The Best Late-Night Habit for More Energy the Next Day, According to Experts

Reviewed by Dietitian Casey Wing, RD, CD

Key Points

• A screen-free wind-down routine before bed improves sleep quality and boosts next-day energy.

• Avoid screens 30-60 minutes before bed to let melatonin rise and prepare your brain for restful sleep.

• Pair calming activities like journaling or reading with a consistent bedtime for restorative sleep.

Energy levels depend on a lot of things, like sleep, what you eat, how much you move and how well you manage stress (to name a few). But one of the most overlooked aspects of increasing your energy is what you do in the final hour before bed. Many people spend that time scrolling, watching TV or catching up on emails, not realizing those habits may impact how rested they feel the next morning.

According to health experts, one of the most effective things you can do for more energy the next day costs nothing and requires no equipment. What is it? Establishing a screen-free wind-down routine in the 30 to 60 minutes before bed. Here’s why it works, and how to make it stick.

How a Screen-Free Wind-Down Routine Affects Your Energy

It Can Support Natural Melatonin Production

The light emitted by screens actively works against melatonin, the hormone that signals to your brain that it’s time to sleep. “Light from tablets, phones and TV can suppress our melatonin release,” says Daniel Kellman, N.D., FABNO, IFMCP. “When melatonin is suppressed too close to bedtime, the transition into sleep is delayed and the overall quality of rest suffers.”

Strive to put away screens 30 to 60 minutes before bed. Doing so will help allow your melatonin levels to rise naturally and your brain to shift from an alerted state into a sleepy state.

It May Improve Sleep Quality

We all know getting seven to nine hours of sleep is crucial, but the quality of those hours is just as important. “Giving the brain a chance to transition from awake mode (cortisol release) into sleep mode (melatonin release) supports more restorative sleep, which then means better physical energy and mental clarity the next day,” explains Kellman.

A consistent wind-down routine can help your brain and body enter deeper, more restorative sleep stages rather than staying in lighter, more fragmented sleep. According to Kellman, this means you’ll have fewer sleep disturbances, and the brain and body can be in more of a restorative mode.

It May Lower Stress Before Bed

Besides exposing your eyes to light, screens also keep your brain engaged, stimulated and often emotionally activated. News feeds, social media and work emails can all trigger a stress response that keeps your nervous system in a heightened state well past the time you’ve put your phone down.

“Emotional content can be everything from triggering posts, reading the news, text messages and making comparisons between ourself and others,” says psychologist Nicole Andreoli, Ph.D. “Making bedtime a more intentional part of the routine can help with sleep quality, which will naturally lead to higher energy levels the next day.”

It Can Create Psychological Closure

One reason you might find yourself wide awake at night is that your brain is still processing the day and anticipating tomorrow. That’s why swapping screens for a calming activity like reading or meditating can signal to your nervous system that the day is over and it’s time to move on.

Matt Glowiak, Ph.D., LCPC, CAADC, recommends pairing your screen-free window before bed with a brief journaling session. “Putting those thoughts on paper creates mental closure, reduces rumination and allows for deeper, more restorative sleep,” he says. “Research has even shown that people who write a specific to-do list before bed fall asleep faster.” Andreoli agrees, noting that “closing time creates psychological closure—it’s a signal that work, scrolling, problem-solving and worrying are officially done for the night.”

Other Tips for More Energy

Try these other expert-recommended tips for better sleep and increased energy:

• Move your body regularly. “Exercise is one of the top things you can do to have better energy during the day and improve your sleep quality,” says Kellman. “Even moderate activity such as walking can make a huge difference.”

• Keep a consistent bedtime. “Going to bed and waking up around the same time each day helps regulate your body’s internal clock,” says Andreoli. “Getting enough sleep supports attention, memory, mood and physical functioning the next day.”

• Do a brief brain dump before bed. “Spend five minutes before bed writing down what needs your attention tomorrow, what’s weighing on your mind and what can wait,” recommends Glowiak. “The goal is to reassure your brain that those problems have a place to live until morning.”

• Watch your alcohol intake. Alcohol may feel like it helps you unwind and fall asleep fast, but it negatively impacts your sleep quality and reduces next-day energy levels. “You may fall asleep faster, but sleep quality is usually compromised, and you won’t feel refreshed when you wake up,” says Kellman.

Our Expert Take

The best late-night habit for more energy the next day is establishing a screen-free wind-down routine. This involves dimming lights, avoiding screens (including TV) and doing a calming activity like reading or meditating 30 to 60 minutes before bed. This habit can signal to your brain that it needs to shift into restorative sleep mode. Additionally, you can further increase next-day energy levels by maintaining a consistent sleep schedule, getting morning light exposure within the first hour of waking and moving your body regularly. If you still feel tired or have lingering fatigue despite good sleep habits, speak with your health care provider.

Read the original article on EatingWell