Your day starts the night before: 7 habits for better sleep

Many rushed, exhausted mornings begin several hours earlier. The article describes a familiar routine: repeatedly silencing the alarm, getting dressed in a hurry, grabbing a quick breakfast and leaving home already thinking about everything still to do.

It traces the problem to the previous night, when checking a message or opening one social-media video leads to staying awake past midnight. The result is too little sleep, followed by an expectation that the body will perform as if it had rested for eight hours. The article compares the body to an electric car that cannot travel far without a proper charge.

Its first recommendation is to set a sleep schedule. Adults generally need around seven to nine hours a night, and the article advises going to bed and getting up at roughly the same time, including on weekends. If someone must wake at 6 a.m., it says, waiting until midnight to start thinking about sleep is not realistic.

The article also urges readers to let their phones go to sleep. It recommends leaving phones, televisions and other screens aside 30 to 60 minutes before bed, and warns against sleeping with a phone beside the pillow.

Preparing for the next day can also reduce morning pressure. Laying out clothes, organizing what to take, deciding on breakfast and preparing children’s bags are small steps that can prevent a rushed start. Waking 15 or 20 minutes earlier may make time for a shower, a seated breakfast and a conversation with family.

The article adds that dinner affects sleep. Large meals followed immediately by bed, alcohol, excessive coffee and energy drinks in the afternoon can interfere with rest. It recommends a simple dinner and leaving time between eating and going to bed.