6 Things to do at night to be happier in the morning

Getting ready for a good day isn’t just about having a solid morning routine (yet and this is important). How you spend your evenings is a key part of the equation, yet one that is sometimes overlooked.

You might be surprised how a few small changes to your nighttime habits can make a big difference in your morning happiness.

We asked the experts to share which evening practices will have the best effect on your mood the next day. Here’s what I learned:

Maybe it’s an after-dinner walk around the block or one last potty walk with your dog before you turn in for the night. But just a few minutes of gentle movement outdoors can lower blood sugar levels after a meal and helps you relax.

“I go for a walk every evening, which allows me to process the day’s information as my blood flow increases to the brain,” said the British psychologist and well-being specialist. Lee Chambers said HuffPost. “This mental care gives my busy mind a level of peace, meaning I go to bed in a quiet environment and quiet inner dialogue.”

If you’re going to be out when it’s dark, make sure you take some basic safety precautions: wear reflective gear or colorful clothing, choose a well-lit and familiar route, have someone else tag you or bring your phone in case you need it (but avoid texting, headphones, or other distractions).

You’ve no doubt noticed that a good night’s sleep has a significant effect on your mental state the next morning – and there are “tons of evidence” supporting this, he said Laurie Santosprofessor of psychology at Yale University and host of The “Laboratory of Happiness” podcast..

To get better quality rest, focus on improving “sleep hygiene” which refers to the lifestyle habits and environmental factors that affect our sleep. And how we use our devices at night is a big part of that.

“Turn off screens about 30 minutes before bed and consider keeping devices away from your bed so you’re not tempted to check them at night,” Santos told HuffPost. “I also recommend getting one of those old-school alarm clocks that don’t talk to social media or your email.”

We live in a hyperstimulating world that can put our senses on overdrive, Chambers said. Avoiding screens is one way to fix this, but there are other things we can do to soothe our senses.

“Consider stacking relaxation sensory rituals, including soothing scents, soothing sounds and soothing warm drinks, allowing our senses to disconnect and connect more powerfully the next morning,” he said.

Justine Grosso, a licensed mind-body psychologist in New York and North Carolina, ia proponent of an evening bath for its physical and mental health benefits, she told HuffPost.

“It was shown that you were completely submerged in water, unlike in the shower lifts the mood in people with depression, improve sleep for people with insomnia and have positive effects on the cardiovascular system“, she explained.

That said, if you don’t have a bathtub or if baths just aren’t your thing, a pre-bed shower ritual has its benefits, too. As sleep advisor Robert Oexman previously told HuffPost“showering at night can improve sleep by increasing the drop in core body temperature that is needed to initiate sleep and maintain adequate sleep at night.”

Conformable Cortland Dahlresearcher at the Center for Healthy Minds at the University of Wisconsin-Madison, a mindful body scan is a powerful way to ease chronic stress and mental rumination. You can do this simple mindfulness exercise while lying in bed.

“Draw attention to each part of your body, starting with your head and slowly moving down to your toes,” he told HuffPost. “Pay attention to the sensations you notice in your body with a sense of warmth and non-judgmental curiosity. This activates the brain network essential for self-regulation and inner balance. It’s also a great way to de-stress and let go of all the tension that builds up in our busy lives.”

Grosso also suggests practices like yoga nidra (a meditative technique where you “circulate your awareness around your body,” she said) or gentle stretching. Either will activate your parasympathetic nervous system – the one responsible for your body’s “rest and digest” response.

This method “helps you feel calmer and go into a restful night’s sleep,” she said. “Over time, these practices can help your body return more quickly to a sense of ease and emotional regulation after a stressful event.”

Many of us are more likely to worry about all the things we haven’t checked off our to-do list on a given day than to stop and appreciate the progress we’ve made.

“Whether written or reflected upon, write down steps taken toward a goal, challenges overcome, or tasks accomplished, no matter how small,” Chambers said. “And that sense of progress will set the stage for forward momentum the next day.”

Dahl also called self-reflection “an excellent practice to end a busy day.” He suggests thinking about what you learned and how you grew that day.

“See if you can reframe stressful events as opportunities for self-discovery or alignment with your most cherished values ​​or guiding principles,” he said. “This simple practice strengthens our understanding and can help us approach the next day with an open mind that is ready to learn.”

Before you go to bed, write down three to five things you are grateful for. Santos pointed to the research of psychologist Robert Emmonsprofessor at the University of California, Davis. He and his colleagues “found that the simple act of listing your blessings in life can lead to significant improvements in your well-being,” she said. “So make your nightly gratitude list a daily habit.”

Dahl also recommends ending the day with a short gratitude practice.

“If you spend a few minutes reflecting on the people you appreciate and the things you’re grateful for as part of your bedtime routine, you’ll naturally feel less stressed and more connected as you drift off to sleep,” he said.