Being rushed and groggy in the morning often has a ripple effect on the rest of the day: you skip breakfast and eat something less than ideal for lunch, you get an afternoon slump and guzzle coffee to make up for it, and skip the gym because you’re too tired.

We’re firm believers that a healthy day really starts the night before. When you end your evening with a healthy nighttime routine, you set yourself up to make good choices the next day. In other words, you’re set up for success.

Take a frank look at your nighttime routine... too many glasses of wine? Too much Netflix? Read on for some tweaks that may make a big difference tomorrow.

1. Choose the Right Hydration

During a hectic day, it’s easy to forget about drinking water. As you finish dinner and transition to your nighttime routine, pour yourself a tall glass and keep it in sight so you remember to drink it.

If your evenings typically include a glass of wine (or other alcohol), set a time to finish drinking. While it’s true that alcohol can make you feel sleepy, it may also wake you up in the middle of the night. You can also experiment with having a half glass of wine instead of a whole glass. Better yet, see if you can replace the cocktail habit with an herbal tea. That way, you’ll sidestep the potential interference of alcohol on your sleep.

For many people, caffeine can also interfere with sleep. If you know you’re caffeine sensitive, try to avoid it in the afternoons and evenings (say, after 2 p.m.). If you’re not sure, finding out if you have a genetic variant associated with caffeine sensitivity can help you decide.

2. Plan Tomorrow’s Food

When you have tomorrow’s food ready to go, you won’t have to rely on eating out at cafés or restaurants, which typically serve heavier meals than what you’d make at home. Forgo some of your usual evening TV time and instead prep something for tomorrow, whether it be breakfast, lunch, or even just a snack.

Keep in mind, meal prep doesn’t have to be fancy. Consider buying ready-made proteins like rotisserie chicken, canned fish, or store-bought grilled tofu. Pair them with some frozen veggies that you pop in the microwave. Make tomorrow’s lunch or, better yet, prep a batch of meals for the week ahead. You can set up an assembly line: grab one to three cups of vegetables and add a protein made in advance.

Once lunch is sorted, you can think about tomorrow’s breakfast. Whirl up your breakfast smoothie the night before and stick it in the fridge. Or make a big batch of baked oatmeal or a frittata and put portions into containers.

You can also make grab-and-go snack bags full of nuts, dried fruit, or jerky. Portioning them out will also help control serving size. Or prep some containers of fresh-cut veggies with hummus to have on the go.

3. Set Your Room Up for Proper Sleep

Getting enough sleep is a struggle for many of us, and since lack of sleep affects mood and energy, it’s worth taking the time to make your room more sleep-friendly.

Invest in a dimmer switch so that you can calm the atmosphere while you prepare for sleep. Play some soothing ambient music, or classical or jazz, while you tidy up your room and get your bag ready for the next day. Check the temperature—your room should never be too warm or too cold. A pitch black room may also help you sleep better—be sure there aren’t any shining or flashing lights from laptops, phones, or other gadgets.

4. Get Your Workout Clothes Ready

Lay them out somewhere you’ll see them in the morning (seeing your clothes may encourage you not to skip to workout). If you’re going to exercise after work, pack your exercise bag the night before so it’s ready to grab and go.

5. Find Your Calm

Before you go to sleep, spend a few moments engaged in a mindfulness practice. Being aware and present can help you relax. You can use an app such as Headspace to guide you, or try a simple meditation where you tense and release the muscles in your body, one by one, while lying in bed. It may just send you sweetly off to dreamland and get you primed for what the next day holds.

- Sarah Bossenbroek