If you wake up tired even after spending enough hours in bed, your evening routine may be part of the problem.What doesn't help is trying to fix poor sleep with one big change overnight.

If you keep waking up around 3 a.m. and struggle to fall back asleep, you're not imagining it. What doesn't help is assuming there's something "wrong" with you or that one bad night means you're destined for another.

If your body feels exhausted but your mind refuses to fully settle at night, you’re not imagining it. What doesn’t help is trying to force sleep the moment your head hits the pillow. Your brain needs a transition period between activity and rest. Without that transition, your nervous system may stay slightly alert—keeping stress hormones elevated even when you’re physically tired. The truth is this: better sleep often begins before you get into bed. Why a Wind-Down Routine Ma