Sleep experts emphasize the importance of establishing a strong circadian rhythm to promote better sleep. By maintaining regular wake-up times, avoiding excessive light exposure in the evenings, and staying active during the day, individuals can enhance their sleep-wake cycle. Sleep doctors, who have dedicated their careers to helping people sleep better, follow specific morning routines to ensure they get a good night’s sleep.
One common morning habit that sleep experts avoid is lying in bed after their alarms go off. By immediately getting out of bed and not lingering in a dark bedroom, they signal to their bodies that it is time to wake up and start the day. This practice helps maintain a strong association between the bedroom and rest, promoting high-quality sleep. In addition, avoiding sleeping in on weekends can prevent social jet lag and maintain regular wake-up times, which is essential for a regulated circadian rhythm.
Exposing oneself to natural sunlight early in the morning is a key practice among sleep experts. Light exposure during the day helps regulate circadian rhythms and improve sleep quality. Getting sunlight exposure upon waking can increase alertness and energy levels throughout the day, leading to better sleep at night. Engaging in physical activity in the morning, even if it is just a light walk, is another important practice to signal to the brain that the day has begun, contributing to improved overall sleep quality.
While sleep doctors prioritize getting up and getting moving in the morning, they also emphasize the importance of maintaining a consistent sleep schedule. Sleeping in occasionally may not significantly impact overall sleep quality, but it can disrupt the ability to fall asleep later in the evening. By waking up and going to bed at the same time every day, individuals can ensure a better night of quality sleep. Making the bed in the morning can also serve as a symbolic reminder to stay out of bed during the day, preventing potential disruptions to nighttime sleep.
Overall, establishing healthy morning routines can play a significant role in improving sleep quality. By avoiding behaviors that disrupt the circadian rhythm, such as staying in bed after waking up or excessive evening light exposure, and incorporating practices like sunlight exposure and exercise in the morning, individuals can set themselves up for a better night’s sleep. Prioritizing consistent wake-up times and avoiding sleeping in on weekends can further support a strong circadian rhythm and promote overall well-being and productivity throughout the day.
