Rise and Shine: 7 Tiny Habits to Ditch Morning Fatigue for Good

Updated: December 07, 2025 22:49

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If you wake up tired every morning, try these seven habits: fix sleep timing, block bright light after 7 pm, keep the bedroom cool, use the bed only for sleep, eat dinner earlier, avoid caffeine after 3 pm, and sit in silence for 10 minutes before bed to improve sleep quality and daytime energy.

If you wake up feeling drained, struggle through the afternoon, and rely on multiple cups of coffee just to stay awake, your sleep habits may be the real culprit. A gastroenterologist recently shared seven simple, science-backed changes that can help reset your sleep cycle and leave you feeling genuinely refreshed in the morning. These tips focus on aligning your lifestyle with your body’s natural circadian rhythm, so you wake up naturally, not just because the alarm went off.

Why these habits matter

Poor sleep isn’t just about how many hours you spend in bed; it’s about timing, environment, and daily routines. When sleep is shallow or frequently interrupted, the body doesn’t get the deep, restorative rest it needs. Over time, this leads to chronic fatigue, brain fog, and mood swings. The habits shared here train your body for better sleep quality and more energy during the day.

Key habits to adopt

Fix your sleep timing
Go to bed and wake up at roughly the same time every day, even on weekends. A consistent schedule trains your internal clock, improves sleep quality, and makes it easier to fall asleep and wake up feeling alert.
Block bright light after 7 pm
Bright, blue-rich light from screens and overhead lamps suppresses melatonin, the sleep hormone. Switch to dim, warm-yellow lighting in the evening to signal to your brain that it’s time to wind down.
Keep your room cooler
Aim for a bedroom temperature around 18–19°C. A cooler room helps your core body temperature drop, which is a natural trigger for sleep onset and deeper rest.
Use your bed only for sleep (and intimacy)
Avoid working, reading, or scrolling in bed. This trains your brain to associate the bed with sleep, so you fall asleep faster and stay asleep longer.
Eat dinner earlier
Finish your last meal 2–3 hours before bedtime. Eating late forces your digestive system to work while you’re trying to sleep, which can cause indigestion, acid reflux, and disrupted rest.
Avoid caffeine after 3 pm
Caffeine can stay in your system for up to 10 hours, making it harder to fall asleep and reducing deep sleep. After 3 pm, switch to herbal tea or plain warm water.
Sit in silence for 10 minutes before bed
Give yourself 10 minutes of quiet time without screens, work, or conversation. This simple pause helps calm the nervous system and shifts your body into relaxation mode.

How to start

Pick one or two habits that feel most doable and build from there. For example, start by fixing your wake-up time and gradually shift your dinner earlier. Over a few weeks, these small changes can add up to significantly better sleep and more energy throughout the day.

Source: The Indian Express, Hindustan Times, Economic Times, Mathrubhumi

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