Our Secrets for Better Sleep: Why Your Morning Routine Matters

We get it, days are busy. But what you do during the day can have a huge impact on how well you sleep at night. From caffeine to breathing patterns, small daily habits shape the quality of your rest far more than you might realise.

Let’s explore not only how to get better sleep, but how to set yourself up for a truly restorative night’s sleep, by paying attention to what happens long before your head hits the pillow.

1. Caffeine: The Double-Edged Energy Boost

We love a morning coffee, but timing matters. Drinking caffeine too soon after waking (before 90–120 minutes) dampens your natural cortisol spike - the body’s built-in “wake-up hormone.” Over time, your body becomes dependent on caffeine for energy rather than its own rhythm.

Caffeine also blocks adenosine, the sleep molecule that builds up during the day to make you feel tired.

By blocking its receptors, caffeine keeps you feeling alert - even when your body is craving rest.

Believe it or not, caffeine has a half-life of around six hours, meaning half of it is still active in your system six hours after consumption. So an 8am coffee means you still have 25% of that caffeine in your system by 8pm!

The Secret: Delay caffeine for 90–120 minutes after waking. Hydrate first with water, allow your body to wake up naturally, and limit coffee to before midday if you’re sensitive to caffeine.

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2. Alcohol: Why “Nightcaps” Disrupt Deep Sleep

It might feel like that evening glass of wine helps you sleep - but while alcohol may make you fall asleep faster, it prevents you from staying asleep soundly.

Alcohol fragments sleep, particularly in the second half of the night, and suppresses REM sleep - the stage vital for emotional regulation and memory.

That’s why you often wake feeling groggy, anxious, or unrested after drinking.

The Secret: Finish your last drink at least three hours before bed and rehydrate well. Try swapping late-night wine for sparkling water with lime or an alcohol-free alternative.

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3. Chocolate: The Sneaky Sleep Saboteur

Chocolate - especially dark varieties - contains caffeine and theobromine, which stimulate the nervous system. You may not notice it, but even a small amount in the evening can delay sleep and reduce deep sleep quality.

The Secret: Enjoy chocolate earlier in the day. For a bedtime treat, try magnesium-rich snacks like a banana or almond butter — both support relaxation and muscle recovery.

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4. Spicy Foods: Turning Up the Heat (Literally)

Spicy meals elevate core body temperature, which can delay sleep onset. Your body needs to cool slightly to trigger melatonin and prepare for rest. If your thermostat stays high, tossing and turning can follow.

The Secret: Balance spicy dishes with cooling sides (like yogurt or cucumber) and avoid them close to bedtime.

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5. Sugar: The 2 a.m. Wake-Up Culprit

A sugary dessert may feel comforting, but the resulting blood sugar spike and crash can wreak havoc on sleep. When your blood sugar drops overnight, your body releases adrenaline and cortisol - waking you suddenly around 2–3 a.m.

The Secret: Pair sweet foods with protein or healthy fat (like Greek yogurt or nuts) to steady your blood sugar and support a more peaceful night.

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6. Meal Timing: Let Digestion Finish Before Bed for Better Sleep

Eating too close to bedtime keeps your body focused on digestion, not restoration. This elevates heart rate, raises body temperature, and delays melatonin release - all of which interfere with deep rest.

The Secret: Finish eating at least three hours before bed. This gives your body time to digest so it can fully shift into repair mode overnight.

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7. Breathing & Awareness: The Missing Link Between Stress and Sleep

Your breath reflects your state of being. If you breathe shallowly or through your mouth during the day, your nervous system stays in mild alert mode - keeping cortisol levels high.

That same pattern carries into the night, preventing full relaxation. You may fall asleep, but your brain remains semi-alert, causing vivid dreams or early waking.

The Secret: In the evening, breathe slowly and lightly through your nose, with a longer exhale (e.g. inhale for 4 seconds, exhale for 6). Keep the breath gentle - about 30% less than normal. This activates your parasympathetic nervous system, helping your body unwind and your mind prepare for deep, restorative sleep. Try a Breathwork class us first if you're a complete beginner!

Final Thoughts: Your Sleep Starts Long Before Bedtime

Good sleep isn’t just about what happens at night - it’s the sum of your choices throughout the day.

From your morning coffee to your evening breath, every small decision helps signal to your body whether it’s time for energy or time for rest.

When you start treating your daytime routine as sleep preparation, you’ll begin to notice deeper rest, steadier energy, and calmer mornings.

Missed part one of this three-part series? You can catch up on your reading, here. Look our for the third and final instalment coming soon…