I have terrible sleep at least a couple of nights a week. I’ll wake up grumpy, tired and irritated. It’s an awful way to start my day.

But by the time it’s bedtime, even though I know I should hit the hay, I end up scrolling on my phone and watching random clips that rot my brain. It’s a tough cycle to beat. I wish I could wake up feeling refreshed, in a good mood and ready to tackle my morning.

I’m coming to realize how much the things we do before bed impact the quality of our sleep and, subsequently, how we feel the next day. Here’s what sleep experts have to say about it.

Impact of Bad Sleep

I’m not the only one getting poor sleep. Approximately 50 to 70 million people in the US experience sleep disorders that impact their mental and physical health. Although I feel the effects in the morning, they tend to go away after my first coffee. Just because the terrible feeling doesn’t last doesn’t mean that constantly getting bad sleep doesn’t have long-term effects. 

Getting less than seven hours of sleep per night can increase your likelihood of developing depression, anxiety, heart attack, stroke, diabetes, poor glucose tolerance, hypertension and obesity. I don’t have these conditions now, but I don’t want to be at risk for them later in life. I asked sleep experts for advice on how to wake up feeling happier in the morning. 

What to Do At Night to Be Happier in the Morning

Meredith Broderick, MD, sleep neurologist and Ozlo Sleep Medical Advisory Board Member, explains that waking up happy in the morning is a sign of great sleep health.

1. Plan Ahead

Dr. Broderick shares that feeling refreshed in the morning requires planning. This means allocating sufficient time for winding down, giving yourself enough time for adequate sleep and keeping a consistent sleep schedule.

“[Waking up happy] tells me the person has likely gotten enough sleep (sleep duration), is sleeping in sync with their circadian rhythm (timing of sleep), [has] great consistency in wake times (sleep regularity), and has purpose and meaning in their waking lives they are looking forward to,” says Dr. Broderick.

2. Create a Peaceful Sleep Environment

Dr. Jade Wu, a board-certified sleep psychologist and Mattress Firm sleep advisor, shares that a peaceful environment makes a big difference to the quality of your sleep. The key is to keep your bedroom cool, quiet, and dark. These small shifts can lead to more restorative sleep and a brighter, happier morning.

3. Use Your Bed For Sleep Only

Annie Miller, a LCSW-C, Therapist and Owner of DC Metro Therapy, who specializes in chronic pain, insomnia, anxiety, and trauma, says that one of the core principles she works on with her clients is to use the bed only for sleep. For instance, try to keep your bed a dedicated space for sleep (not emails, social media scrolling, or even deep thinking). This helps your brain associate your bed with rest, not stress or stimulation. 

“If you’re lying in bed awake for too long, especially if your mind is racing, it’s better to get up, do something quiet in dim light, and return to bed only when sleepy,” says Miller.

4. Develop a Winding Down Routine

Dr. Wu shares that to feel happier in the morning, focus on winding down both your body and mind the night before. She recommends setting a consistent bedtime and creating a calming pre-sleep routine. For instance, dim the lights, put away screens, and do something relaxing like reading or gentle stretching.

Miller advises building in one to two hours of wind-down time before sleeping. This time should be free from work, to-do lists, or anything overly stimulating. 

“[Winding down isn’t] about doing something ‘perfectly calming’ — watching a favorite show, reading, or simply zoning out can all be great options. The goal is to signal to your brain that the day is done and that you’re safe to relax,” says Miller.

5. Go To Bed and Wake Up At the Same Time

Miller advises keeping your wake time consistent even after a bad night. Getting up at the same time every morning helps regulate your circadian rhythm and builds sleep drive for the following night. It’s tempting to sleep in after a rough night, but doing so can actually make the next night’s sleep worse and lead to grogginess or a low mood during the day.

6. Make Lifestyle Changes

Sleep hygiene is a group of behaviors and habits that can be practiced to help improve the quality of sleep. Dr. Broderick recommends avoiding exercise, alcohol, caffeine, food, bright light, and electronics to help you wake up feeling rested and restored, which is closely related to feeling a sense of happiness or well-being.

“In my personal life, I am very strict about not eating anything after dinner, which is about three to three and a half hours before my bedtime,” shares Dr. Broderick.

7. Use Sound as a “Sense of Sleep”

Dr. Broderick is a big fan and believer of using sound as the “sense of sleep”. She shares that we often overutilize our visual systems because of electronics and electricity. 

“Dimming down lights, listening to relaxing soundscapes on my Ozlo Sleepbuds is my go-to tool, especially when I am feeling burned out and am not in the mood to read,” shares Dr. Broderick.

8. Don’t Bring Stress to Bed

Dr. Wu advises trying not to bring stress from the day into bed; if your mind is busy, jot down your thoughts in a journal or practice mindfulness. 

Miller recommends scheduling “worry time” earlier in the day. So many people try to fall asleep with a mind full of unprocessed thoughts, which negatively affects how they feel in the morning. She advises scheduling 10–15 minutes earlier in the day to sit down and write out any worries, decisions, or plans. Giving your brain a structured space to think and process helps reduce the chance of those thoughts returning at bedtime.

9. Treat Yourself With Compassion

Adopting these simple strategies and practicing them consistently can help build more peaceful nights and more grounded mornings. However, it’s okay if you’re not perfect. Miller recommends developing a mindset where you are gentle with yourself when things don’t go as planned. 

“If you have a tough night, don’t start the morning by beating yourself up. How you respond to poor sleep can shape the next night’s sleep — and your mood. A little compassion goes a long way,” says Miller.