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

We all want to wake up feeling rested, ready, and genuinely alive the next morning. But if you’ve ever opened your eyes groggy, heavy, and already counting the hours until you can crawl back into bed, you’re not alone.

The truth? Often, it’s not sleep itself that’s the issue. It’s what we do before our head even hits the pillow.

As a counselor, I’ve seen how everyday habits can interfere with not only our mental health but also our energy levels. If you’re serious about reclaiming your mornings, it’s time to let go of these seven sneaky bedtime mistakes.

1. Scrolling through your phone

I’ll start with a big one.

Do you grab your phone before bed to check “just one more thing”? Maybe it’s emails, TikTok, or the endless rabbit hole of news headlines.

The problem is, this blue-light glow tells your brain it’s still daytime. Research from Harvard Medical School shows that blue light delays the release of melatonin—the hormone that makes you sleepy. That means your body is ready for rest, but your brain thinks it’s still wide awake.

On top of that, what you’re reading or watching can trigger stress. An email from your boss or an alarming news headline right before bed? Not exactly soothing. I had a client once who swore she couldn’t sleep well, only to realize her “midnight news scroll” was leaving her anxious and restless.

Instead, put your phone away at least 30 minutes before sleep. A good old-fashioned book, a journal, or even quiet music will do wonders for winding down. If you need something on hand, try replacing the glow of your phone with a bedside lamp and a paperback. Your sleep quality will thank you.

2. Drinking caffeine too late in the day

I know what you might be thinking: But coffee is my love language.

I hear you. But here’s the reality: caffeine can linger in your system for up to 10 hours. So that 4 p.m. latte might still be buzzing in your body when you’re trying to doze off at 11.

A study published in the Journal of Clinical Sleep Medicine found that even consuming caffeine six hours before bedtime reduced total sleep time by more than an hour. That’s a lot of lost rest for one cup of coffee.

Daniel Goleman, author of Emotional Intelligence, once said: “The mind and body are linked in ways we’re only beginning to understand.” Staying mindful of how substances like caffeine affect both can change the way you rest.

If you rely on that late-day boost, try swapping coffee for herbal tea or water. Personally, I’m a fan of chamomile tea—it’s calming, hydrating, and feels like a gentle cue to wind down. Your future, well-rested self will thank you.

3. Working right up until bedtime

Ever closed your laptop, brushed your teeth, and jumped straight into bed? I’ve done it too. But the trouble is that your brain hasn’t had a chance to shift out of “go mode.”

Work—whether it’s finishing a report, paying bills, or even organizing your calendar—keeps your mind stimulated. Your nervous system doesn’t just flip off because you want it to.

I once had a week where I scheduled back-to-back client notes until nearly midnight. Even though I technically had “enough” hours of sleep, I woke up exhausted. My body rested, but my mind hadn’t fully let go of work.

Sheryl Sandberg has noted, “You can do anything, but not everything.” That applies to the end of the day, too. There has to be a cutoff.

Build yourself a buffer—20 to 60 minutes of transition time where you do something light, grounding, or soothing. Read, stretch, or simply sit quietly with a cup of tea. That mental shift is what allows your body to fully settle into rest.

4. Keeping irregular sleep hours

Consistency matters more than we often think.

Going to bed at 10 p.m. one night and 1 a.m. the next sends mixed signals to your circadian rhythm—the internal clock that regulates your sleep-wake cycle. It’s like giving your body whiplash.

A National Sleep Foundation survey found that people with consistent sleep and wake times reported not only better sleep but also higher energy levels during the day. In contrast, those who “caught up” on weekends often described Monday mornings as brutal—and there’s a reason we call it “social jet lag.”

Think of your sleep like brushing your teeth—it’s less about perfection, more about steady rhythm. Even on weekends, aim to keep your bedtime within the same window. Your body thrives on predictability.

I know it’s tempting to binge-watch your favorite series late into Saturday night, but ask yourself: is this worth sacrificing my energy tomorrow? Most of the time, the answer is no.

5. Overloading on late-night snacks

Picture this: you’re watching TV at 10 p.m., and the craving hits. Chips, cookies, maybe even leftovers from dinner.

The truth? Heavy or sugary snacks too close to bedtime can spike your blood sugar and make your digestive system work overtime. That means while you’re trying to sleep, your body is still busy processing food.

One client once told me she’d wake up groggy after eating ice cream before bed. When she swapped it for a light snack—like Greek yogurt with honey—she noticed not only better sleep but also easier mornings.

Tony Robbins puts it bluntly: “Energy flows where attention goes.” If your body’s energy is tied up in digestion, it can’t fully devote itself to repair and recovery.

I’m not saying you should go to bed hungry—sometimes a small snack like a banana, a few almonds, or warm milk can be fine. But the habit of big, late-night grazing? That’s one to let go.

6. Holding onto unresolved stress

This one is less about what you do and more about what you carry.

Have you ever lain in bed replaying a tough conversation or worrying about tomorrow’s to-do list? Stress hormones like cortisol don’t just vanish when you crawl under the covers. They keep your mind racing and your body tense.

Research shows that journaling before bed—especially focusing on gratitude or expressing worries—significantly calms the mind, reduces stress, and speeds sleep onset by helping release mental tension.

As Brené Brown reminds us: “We can choose courage, or we can choose comfort. We cannot have both.” Choosing courage here means addressing stress before it hijacks your sleep.

For some, that looks like journaling. For others, deep breathing, yoga, or simply talking through the day with a partner. The key is creating a ritual that tells your mind, it’s safe to rest now.

7. Ignoring your environment

Looking back, this one probably deserved a higher spot on the list. Anyway…

Your sleep environment sets the stage for how refreshed you feel in the morning. Too much light, an uncomfortable mattress, or even clutter can subtly disturb your rest.

Susan Cain, author of Quiet, once noted that “Environment matters. We mirror the world around us.” If your room is chaotic, your body can mirror that restlessness.

Think about it: a noisy street, the glow of a TV left on, or even a bedroom full of unfolded laundry—these things might not seem huge, but your nervous system notices.

A dark, cool, quiet space works best for most people. Studies suggest the ideal sleep temperature is around 65 degrees Fahrenheit. If city noise is an issue, white noise machines or even a fan can help. And yes—investing in quality bedding is worth it. You spend a third of your life in bed; it’s not indulgence, it’s necessity.

Final thoughts

At least one of these habits probably sounded familiar, right?

The good news is that you don’t need to overhaul your entire routine at once. Small, intentional changes make a huge difference over time. Swap your phone for a book, set a bedtime cutoff for work, or dim your lights 30 minutes before bed.

At the end of the day, sleep is self-care in its purest form. It’s your body’s chance to heal, repair, and recharge. When you protect it, you’re really protecting your energy, mood, and clarity for the day ahead.

So if you want to wake up feeling refreshed and energized—start with the habits you let go of tonight.