I used to think that how you wake up in the morning depends entirely on how many hours of sleep you get—and sure, that’s part of the story. But over the years, I’ve learned it’s also about what you do in the final few hours before hitting the pillow.
If you’ve ever gone to bed after a long Netflix binge, scrolling social media, or frantically answering late-night work emails, you probably know what I’m talking about. You might wake up the next day feeling groggy, irritated, or overwhelmed, even if you clocked your usual seven or eight hours.
Here at Small Biz Technology, we see a lot of entrepreneurs who pour so much mental energy into their businesses that they neglect a proper wind-down at night.
And let’s be honest: whether you’re juggling your own startup or working your way up the corporate ladder, bedtime routines can often feel like a luxury—just one more item on that endless to-do list.
But a solid nighttime ritual doesn’t have to be complicated. In fact, it can be the secret weapon for starting every day with a clearer mind, a happier mood, and more energy to tackle whatever lands on your desk (or in your inbox).
So if you’re looking to boost your happiness each morning, here are seven nighttime habits that have made a huge difference for me and countless others.
1) Turn off the screens
This one might sound like a broken record, but it’s huge.
I used to lie in bed, phone in hand, scrolling through feeds or watching random videos until my eyes practically burned. The next morning, I’d wake up feeling a little lethargic and not in the best headspace.
It turns out there’s actual science behind why that happens. According to the National Sleep Foundation, exposure to blue light—the kind that beams from our phones, TVs, and tablets—can disrupt our body’s natural production of melatonin, the hormone that regulates our sleep-wake cycle.
In simpler terms, your phone’s glow can trick your brain into thinking it’s not bedtime yet, making it harder to fall asleep.
The fix? A simple “tech cutoff” at least 30 minutes before lights out. Switch to a book or conversation with a partner or friend, or just dedicate the final half hour of your day to a peaceful wind-down. You’ll be doing your mind (and your mood the next morning) a huge favor.
2) Write down tomorrow’s game plan
I often find myself tossing and turning at night when I have too many thoughts about what I need to do the next day. It’s like my brain refuses to shut down because it’s busy spinning scenarios about tomorrow. Sound familiar?
That’s why I make a point to jot down a quick plan each night. It doesn’t have to be anything fancy—just a to-do list or a short outline of top priorities for the day ahead. Doing this helps me unload all those swirling thoughts.
As Tim Ferriss has said, “If you win the morning, you win the day.” And part of winning the morning starts the night before, by prepping your mind to jump into action without endless mental clutter.
When you know exactly what you’re tackling in the morning, you wake up with direction. Instead of thinking, “Oh no, where do I even start?” you’re more inclined to think, “Let’s get to it.”
3) Reflect and release
Ever catch yourself replaying the day’s events on loop, especially the frustrating ones?
Before I started doing a nightly reflection, I’d sometimes stay awake grumbling about a conversation that didn’t go well or a minor mistake I made. It was exhausting.
A quick reflection session doesn’t have to be complicated. It can be as simple as asking yourself: What went well today? What didn’t go so well, and what can I learn from it?
As Jordan Peterson advises, “Compare yourself to who you were yesterday, not to who someone else is today.” This mindset helps you let go of regrets and focus on personal growth.
If you need to process negativity, jot it down in a journal or talk it out with someone you trust. But don’t let it fester in your head. The goal is to release that mental baggage so you can drift into sleep feeling lighter.
4) Read something calming
For me, reading is a gateway to another world—one that isn’t dominated by email alerts and social media notifications.
I know I’ve mentioned this before, but diving into a good book (particularly nonfiction from authors like Greg McKeown or James Clear) has had a positive impact on my mindset at night. And there’s a reason so many high achievers swear by bedtime reading.
Not only can reading help you relax, but research from the University of Sussex suggests it can reduce stress by up to 68%. That’s a pretty big deal.
Pick a topic that genuinely interests you—maybe it’s self-improvement, biography, or even a well-crafted novel. The key is to engage your mind in a soothing way so it gradually winds down.
I tend to avoid reading on bright tablets or phones at night. Physical books or e-readers with warm-light settings are less jarring to the eyes. Think of it as a signal to your brain that you’re transitioning from the chaos of daily life into rest mode.
5) Practice mindful breathing
Mindfulness isn’t just for monks or yogis—trust me.
A simple deep-breathing exercise can work wonders, especially if your mind races the second your head hits the pillow. The trick is to gently shift your focus to your breath rather than letting it wander through tomorrow’s deadlines or random life worries.
One of my go-to techniques is the 4-7-8 method: breathe in deeply for four counts, hold for seven, and exhale slowly for eight. After a few cycles, I usually feel more relaxed.
As James Clear puts it, “You do not rise to the level of your goals; you fall to the level of your systems.” Having a consistent, repeatable system like mindful breathing every night creates a reliable pathway to calmness.
If deep breathing doesn’t resonate with you, try a quick body scan meditation. Start from your toes and move upwards, mentally “checking in” with each part of your body. Either way, the main objective is to anchor yourself in the present moment so you’re not dragged into mental whirlwinds.
6) Prepare a sleep-friendly environment
Sometimes it’s easy to forget the impact our bedroom environment has on our mood upon waking.
If you’re sleeping in a room that’s too hot, too bright, or surrounded by the clutter of unfinished work, your brain might not fully shift into rest mode.
A few small tweaks can make a big difference. First, set your thermostat to a cooler temperature—research often points to around 65 degrees Fahrenheit (18 degrees Celsius) for optimal sleep.
Next, keep your bedroom dark. Blackout curtains or a quality eye mask might become your new best friends. Finally, remove anything that screams “work” or “stress.”
I used to have my desk in my bedroom, but moving it out helped me mentally separate my work zone from my rest zone. I’ve also found that using soft music or ambient noise can help me drift off more easily.
If you need a little extra help, try a white noise machine or an app that plays nature sounds. You’ll wake up feeling more refreshed, simply because you rested in a space designed to support quality sleep.
7) End the day with gratitude
I know “gratitude” can sound a bit cliché, but hear me out. Taking just a moment to acknowledge what went right in your day can drastically shift your mindset.
Whether it’s appreciating the supportive people in your life, a small business win, or even something as simple as having a comfy bed to sleep in, expressing thankfulness rewires your brain to focus on the positive.
As Greg McKeown once wrote, “If you don’t prioritize your life, someone else will.” And one way to prioritize your emotional well-being is to end each day with an intentional, positive note.
Research from the Greater Good Science Center at UC Berkeley shows that consistent gratitude practices can increase happiness levels and reduce depression. That’s a big win for just a minute or two of your time.
I typically write down three things I’m grateful for in a small notebook by my bed. It’s quick, straightforward, and helps me drift off with a lighter heart.
Plus, you’ll be surprised how this simple practice starts bleeding into your daytime mindset. You’ll catch yourself noticing and appreciating good things more often, which can lead to waking up in a better mood.
Wrapping things up, but it’s still a big deal…
The habits we form in those final hours before sleep have a ripple effect on how we greet each new morning.
If you find yourself waking up grumpy, tired, or anxious, take a closer look at what’s happening in your nighttime routine. It’s entirely possible to transform your mornings by making small but intentional changes right before bed.
From turning off screens to practicing gratitude, each routine builds on the others to help you unwind, recharge, and set yourself up for a more positive day ahead.
None of this needs to be overwhelming or time-consuming—pick one or two habits to start with, and gradually weave them into your nightly ritual. Consistency is where the real magic happens.
So give it a shot. Before you know it, you’ll be rolling out of bed feeling more rested and a lot happier.
Until next time, friends.
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