Sleep experts reveal nine early-morning mistakes that leave you feeling tired ALL DAY

People who feel tired all day despite heading to bed early and getting a solid eight hours could be undoing all their good work with bad morning habits, experts say.

According to sleep scientists there are nine very common bad habits which are almost guaranteed to make you feel drowsy all day and they all happen during the first hour of your day.

From having a hot morning shower to getting dressed in the dark most people are guilty of at least one of the bad habits.

People who feel tired all day despite heading to bed early and getting a solid eight hours could be undoing all their good work with bad morning habits, experts say

According to the team at Joy Home Remedies people guilty of more than one of the bad habits are more likely to complain of fatigue during work hours.

‘If you want to feel more energized, motivated, and more productive in general, then it’s time to ditch your unhealthy morning routine and cultivate some good habit,’ they said.

The bad habits include: Hitting the snooze button, checking your phone, forgetting to stretch, drinking coffee first thing, avoiding a healthy breakfast, brushing teeth straight after eating, leaving your bed unmade, taking a hot shower and getting ready in the dark.

Hitting snooze 

Hitting the snooze button is something most people are guilty of, according to the experts, but it should always be avoided.

‘If you hit the snooze button you can start a sleep cycle you are not able to finish,’ they warn.

What are the nine bad habits? 

1 – Hitting the snooze button

2 – Checking your phone and socials 

3 – Forgetting to stretch properly

4 – Drinking coffee before 9am

5 – Getting ready in the dark 

6 – Avoiding a good breakfast 

7 – Brushing teeth after eating

8 – Leaving the bed unmade

9 – Taking a hot shower in the morning

‘As a result you feel even more tired.’

They added you should always get up if you ‘wake up feeling refreshed’ before your alarm goes off.

Checking your phone

You should never check your phone ‘right after opening your eyes’ the experts warn.

‘Allowing your mind to progressively wake up to the day is essential, bombarding it with too much information is de-energising,’ they said.

‘Checking social media and text messages can get you in panic mode before the day has even started.’

In fact the experts say you should ‘wait a few hours’ before checking social media or sorting through personal emails.

Forgetting to stretch

Overnight out muscles and joints can stiffen – which means it is important to stretch them out again each morning.

Taking a few minutes to stretch each morning increases blood flow which can make you feel energised, the experts claim.

It can also improve posture and reduce back pain.

Leaving your bed unmade

Researchers believe developing positive habits like making your bed in the morning is linked to higher productivity during the day.

They claim it is a fundamental habit which can set off a chain reaction leading to the development of many more healthy habits.

‘It is a small thing, but you will be amazed by how good you begin to feel,’ they said.

What are Carmel’s tips for getting a better sleep? 


1. ‘If you have had a busy and stressful day make sure you factor in some exercise.

2. When you stop working, devote some time, no longer than 15 minutes, to thinking about the issues of the day and perhaps write them down in a book, along with any potential solutions. Importantly, when you finish, close the book, and put it away. Not only are you physically putting aside your worries, but you have now managed to deal with your concerns, rather than waiting until going to sleep.

3. Establishing a sleep routine is very important in preparing our mind and body for sleep. One hour before bedtime, switch off technology, dim the lights in the room, and reach for sleep inducing essential oils. My go-to is the In Essence Sleep Blend popped into a diffuser. This act of switching off allows our body to recognise when it’s time for sleep. Our brain responds so well to environmental stimulators, so when diffusing essential oils at this time, our body gets ready to quiet down and enter the nurturing and nourishing phase.

4. Practising a relaxation or meditation exercise, or using some aromatherapy is a great way to prepare the body and mind for sleep and will often assist with initiating and maintaining sleep. Restorative yoga can also work well to calm the mind and put us in a good place for sleeping well.

5. If however you find yourself lying in bed not able to get to sleep after about 30 minutes – whether it be at sleep onset or in the middle of the night – it is better to get up, sit in a dimly lit room and do something relaxing, like reading a magazine or maybe even doing a breathing exercise to relax. It is important not to go back to bed until you feel sleepy again. Once in bed, if you are not asleep within about 30 minutes, get up again and repeat the process. By doing this you are teaching your mind and body that bed is for sleeping and you will find that over time you develop the ability to fall asleep and stay asleep on a nightly basis.’

Taking a hot shower

 Hot showers are very beneficial but sleep experts recommend you leave the ritual for the evening – because it helps you feel cosy and bring on sleep.

‘Heat signals your nervous system that it is time to relax your muscles and slow your heart rate, making you feel calm and sleepy.’

A cold shower will make you wake up faster and have you feeling alert and revitalised for the day.

Getting ready in the dark


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Many people like to ‘wake up slowly’ in the morning and get dressed in the dark or to dim lights – but this is counter-productive, according to the experts.

‘The longer you keep yourself from the light the longer you will feel sleepy,’ they warned.

The lack of light tells your body it is still night time – leading to a groggy ‘out-of-it’ feeling.

Drinking coffee immediately 

The experts reveal drinking coffee first thing in the morning can make you feel exhausted for the rest of the day.

‘Between 8am and 9am the body naturally produces higher levels of the energy-regulating hormone, cortisol.

‘Drinking coffee before that will just make you jittery and hyper-alert,’ they said.

It also disrupts the body’s cortisol management which can lead to an afternoon slump.

Water is a better choice first thing in the morning. 

It is important to make your bed as it creates a flow-on effect of good habits

It is important to make your bed as it creates a flow-on effect of good habits 

Not eating a healthy breakfast

According to the Joy Home Remedy team breakfast ‘really is the most important meal’. 

‘After a night of resting and healing your body needs nourishment to give you the energy to get through the day.’

Instead of opting for high-sugar foods which can lead to a midday slump it is important to eat something more balance.

A combination of protein, carbohydrates and fruit or vegetables is ideal.

Brushing your teeth after breakfast

This is particularly harmful if you have consumed acidic foods for breakfasts, according to the experts.

It is best to brush before breakfast and then floss after enjoying the morning meal or to wait for at least half an hour to get the job done.

What does a good sleep hygiene routine look like? 

· Sticking to regular sleep patterns

· Staying in bed for no more than 8.5 hours

· Relaxing before bed

· Creating a comfortable environment

· Not using electronics in your bedroom

· Avoiding naps during the day

· Avoiding looking at the time if you can’t sleep

· Avoiding alcohol, caffeine, and cigarettes

· Avoiding sleeping pills

· Seeking proper treatment if required

Source: Health Direct 

Making changes

While good morning habits are essential to feeling awake and energised throughout the day it is important you don’t change too much at once.

‘Take it one step at a time, allow your body and mind to adapt to the changes,’ the experts recommend. 

‘You will feel more relaxed, less anxious and more productive.’