- By Bornika Das
- Tue, 22 Jul 2025 10:35 AM (IST)
- Source:JND
Improve Sleep Quality: Often, people have nights that include tossing and turning, glancing at the clock and finally waking up groggy and drained. While a single night of poor sleep can leave people feeling off and what they do the next day might help them bounce back or make things worse. Many of the people may adopt habits that can intensify fatigue, disrupt the natural sleep cycle and set the stage for another sleepless night. Thus, those struggling often try finding the common sleep mistakes and their solutions. To avoid spiralling into a cycle of sleep debt, it’s important to make smarter choices from the moment they wake up.
To improve sleep quality, it is essential to avoid common sleep mistakes that can have a big impact on energy, mood and productivity. Recovering from sleep issues is not just about pushing harder but about being mindful of how to treat the body and the brain. It is crucial to recognise the daily habits that might be working against the sleep cycle. Here are the common sleep mistakes that must be avoided after waking up to help the body reset, restore energy and improve sleep.
Tips For Better Sleep Quality
Don’t Hit Snooze
Although it feels like those extra minutes of rest might help, snoozing only fragments your sleep further. Each mini sleep cycle after hitting snooze lacks the depth needed to be restorative, making people feel even more sluggish once they finally get up.
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Start With Hydration
Sleep deprivation increases the chances of dehydration, which can worsen fatigue and brain fog. Thus, it is recommended to start the day with a large glass of water. Besides, electrolytes can also provide a boost. Just a 2 per cent dip in hydration can reduce cognitive performance by 10 to 20 per cent, affecting attention and memory.
Get Sunlight Within The First Hour
Natural light is one of the best means to restore the sleep cycle. Try stepping outside for 10 to 15 minutes for a short walk. Sunlight suppresses melatonin, the sleep hormone and boosts serotonin, helping you feel more awake and positive. It also helps regulate the circadian rhythm for better sleep the next night.
Delay Your Coffee Intake
Many people reach for their morning coffee as soon as they get up. However, delay your coffee intake by at least 90 minutes. The body’s natural cortisol levels peak shortly after waking and drinking coffee too soon can interfere with the sleep cycle. You can also have coffee after breakfast, which can help reduce jitters and energy crashes.
Improve Sleep Quality By Avoiding Common Mistakes (Image Credits: Canva)
Move Your Body
Gentle movement, such as a short walk or some yoga, can lift the mood and help shake off sleepiness. Skip intense workouts which can place unnecessary stress on an already tired body.
Take Short Nap If Needed
If you’re still dragging the body by midday, take a 20-minute nap before 2 PM. Do not nap too late or too long, as it can interfere with the ability to fall asleep later. Set an alarm to keep it brief and refreshing.
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Eat Protein-Rich Foods
Although it is tempting to reach for sugar, especially when you're tired, but this can lead to energy crashes. Start the day with high-protein foods like eggs or Greek yoghurt. Protein supports dopamine production and provides steady energy, helping to stay alert without the crash that comes from sugary snacks.
Stick To Regular Bedtime
Even if you want to go to bed extra early, then don’t. Going to sleep hours before the usual time can throw off the circadian rhythm even more. Instead, wind down with calming activities like reading or light stretching and aim to return to the regular sleep schedule the next night.