If you want to wake up feeling refreshed and energized, say goodbye to these 7 bedtime habits

There’s nothing quite as frustrating as waking up groggy, heavy, and drained—especially when you technically got “enough” sleep.

If you’re anything like I used to be, you go to bed on time, maybe even take some magnesium or drink a sleepy tea, yet still wake up feeling like you’ve been hit by a truck.

What gives?

Through my study of psychology and mindfulness (and my own frustrating trial and error), I’ve learned that it’s often not about how long you sleep—but how you prepare your body and mind for rest. That’s why today I want to walk you through 7 sneaky bedtime habits that may be silently robbing you of deep, rejuvenating sleep.

Let’s get into it.

1. Doomscrolling before bed

You already know screens are bad for sleep. But the issue isn’t just blue light—it’s the mental stimulation.

Lying in bed thumbing through social media, news headlines, or even emails activates your brain in all the wrong ways. You’re not unwinding—you’re feeding your nervous system a cocktail of dopamine, anxiety, and distraction.

Instead, try a digital sunset. At least 30 minutes before bed, cut off screen exposure and give your mind space to land. Read something physical. Light stretch. Let your brain decelerate.

I used to scroll until my eyes hurt, telling myself I was “winding down.” What I was really doing was training my brain to fear silence.
It wasn’t until I let boredom back in that my sleep quality radically improved.

2. Bringing unresolved stress to bed

It’s easy to treat the bed as a dumping ground for the day’s stress: replaying awkward conversations, overanalyzing decisions, catastrophizing tomorrow.

The mind doesn’t magically shut off when you lie down. In fact, for many people, this is when the mind finally has space to speak.

Here’s the shift: make space before bed to process your day. Journal out your racing thoughts. Talk it through with a partner. Meditate. Even five minutes of intentional emotional processing can create a cleaner mental slate for sleep.

As a student of mindfulness, I’ve found that naming what I feel before bed helps me put it down—not suppress it.

3. Eating too close to bedtime

Late-night snacking can feel comforting. But digestion is energy-intensive, and when your body is focused on breaking down food, it can’t prioritize the deep, restorative stages of sleep.

It’s not about starving yourself—it’s about timing.

Aim to finish dinner at least 2–3 hours before sleeping. And if you do need something, opt for something light and sleep-supportive, like a banana or a small serving of nuts.

4. Drinking alcohol thinking it helps you sleep

Yes, alcohol can make you fall asleep faster. But it messes with your sleep architecture—especially REM sleep, which is key to emotional regulation and memory processing.

Even one glass can fragment your sleep, leading to micro-awakenings you won’t remember—but your body will.

I used to think a nightcap helped me “unwind,” but I didn’t realize it was stealing the quality of the very thing I was chasing.

If better sleep is your goal, keep alcohol minimal and finish it early in the evening.

5. Overloading your brain with stimulation in the evening

Many of us treat the hours between dinner and sleep like free-for-all entertainment zones—Netflix binges, intense conversations, high-stakes games, or mentally demanding work.

The problem?

You’re giving your nervous system mixed signals. You’re saying: be alert! right before asking it to shut down completely.

Try building a nightly rhythm that cues safety and slowness. Warm lighting. Calmer music. Lowered voices. If your home becomes a sanctuary by 9 PM, your body will start winding down without force.

6. Keeping an inconsistent sleep schedule

Your body thrives on rhythm. But if you go to bed at 10 PM one night and 1 AM the next, your circadian rhythm gets confused.

Even on weekends, aim to go to bed and wake up within the same 60-minute window.

Yes, life happens. But consistency pays off. Your body begins to expect sleep, and the process becomes automatic—like flipping a switch instead of wrestling a dragon.

7. Falling asleep to chaos (TV, noise, clutter)

Many people use the TV as a sleep aid, thinking background noise helps them nod off. And while it might help you fall asleep, the constant flicker and audio fluctuations prevent the brain from entering deep rest.

The same goes for physical clutter in your bedroom. Psychologically, cluttered environments signal “unfinished business.” That subtle tension lingers.

Create a space that feels like an invitation to rest. Dim lighting. Clean surfaces. Quiet surroundings.

When I made my bedroom sacred—not a storage room or entertainment center—my sleep became sacred, too.

Final thoughts: Sleep is preparation, not luck

Better sleep doesn’t happen by accident. It’s something you build through repeated, intentional habits.

If you’ve been waking up tired, try subtracting instead of adding. Strip away the friction. Give your body and mind what they need: stillness, predictability, and peace.

And remember: Your morning energy is determined the night before. The more lovingly you treat your body in the evening, the more powerful and present you’ll feel the next day.