Energy is everything, and that’s not even an exaggeration. Energy gives us the momentum to do the things we need, like go to work, make money, hang out with friends, and stay healthy. Without it, our lives feel like a constant uphill battle. There’s nothing worse than waking up, only to feel the opposite of well-rested: Totally zapped. But, don’t worry! By boosting your before bed habits, it’s absolutely possible to naturally increase your energy. Here’s what to do!
10 Before Bed Habits to Make the Next Day Great
When we’re talking about amping up your energy, it’s important to go right to the source — sleep! Without a good night’s sleep, our energy dips. To fix it, most of us resort to endless amounts of caffeine, which is only a short-term solution. Instead, you can try optimizing your bedtime habits for a super sleep! To top it off, you can also work on doing energy-giving activities in the morning, which we’ll mention more about below.
RELATED: The Ultimate Guide to Sleep
#1 Go to Bed at The Same Time Each Night
Humans are creatures of habit. We run in cycles, after all! When it comes to your sleep, the most important cycle is your circadian rhythm. This regulates hormones like melatonin to make you sleepy and cortisol to wake you up. This cycle works best when you’re consistent with sleep and wake times. And when your cycle is optimized? You have way more energy.
#2 Try A Sleep Meditation
While we often think about meditation as a way to help promote relaxation, it’s another great energy-boosting tool, especially if stress is one of your biggest energy depleters. Establishing a before-bed meditation practice may not only help you fall asleep faster, but it may also help you stay asleep longer. Better sleep equals more energy.
Whether you’re a meditation guru or aren’t quite sure how to get started, here are four FitOn favorites.
A favorite in our FitOn community, try this Sleep Yoga Nidra meditation with DeAndre and experience this beautiful system that’s existed for thousands of years. It’s an excellent meditation to support restorative sleep.
Say peace out to your day and hello to sleep with these soothing, mindful mantras focused on peace and ease.
In this meditation, Amanda Gilbert will be guiding you in a starry night visualization. One that will relax the mind, relax the body, and also signal to the brain that it’s time for bed.
This meditation uses a body scan technique to calm down your nervous system so you can have the best night’s rest.
#3 Uplevel Your Morning Cup & Get Your Ingredients Ready The Night Before
Is coffee the first thing you reach for each morning? You’re not alone — coffee is a staple part of many morning routines, but what if you could take your morning energizer to a whole new healthy level? Enter coffee-boosters! Consider setting some superfood ingredients out the night before to add to your morning mug.
Here are two great ingredients to consider adding to your morning cup of coffee for an added boost.
Ashwagandha: Ashwagandha has become one of the most talked-about adaptogens, which can be found in powdered form and added to your morning coffee or smoothie if you prefer a caffeine-free option.
Studies suggest that this particular adaptogen may be helpful for reducing feelings of stress, something that we all know drains our energy levels.
Cocoa Powder: There’s no more delicious way to start your day than with a mug of cocoa coffee! This combo will make you excited to jump out of bed. And not only does this combo taste amazing, but research suggests that the flavonoids found in cocoa contain mood-boosting and cognitive supporting properties, making that morning coffee even more uplifting.
So, when you set your coffee mug out the night before, set your cocoa powder out too, and whisk a teaspoon into your morning cup — just be sure it’s unsweetened!
#4 Do a Brain Dump Before Bed
Racing thought problems as soon as you hit the pillow? You’re overwhelmed! Overwhelm is basically information overload, and you can’t fight info overload with MORE information. (*ahem* like scrolling your phone as a distraction!) Instead, you have to release all of the excess thoughts, worries, and to-dos preventing you from resting. Brain dump! Do this by journaling or even record yourself talking out loud.
#5 Have a Morning Journaling Practice
Okay — to those energy-giving activities. We all get our energy from different sources. For instance, you might feel really good after reading a book, but someone else might find that draining. It depends on the person!
But, there’s one activity that’s quick, easy, and has been shown to help reduce feelings of stress, journaling! You could write in your phone notes, on your laptop, or in an actual journal. And don’t worry about trying to achieve a certain outcome or feeling. You’re just making space to talk about whatever you want.
#6 Have a Blue Light Cut Off Time
While we all know we should probably be limiting our evening screentime consumption, sometimes we need to wrap up tasks on our computer or just unwind for a bit by watching our favorite TV series. But, to avoid blue light from disrupting your sleep, consider setting a cutoff time where all electronics get turned off. If you’re used to falling asleep with the TV on, consider starting with turning it off 30 minutes before bed, and slowly increase that time until you have two hours screentime-free before you hit the hay! Instead of scrolling on your phone, answering late-night emails, or binge-watching Netflix, you’ll be amazed at how much time this frees up for things like establishing an evening routine and fitting in your sleep meditations.
It’s a win-win — you’ll avoid the sleep-disrupting blue light, and you’ll fit more of that necessary self-care into your nightly routine.
#7 Have a Protein-Rich Evening Snack
Waking up hungry is the worst! However, it’s easily preventable by eating a small, protein-rich snack in the evening. Think a handful of almonds, some yogurt, eggs, cheese, or sliced meat like turkey.
#8 Skip The Nightcap
Alcohol may help you fall asleep faster, but in the long run, it actually makes for lower quality rest. So skip the nightcap, and go for a calming herbal tea, like chamomile.
Or consider this delicious FitOn PRO Moon Milk.
- 1 cup almond milk
- 1 tsp almond butter
- ½ tsp cinnamon
- 1 pinch nutmeg
- 1 tsp honey
Step #1: Start by heating the almond milk in a saucepan over medium heat.
Step #2: Once the milk is warm, add the remaining ingredients and whisk.
Step #3: Pour into a mug and serve with an extra sprinkle of cinnamon.
Step #4: Enjoy!
#9 Shower in The Evening & Have a Skincare Routine
Body temperature plays a massive role in how you fall asleep, which is why it’s best to set your bedroom temp on the low side. However, you can also take a warm evening shower. Research has shown that taking a warm shower in the evening and giving your body enough time to cool off may support sleep.
You can also kick things up a notch with an evening skincare routine. Not only does a regular evening routine help signal that it’s time for bed, but having some time set aside at the end of the day is a great way to get in that daily dose of self-care.
#10 Disconnect From Work
These days, when most of us work from home, having a good work/life balance can be hard. It’s difficult to switch off from work mode when you eat, sleep, and play in the same place you respond to emails!
So, make an effort to disconnect from work before bed so you don’t wake up in the middle of the night thinking about your to-dos. Have a buffer zone between when you stop working and go to sleep.
Set Yourself Up For Tomorrow’s Success
Who knew before bed habits could have such an impact on the next day? Even the simplest of changes, like showering in the evening, can have amazing results! Pick one or two that resonate with you and give them a go.