helps shift your sleep cycle earlier, making you feel naturally tired when bedtime rolls around.
3. You Wake Up at Different Times
Sleeping in on weekends sounds like a luxury, but it often leads to “social jet lag.” By waking up at 7:00 AM on weekdays and 10:00 AM on Saturdays, you are effectively forcing your body to switch time zones twice a week. This inconsistency makes it difficult for your body to know when to fall asleep on Sunday night, leading to the dreaded Monday morning fog.
The Fix: Consistency is key. Try to wake up at the same time every day, even on weekends. If you need to catch up on sleep, a short midday nap is less disruptive than shifting your entire morning schedule.
4. You Reach for Your Phone Immediately
For many, the first instinct upon waking is to scroll through social media or check emails. This habit immediately floods your brain with new information and potential stressors before you are fully awake. Reading a demanding email from a boss or seeing upsetting news can trigger a “fight or flight” response, setting a tone of panic that can linger throughout the day and make it harder to wind down at night.
The Fix: Buy an old-fashioned alarm clock and leave your phone in another room. Give yourself at least 15 to 30 minutes of screen-free time to wake up peacefully before letting the outside world in.
5. You Overdo the Morning Caffeine
While coffee is a morning staple, the timing and quantity matter more than you might think. Caffeine has a long half-life; six hours after your last cup, half of that caffeine is still in your system. Consuming large amounts—or sipping it continuously throughout the morning—can leave enough stimulant in your blood to block adenosine, the chemical that helps you feel sleepy at night.
The Fix: Stick to the recommended limit of 400 mg (about four cups) and try to front-load your intake. Be mindful of how your body reacts; if you struggle to fall asleep, consider cutting yourself off earlier in the day or reducing your morning dose.
