If mornings often feel heavy and slow, the answer might not be in your alarm clock but in what you do the night before. The hours between 9PM and bedtime are crucial for setting your body up for deep, restorative rest. Think of it as your nightly “checklist for tomorrow’s energy.”
Here’s a simple 9PM routine to help you wake up refreshed.
1. Dim the Lights
Light is one of the biggest signals to your body clock. Lowering brightness at 9PM helps your brain release melatonin, the hormone that tells you it’s time to sleep. Swap overhead lighting for softer lamps or candles.
2. Step Away from Screens
Phones, tablets, and laptops trick your brain into thinking it’s still daytime. Aim to switch them off an hour before bed. If you must use them, turn on night mode and keep the brightness low.
3. Cut Off Caffeine and Sugar
That “one last cuppa” or a sweet snack might feel comforting, but both caffeine and sugar can keep you wired longer than you’d like. Try herbal tea or a glass of water instead.
4. Prepare Tomorrow, Today
Lay out clothes, pack your bag, or jot down your to-do list. By taking care of the small stuff now, you remove decision stress in the morning and give your brain permission to switch off.
5. Wind Down Your Mind
Create a ritual that tells your body it’s time to rest. This could be reading, gentle stretching, or journaling for a few minutes. Consistency matters more than what you choose.
6. Check Your Sleep Space
Finally, step into your bedroom. Is it cool enough (around 18°C)? Is your mattress supportive and bedding breathable? These environmental details often make the biggest difference.
Tomorrow’s Energy Starts Tonight
Good mornings aren’t built in the morning, they’re built the night before. By running through a simple 9PM checklist, you give yourself the best chance of waking up clear-headed, energised, and ready to live life to the full.