Listen, tossing and turning all night sucks. And while some insomnia has deeper medical causes, if your issue is a racing mind and overactive body, their morning habits might hold important clues. People who sleep easily don’t just get lucky – they create the ideal conditions for restful sleep way before bedtime!
1. They prioritize natural light exposure early in the day.
Sunlight helps regulate your circadian rhythm, the Stanford Center for Longevity explains, signaling to your body that it’s time to be awake and alert. Even 15 minutes sitting by a window with your coffee, or a brief morning walk, makes a huge difference in how sleepy you’ll feel later.
2. A consistent wake-up time is non-negotiable (even on weekends!).
Sleeping in drastically on Saturday throws off your body’s clock more than you think! People who drift off fast have regular wake-up times, ensuring their body gets on a predictable schedule. This makes it easier to fall asleep quickly at the designated bedtime.
3. They start the day with movement, even if it’s gentle.
A hardcore gym session isn’t necessary (and too close to bedtime is counterproductive). But, some morning exercise helps. Yoga, a brisk walk, or even 10 minutes of stretching gets the blood flowing, waking up both your body and brain, setting the stage for better sleep later.
4. Their morning routine is a calming ritual, not a chaotic scramble.
People who sleep easily don’t start their days feeling rushed and frazzled. They build in time for a leisurely breakfast, some quiet reflection, or whatever helps them ease into the day. This reduces overall stress levels, which is key for falling asleep easily.
5. They set aside designated “worry time” much earlier in the day.
If you lie awake rehashing your to-do list, try this: set aside 20 minutes in the afternoon to write down anxieties. Getting them on paper helps them feel less overwhelming. Then your evening is for truly relaxing, not mentally running through problems.
6. Caffeine is a morning-only indulgence, if at all.
That afternoon latte for a pick-me-up might be sabotaging your sleep. Caffeine lingers in your system for hours, WebMD reveals! People who fall asleep easily tend to either avoid caffeine entirely or stop consuming it by early afternoon at the latest.
7. Their morning news consumption is minimal, if any.
Starting your day with a barrage of bad news raises your stress hormones. Sound sleepers either avoid the news in the morning, or choose sources that don’t leave them feeling anxious or upset right from the get-go.
8. They make gratitude a morning habit.
It sounds cheesy, but it’s powerful! Taking a few minutes to jot things they’re thankful for shifts their mindset away from problems and towards the positive. This more relaxed state carries over into the evening, making it easier to fall asleep.
9. Their bedroom is optimized for sleep.
Cool temperatures, blackout curtains, a comfortable mattress… they go all-in on creating an environment designed for relaxation. If your bedroom is too bright, hot, or cluttered, it disrupts the signals telling your brain it’s time to wind down.
10. They avoid screens for at least an hour before bed.
The blue light from phones, TVs, and laptops suppresses melatonin, the sleep hormone. Easy sleepers create a buffer between screen time and sleep. Reading, a warm bath, or listening to calming music helps their brain switch into relaxation mode.
11. They don’t skip breakfast, focusing on protein and healthy fats.
Sugary cereal or skipping breakfast entirely leads to a blood sugar crash mid-day, leaving you wired and tired later on. Easy sleepers opt for eggs, yogurt, whole-grain toast with avocado – options that keep them energized without the eventual energy slump.
12. They stay well-hydrated all day long.
Dehydration contributes to restless sleep. People who fall asleep easily focus on sipping water throughout the day, not just trying to chug a huge amount right before bed (which leads to annoying midnight bathroom runs!).
13. They make time for activities they truly enjoy.
Whether it’s painting, playing music, or working on a puzzle, dedicating a chunk of time to something purely fun reduces stress and improves mood. Feeling fulfilled and content during the day makes those racing thoughts at night less likely.
14. They have a calming evening ritual that signals to their brain it’s time to relax.
This could be a warm bath, reading a few chapters of a book, gentle stretches, or a cup of herbal tea. It’s the consistency of the ritual, more than the specific activity, that tells your body to start producing melatonin for sleep.
15. If racing thoughts plague them, they don’t fight it.
Trying to force yourself to sleep backfires! Instead, they get out of bed, go to a dimly lit room, and do something calming (light reading, gentle music) until sleepiness returns. Tossing and turning while stressing about not sleeping only makes it worse.
16. Sick of the dating world but still want to find a partner? Turn your love life around with your mind.
Discover the power of thought with our sister site, Sweetn. Their quick quiz and research-backed tools make finding love easy and fun by transforming the way you think about dating and relationships. Click to try now — it only takes a few weeks to see a difference.
