Welcome to the tyranny of #Morningshed – the viral TikTok trend where people layer on skincare, masks and chinstraps before bed, only to peel them off in the morning in the hope of waking up flawless. But while morning glow-ups might photograph well, your energy, mood and clarity tomorrow are shaped by what you do tonight – and face masks have little to do with it.
Sleep expert Dr Neil Stanley, author of How To Sleep Well, says: ‘The best way to look and feel good the next day is to sleep well. Sleep is the foundation of health, happiness and even weight regulation. For example, just one night of poor sleep increases sugar cravings so much that people eat around eight extra teaspoons of the sweet stuff without even knowing it.’
So, if you want to wake feeling truly healthier and more energised – not just better-looking – try these five evidence-backed night-time habits for next-day vitality, calm, and clarity.
Write it out to switch off
Anxious about tomorrow’s to-do list? Your whirring brain could be sabotaging your sleep. Offload by writing down everything you need to remember – whether it’s calling a friend, ordering a gift or packing your trainers for the gym. This mental decluttering gives your brain permission to switch off.
Dr Stanley says: ‘Most of the time, it’s the mind that’s stopping you from sleeping. You need to find a way of quieting it.’
For an extra wellbeing boost, jot down three small wins from today. A 2021 review in Frontiers In Psychology found that gratitude journalling significantly reduces blood pressure and helps regulate breathing and heart rhythms, fostering a calmer state before sleep.
Take a 10-minute walk to balance blood sugar
Think a post-dinner stroll is just for digestion? Think again. Research from the University of Otago published in the journal Diabetologia shows that a mere 10-minute walk after your evening meal can lower blood glucose levels by up to 22% the next day.
This happens because your muscles absorb glucose for energy more efficiently when you move. And despite old advice, moderate evening exercise doesn’t ruin sleep – a Sports Medicine review of 23 studies found gentle activity at night actually helps you doze off faster and enjoy more deep sleep. Plus, a host of studies show that a single bout of exercise increases happiness and energy for 24 hours after you stop.
Dr Stanley agrees: ‘Exercise promotes sleep quality, which is key to feeling energised the next day.’
Block out night light for a stronger heart
Your sleep environment isn’t just about comfort – it could affect your cardiovascular health. A 2024 study in The Journal Of Clinical Hypertension, involving 13,000 adults, found that night-time light exposure is linked to raised blood pressure and higher risk of heart attacks and strokes.
To promote deep, restorative sleep, try to keep your bedroom cool (16-18°C), dark and quiet. Dr Stanley advises: ‘We should all do what we can to create the right environment for sleep. Blackout curtains or a simple eye mask can make all the difference.’
Try a warm shower and breathable PJs for better sleep
Think sleeping naked or taking a cold shower is smart on a warm night? Science says otherwise.
‘A cold shower tells the brain our body is too cold, so it will try to warm us up,’ explains Dr Stanley. ‘This means poorer sleep, as we need to cool our body by one degree to nod off.’
Similarly, sleeping nude can backfire. ‘Sweating is nature’s way of cooling us down,’ says Stanley. ‘But if moisture clings to skin, the body thinks it’s cool enough and stops the process.’
Instead, take a warm shower before bed to trigger a cooling effect and slip into loose, natural-fibre pyjamas to help wick away sweat – or look for high-tech fabrics designed to keep your skin cool and dry. This is especially important during menopause if you’re prone to night sweats.
Get intimate for a mental health lift
Good sex is more than a pleasure – it’s a health booster. A 2018 study published in the journal Emotion found that people who had sex the night before felt not only happier but also experienced a greater sense of meaning in life the next morning.
David Ludden, professor of psychology at Georgia Gwinnett College in the US, noted: ‘This finding is consistent with other research, showing that the “afterglow” of sex extends for a day or two after the act.’
Even if full-on intimacy isn’t on the cards, holding hands, hugging or kissing releases oxytocin – the ‘feelgood’ hormone that promotes relaxation and lowers stress. Orgasms – even solo ones – trigger the release of the hormone prolactin, which contributes to better sleep. Sex also reduces levels of the hormone cortisol, which is associated with stress.
These simple shifts don’t require a viral hashtag – but they do set you up for more energy, clarity and calm. And unlike a morning shed, they don’t stop working when you rinse them off.
