If you want to start waking up with energy and vigor each morning, say goodbye to these 7 behaviors

We all know the feeling of dragging ourselves out of bed—groggy, sluggish, and already counting down the hours until we can crawl back in.

But here’s the truth: waking up with energy and excitement isn’t just a lucky accident.

The habits you carry through your days and nights play a huge role in how refreshed you feel each morning. And while good sleep is important, some sneaky behaviors might be quietly draining your energy, leaving you feeling tired before the day even begins.

If you want to wake up with real energy and vigor each morning, it’s time to let go of these 7 behaviors.

Let’s dive in.

1) Late-night device use

We’ve all been guilty of this one.

The late-night scrolling through social media, the endless binge-watching of our favorite shows, the constant checking of emails. It seems harmless, but this behavior can disrupt your sleep cycle and rob you of your morning energy.

As noted by Healthline, blue light from screens tricks your brain into thinking it’s daytime, which can inhibit the creation of melatonin, the hormone that helps you sleep.

The solution? Well, it’s perhaps easier said than done. Say goodbye to late-night gadget use.

I’ve found that establishing a screen-free time at least an hour before bed and sticking to it has been really helpful. This will allow your brain to unwind and prepare for a good night’s sleep.

2) Consuming caffeine late in the day

This is a tricky one for me. As a lover of a good cup of coffee, I found this habit difficult to kick.

Caffeine, as we all know, is a stimulant. It can keep you alert and awake long after you’ve consumed it. In fact, according to some experts, caffeine can stay in our system for up to 12 hours. Yes, 12 hours!

It’s no suprise than that drinking it late in the day can interfere with your natural sleep pattern and leave you feeling groggy in the morning.

I made a pact with myself – no coffee after 3 PM. It was tough initially, but the difference in my energy levels each morning was astonishing. More than that, my sleep was deeper and more restorative.

Take it from me, say goodbye to that late-afternoon or evening caffeine fix if you want to wake up feeling refreshed and energetic.

3) Neglecting mindfulness practices

This might sound like a strange one on a post about sleep but mindfulness and meditation are not just buzzwords; they are powerful tools that can transform our sleep and wake-up routines.

This is well backed up by experts like those at Harvard Health who have noted that “mindfulness meditation helps fight insomnia, improves sleep.”

Incorporating mindfulness practices into your evening routine can help calm your mind, reduce stress, and prepare your body for a restful night’s sleep. This, in turn, can help you wake up feeling refreshed and full of energy.

Try dedicating at least 10 minutes before bed to a mindfulness practice such as deep breathing, progressive muscle relaxation, or meditation. You might be surprised at how much it enhances your sleep quality and morning vigor.

4) Eating heavy meals late at night

Did you know that what you eat and when you eat can significantly impact your sleep quality and energy levels the next morning?

Studies show that consuming a heavy meal late at night can disrupt your sleep cycle.

This is often because your body has to work overtime to digest the food, which can prevent you from falling into a deep, restorative sleep.

Moreover, eating too close to bedtime can lead to heartburn and indigestion, further disrupting your sleep.

If you want to wake up feeling refreshed and full of energy, it’s essential to say goodbye to late-night feasts. Try to have your dinner at least 3 hours before bed and opt for lighter, easily digestible foods.

5) Over sleeping on weekends

Now here’s one you might not have expected.

Weekends are for sleeping in, right? Not quite.

While it may seem counter-intuitive, oversleeping on your days off can actually mess with your sleep schedule and leave you feeling tired come Monday morning.

This phenomenon is referred to as “social jet lag”. It’s like giving yourself a mini jet lag every weekend by drastically altering your wake and sleep times.

Instead of catching up on sleep during the weekends, aim to maintain a consistent sleep schedule throughout the week. This helps regulate your body’s internal clock, leading to better sleep quality and more energy in the morning.

6) Skipping exercise

Exercise is not just good for your physical health; it’s also crucial for a good night’s sleep and an energetic start to the day.

Research suggests that regular physical activity can help you fall asleep faster and enjoy deeper sleep. But here’s the catch – you need to time it right. Exercising too close to bedtime can actually disrupt your sleep.

The solution? Try to finish working out at least three hours before bed. This gives your body ample time to cool down and prepare for sleep.

7) Overlooking the sleep environment

Last but not least, our sleep environment plays a vital role in how well we sleep and consequently, how energetic we feel in the morning.

A room that’s too hot or too cold, too noisy, or too bright can interfere with your sleep quality. The same goes for an uncomfortable bed or pillow.

Take some time to evaluate your sleep environment. Is it conducive to a good night’s sleep?

If not, it might be time to make some changes. Invest in blackout curtains, a white noise machine, or a comfortable mattress and pillows.

You really can’t put a price on quality sleep.

Final thoughts: It’s about mindful habits

Waking up with energy and vigor starts with the small, mindful choices we make each day.

By letting go of these habits and embracing healthier routines, you can transform your mornings—and your life.

Change doesn’t happen overnight(pun intended!), but with consistency and intention, better sleep and brighter mornings are well within reach.

Here’s to starting each day refreshed, energized, and ready to make the most of it!