Ever heard the saying, “The early bird catches the worm”?
I bet you have. And if you’re anything like me, you’ve likely groaned at its mere mention, especially on those mornings when getting out of bed feels like the most monumental task.
But here’s a little secret.
It’s not necessarily about being lazy. It could be more related to your evening habits than you might think. You see, what you do before bedtime can significantly impact your morning routine.
So, if you’ve been asking yourself, “Why do I struggle to get out of the morning?” I may have some answers for you.
In this piece, we’ll explore seven evening habits commonly practiced by those who find it hard to rise and shine in the AM.
Remember, understanding is the first step towards transformation. So let’s delve in and see if we can make those mornings just a little bit easier.
After all, not all of us are natural-born early birds, right?
1) Late-night screen time
We’ve all been there.
Just one more episode of that addicting Netflix series, a quick scroll through Instagram, or a final check of our work emails before we call it a night. Sounds familiar, doesn’t it?
But here’s the deal.
Exposure to artificial light from our screens at night can mess with our body’s internal clock, or circadian rhythm.
It suppresses the production of melatonin, the hormone that regulates sleep, tricking our bodies into thinking it’s still daytime.
While we think we’re winding down, our bodies are actually being stimulated, making it harder to fall asleep and even tougher to wake up in the morning.
Consider setting a digital curfew for yourself. Switch off your devices at least an hour before bedtime.
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You might just find yourself becoming a bit more of a morning person.
2) Skimping on a sleep schedule
Let me share something with you.
I used to be that person who would sleep late on weekends, trying to catch up on the sleep I missed during the week.
I thought it was my little weekend treat. But boy, was I wrong!
As it turns out, not sticking to a consistent sleep schedule can make it more difficult to get up in the morning.
Here’s the science behind it.
Our bodies thrive on routine.
Going to bed and waking up at the same time every day helps regulate our body’s internal clock, making it easier to fall asleep at night and wake up in the morning.
Ever since I started following a consistent sleep schedule, even on weekends, I’ve noticed a significant improvement.
I’m not just waking up easier; I’m also feeling more refreshed and energized throughout the day.
Resist the temptation of that weekend sleep-in. Your body (and your mornings) will thank you for it.
3) Using your bedroom as a multipurpose room
I’m going to lay it out straight.
Your bedroom should be a sanctuary.
A haven for peaceful slumber and dreams, not a place for work, vigorous workouts, or binge-watching your favorite shows.
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When you use your bedroom for activities other than sleep, your brain starts associating this space with wakefulness and activity, making it harder for you to relax and drift off to sleep.
I used to do everything in my room – work, eat, exercise.
And guess what? My sleep was a mess.
Once I made the conscious decision to keep my bedroom purely as a place to unwind and sleep, the quality of my rest improved dramatically.
And yes, the mornings became less of a struggle.
Try it out. Dedicate your bedroom to sleep and relaxation only.
Create an environment that encourages tranquility and restfulness.
It can make a world of difference to how you feel when the alarm goes off in the morning.
4) Neglecting the importance of a bedtime routine
I get it.
When you’re juggling work, family, and social life, carving out time for a bedtime routine may seem like an unnecessary luxury. But hear me out.
Establishing a relaxing pre-sleep routine signals your body that it’s time to shift into sleep mode, making it easier to fall asleep and rise in the morning.
Here’s what worked for me: a warm bath, a chapter from a good book, some light stretches, and a cup of herbal tea.
This routine helped me relax, unwind, and prepare my body for sleep.
Go ahead. Create your own bedtime ritual. It doesn’t have to be elaborate – just something that tells your body and mind: “It’s time to rest”.
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Trust me, it can make all the difference when the morning rolls around.
5) Having a heavy late-night meal
Here’s something you might not know.
Eating a large or heavy meal close to bedtime can cause discomfort and indigestion, making it harder to fall asleep.
But not just that, it can also lead to sluggishness in the morning.
You see, when we eat, our bodies need to work to digest the food. If we eat late and then go to bed, our bodies are still busy digesting while we’re trying to sleep.
This can disrupt our sleep cycle, leaving us feeling tired and groggy in the morning.
I used to be a big fan of late-night snacking until I realized how it was affecting my sleep and subsequent mornings.
Try to finish eating at least three hours before you plan to go to bed. Opt for lighter meals in the evening and save the heavy stuff for earlier in the day.
You might just find yourself bounding out of bed with more energy than before.
6) Beating yourself up for not getting enough sleep
Let’s be gentle with ourselves.
We all have those nights. The ones where we toss and turn, unable to drift off into peaceful slumber, no matter how hard we try.
It’s frustrating, I know.
And what’s worse? We often punish ourselves for it, getting caught in a cycle of stress and worry about not getting enough sleep.
This only adds to our anxiety, making it even harder to fall asleep and wake up refreshed.
But remember, everyone has off nights. Let’s accept them as part of our human experience rather than a personal failing.
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Instead of stressing over lost sleep, try focusing on creating a peaceful and conducive environment for restful sleep.
And if you still find yourself battling insomnia, don’t hesitate to seek professional help.
After all, there’s no shame in asking for support when we need it. And trust me, your mornings will be a whole lot better for it.
7) Neglecting physical activity during the day
Here comes the big one.
Daily physical activity is a game-changer when it comes to improving sleep and making mornings less of a struggle.
And no, you don’t have to become a marathon runner or a gym junkie to reap the benefits.
Even a 20-minute walk in the park or a quick yoga session can help. Physical activity tires us out, making it easier to fall asleep.
Plus, it helps reduce stress and anxiety, both of which can interfere with sleep.
Make it a point to move your body every day. You’ll not only sleep better but also feel more energized and ready to take on the day when morning comes.
Every step counts towards better sleep and easier mornings. Let’s get moving!
In conclusion
If you’ve nodded along while reading these points, know that you’re not alone in this struggle.
The connection between our evening habits and morning struggles is often overlooked.
But the good news is, with a bit of self-awareness and intentional changes, those grueling mornings can become a thing of the past.
Begin by taking note of your evening routines.
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Which habits could be sabotaging your morning energy? Are you willing to make some tweaks to ease into a more refreshing start?
It’s not about overnight transformation. It’s about small, consistent changes that can have a profound impact over time.
And it’s okay if you stumble or face setbacks. Change is seldom linear.
The key is to keep moving forward, learning from each day, and gently nudging yourself back on track.
As you embark on this journey towards better mornings, be patient with yourself.
Celebrate your progress, however small it may seem. Each step you take towards healthier evening habits brings you closer to brighter and more energetic mornings.
And who knows? You might just find yourself becoming a morning person after all.
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