The Morning Habits That Can Improve Your Sleep, According to Experts
We all know that getting a good night’s sleep is essential for our overall health and well-being. But did you know that the way you start your morning can actually impact how well you sleep at night? According to experts, our morning habits play a significant role in regulating our circadian rhythm, which determines when we feel awake or sleepy.
Dr. Chester Wu, a double-board certified psychiatrist and sleep medicine specialist, explains that our circadian rhythm operates on a roughly 24-hour cycle and is largely influenced by light exposure. He says, “Health behaviors in the morning reinforce a strong circadian rhythm, promoting wakefulness during the day and sleepiness at night.”
While we’re familiar with the rules for winding down at night, such as avoiding screens and maintaining a consistent bedtime, what about the morning habits that can set us up for a restful night’s sleep?
One common habit that experts recommend avoiding is lingering in bed. Dr. Wu suggests getting out of bed immediately upon waking to avoid feeling lazy or groggy. Neuroscientist and sleep expert Chelsie Rohrscheib agrees, saying that she never stays in bed and only uses her bedroom for sleep and intimacy. By associating the bedroom solely with rest, she promotes high-quality sleep.
Another important morning habit is getting into the light as soon as possible. Dr. Chris Winter, a neurologist and sleep health expert, emphasizes the importance of exposing yourself to natural sunlight or bright light in the morning. He explains that light shuts off the brain’s production of melatonin, signaling that the day has begun.
Sleep specialist Carleara Weiss also emphasizes the significance of regular wake-up times. She advises against sleeping in, even on weekends, as it disrupts our circadian rhythms and can lead to difficulty concentrating, fatigue, irritability, and headaches.
Dr. Raj Dasgupta, a quadruple board-certified physician, adds that maintaining a consistent sleep schedule is crucial for quality sleep. He warns that occasional sleeping in may affect our ability to fall asleep later in the evening.
So, what should we be doing in the morning to improve our sleep? Experts recommend exposing ourselves to natural sunlight or bright light within 30 minutes of waking up. This helps regulate our circadian rhythm and has been shown to reduce insomnia and improve mood.
Exercise is also a great way to signal to our brain that the day has begun. Dr. Winter suggests starting the day with a walk or any form of physical activity, as it increases alertness and energy during the day, leading to better sleep at night.
Lastly, making your bed in the morning serves a dual purpose. Not only does it symbolize productivity and organization, but it also acts as a deterrent from slipping back into bed during the day. Dr. Winter explains that this can prevent napping from adversely affecting our sleep at night.
In conclusion, the morning habits we adopt can have a significant impact on our sleep quality. By avoiding lingering in bed, getting into the light, maintaining regular wake-up times, and incorporating sunlight exposure and exercise into our morning routine, we can promote a strong circadian rhythm and enjoy a restful night’s sleep. So, let’s start our mornings right to ensure a perfect night’s sleep.
