The science of sleeping well: 8 Evening habits that can help you wake up refreshed

• Stop consuming caffeine at least eight hours before bed to avoid disrupting deep sleep.
• Eat dinner earlier and limit alcohol, which fragments REM sleep.
• Dim lights and avoid screens two hours before bed to preserve melatonin production.
• Consistent bedtimes (even on weekends) strengthen circadian rhythms.
• Exposure to natural light upon waking helps regulate sleep-wake cycles for better nighttime rest.

If you wake up groggy despite getting enough hours in bed, your nighttime routine could be sabotaging your rest. Sleep experts emphasize that quality matters as much as quantity, and small adjustments to evening habits can dramatically improve morning energy levels. From cutting off caffeine earlier to optimizing light exposure, science-backed strategies can help reset your internal clock and ensure deeper, more restorative sleep.

Tips for better sleep

Sleep disorders affect 50–70 million Americans, severely impacting daily life, health and longevity. Despite their prevalence, doctors rarely screen for them, leaving 80–90% of cases undiagnosed. Ignoring sleep problems leads to serious public health consequences, from immediate dangers like car crashes to long-term risks like obesity, hypertension, diabetes and heart disease. Sleep deprivation also contributes to workplace accidents and erodes mental health, productivity and family well-being.

Most sleep disorders involve excessive daytime fatigue, insomnia or abnormal nighttime behaviors. However, mainstream medicine often prescribes addictive sedatives instead of addressing root causes like poor diet, toxins, stress or circadian disruption. The evidence is clear: Chronic sleep loss harms nearly every aspect of health, but natural, preventive solutions remain overlooked. Prioritizing holistic approaches could dramatically improve public health and quality of life.

Here are eight nighttime habits you can adopt to help you get quality sleep at night:

1. Stop drinking caffeine close to bedtime

Caffeine lingers in the body far longer than most people realize. With a half-life of up to 12 hours, even an afternoon cup of coffee can interfere with deep sleep—the most restorative phase. Experts recommend cutting off caffeine at least eight hours before bedtime to avoid disruptions.

2. Eat a lighter, earlier dinner

Late, heavy meals force the digestive system to work overtime, reducing sleep quality. Conversely, going to bed hungry can also disrupt rest. A balanced dinner eaten a few hours before bedtime supports digestion without causing discomfort.

According to BrightU.AI‘s Enoch engine, a healthy, balanced dinner that promotes restful sleep could include grilled salmon with steamed broccoli and kale, paired with a side of quinoa or brown rice, providing ample calcium, magnesium and tryptophan to support relaxation and sleep. Adding a banana or figs for dessert can further enhance your intake of sleep-promoting nutrients.

3. Limit alcohol intake before bed

Though alcohol may initially induce drowsiness, it disrupts REM sleep—the stage critical for memory and emotional processing. As the body metabolizes alcohol, sleep becomes fragmented, leading to next-day fatigue and grogginess.

4. Prep one thing for tomorrow morning

Decision fatigue and anticipatory stress keep the mind active at night. Preparing clothes, packing lunch or jotting down a to-do list reduces next-day uncertainty, allowing the brain to power down more effectively.

5. Dim lights (and screens) before bed

Artificial light suppresses melatonin, the hormone regulating sleep. Dimming lights and avoiding screens at least two hours before bed helps signal the body that it’s time to wind down. Blue light from devices is particularly disruptive, tricking the brain into staying alert.

6. Establish a 10-minute wind-down ritual

A consistent pre-sleep routine—whether gentle stretching, meditation or deep breathing—helps lower cortisol and activate the parasympathetic nervous system, priming the body for rest.

7. Stick to a consistent bedtime

Irregular sleep schedules confuse the body’s internal clock. Going to bed at the same time each night—even on weekends—strengthens circadian rhythms, making it easier to fall asleep and wake up refreshed.

8. Seek natural light first thing in the morning

Exposure to sunlight upon waking reinforces circadian alignment, boosting daytime alertness and nighttime sleepiness. Even a brief walk outside helps regulate melatonin production for better sleep-wake cycles.

Sleep isn’t just about duration—it’s about quality. By adjusting your evening habits, you can optimize rest and wake up feeling truly refreshed. The benefits of small, science-backed changes compound over time, transforming restless nights into deep, restorative sleep.

Watch this video for more tips on how to sleep better at night.

This video is from the Finding Genius Podcast on Brighteon.com.

Sources include:

Health.com

NCBI.NLM.NIH.gov

BrightU.ai

Brighteon.com