Five night habits that help me wake up with energy.

A sleep coach who used to have insomnia describes five nightly habits—early dinner, a warm bath, limiting phone use, a short bedtime routine, and consistent sleep timing—and a morning routine of water and daylight that she says improved her deep sleep and morning energy.

She describes a science-backed evening routine after years of chronic insomnia and more recently disrupted sleep as a parent. She stopped chasing a "perfect" night and focused on factors she could control: timing, environment, and what she eats and drinks. The article lists five specific nightly habits and a short morning routine the author uses most nights. Those changes are presented as supporting deeper sleep and higher energy on waking. Key details: - She aims to finish dinner by about 6:30 p.m., often having a light evening snack such as chamomile or lavender tea and a banana, which the article notes contains tryptophan. - A warm bath or shower is used before bed; the article cites research recommending water around 104–108.5°F (40–42.5°C) to speed natural thermal regulation, and the author dims lights and uses LED candles while winding down. - Phone use is limited in the hour before bed to avoid social media scrolling and overstimulation. - The bedtime routine is roughly 30 minutes and includes activities such as guided sleep meditations or a body scan, a 15-minute sunset feature on a sunrise alarm, and a lavender pillow spray. - The author follows a consistent sleep and wake window at least five nights a week and aims for seven hours of sleep, noting a January 2026 study based on 47 million nights of tracker data that reported a link between schedule consistency, recommended sleep duration (seven to nine hours), and increased life expectancy; this approach is described as the "7:1 Sleep Rule." - Her morning routine includes drinking a glass of water, opening curtains, and seeking natural daylight within 30 minutes of waking or using a 10,000 lux light therapy lamp if needed. Summary: The author reports that these habits helped her relax before bed, increase deep (N3) sleep, and feel more energetic on waking. The article also reports a large 2026 study linking consistent sleep timing plus recommended sleep duration to longer life. Undetermined at this time.