We tend to think of sleep problems as nighttime issues. Can’t fall asleep? Must be the late-night coffee. Waking up exhausted? Blame the stress or the blue light from your phone.
But what if the real culprit is… your morning routine?
Yep, the way you start your day can directly impact how well you end it. From that rushed wake-up to that triple-shot espresso, certain common A.M. habits may be setting you up for tossing, turning, and that all-too-familiar 2 a.m. anxiety scroll.
Let’s talk about the 5 sneaky morning behaviors that could be sabotaging your sleep, and what to do instead—because beauty sleep isn’t just a saying. It’s a science-backed necessity, especially for women juggling work, wellness, and a million other tabs in their brain.
Hitting the Snooze Button (Again and Again)
That “just 9 more minutes” feels so good… until it doesn’t.
When you hit snooze, you’re not giving your body more restful sleep. Instead, you’re starting a new sleep cycle you won’t finish, which can leave you feeling even groggier—something known as “sleep inertia.”
The Science Bit:
A 2019 study in Sleep journal explained that fragmented sleep—like when you snooze repeatedly—disrupts your natural wake hormones like cortisol and delays your circadian rhythm. Over time, this leads to poor nighttime sleep quality.
The Fix:
- Set your alarm for the latest possible time you can realistically wake up and actually get out of bed.
- Place your phone or alarm across the room so you’re forced to move (and wake up your body).
- Try using a sunrise alarm clock that mimics natural daylight, helping you wake more gently.
Drinking Coffee Before You’ve Had Water (or Even Opened the Curtains)
We get it: coffee is life. But chugging caffeine before sunlight and hydration is like firing up a car with no oil.
Your body naturally releases cortisol (a “get-up-and-go” hormone) in the morning. Caffeine spikes this further, potentially throwing off your cortisol rhythm and making you more anxious and wired… only to crash later, disrupting sleep.
Real Talk:
If you rely heavily on coffee in the morning, you’re more likely to experience a midday energy dip—and often compensate with more caffeine later, which affects nighttime sleep.
The Fix:
- Drink a full glass of water within 15 minutes of waking to rehydrate and support brain function.
- Wait at least 60–90 minutes after waking for your first cup of coffee. Let your body’s natural energy system kick in first.
- Step outside for natural light exposure within 30 minutes of waking—it anchors your circadian rhythm and helps you fall asleep more easily at night.
Scrolling Through Stress First Thing
Let’s be honest. For many of us, the morning starts like this:
Open eyes → Open phone → Open Instagram → Open email → Panic.
Checking notifications, news, or social media immediately floods your brain with dopamine and stress hormones, setting the tone for a reactive, high-alert day. And chronic stress during the day is a well-known enemy of restful sleep.
Brain Tip:
When your morning begins in a cortisol spike, your system often stays in sympathetic mode (fight-or-flight) all day, making it harder to calm down when it’s time to rest.
The Fix:
- Delay phone use for at least 30 minutes after waking. Try charging your phone outside the bedroom.
- Start your morning with something grounding: journaling, stretching, light movement, or even a few deep breaths.
- Replace doomscrolling with a feel-good playlist, light reading, or morning affirmations.
Skipping Breakfast or Eating the Wrong Kind
If your breakfast looks like just coffee or a sugar-heavy pastry, your blood sugar is likely to spike fast and crash faster. This causes energy rollercoasters all day long—and poor blood sugar regulation has been linked to sleep disturbances and increased nighttime cortisol.
What’s Going On?
A study published in The American Journal of Clinical Nutrition (2020) noted that unstable glucose levels throughout the day contribute to restlessness, nighttime wake-ups, and even vivid dreams.
The Fix:
- Aim for a protein-rich, fiber-filled breakfast: think eggs with avocado toast, a smoothie with protein and chia seeds, or Greek yogurt with berries and nuts.
- Avoid high-sugar cereals or processed pastries—save the croissants for brunch outings.
Skipping Morning Movement Altogether
You don’t need to do a 60-minute HIIT session at sunrise—but some form of gentle movement in the morning tells your body it’s daytime, helping regulate your sleep-wake cycle.
Exercise has been shown to improve slow-wave sleep (a deep, restorative phase) and reduce sleep latency (how long it takes to fall asleep).
Bonus Benefit:
Light exercise also supports mental clarity, mood regulation, and reduces the buildup of stress hormones throughout the day.
The Fix:
- Try a 10-minute stretch, yoga, or walk outside before you start your day.
- Can’t fit it in? Even stretching while brushing your teeth counts. The goal is simply to activate your body.
Sleep Starts With Sunrise
We often obsess over bedtime rituals—and yes, they matter. But great sleep actually begins in the morning, with habits that either support or sabotage your natural rhythm.
You don’t need to revamp your entire morning routine. Instead, pick one of these habits to tweak and build from there:
- Put the phone down.
- Delay that first coffee.
- Eat breakfast with protein.
- Move your body, even just a little.
- And for the love of sleep, ditch the snooze button.
Because the truth is, sleep isn’t just about rest—it’s about how you show up for your life. And that starts the moment you wake up.
Tonight, take a moment to reflect: How did I spend my morning today?
Then choose just one thing to change tomorrow morning. Your body – and your beauty sleep – will thank you.
