Morning Habits that Transform Your Sleep: Insights from a Sleep Doctor

 / 

The choices you make in the morning may hold the key to a perfect night’s sleep, according to sleep experts. Dr. Chester Wu, a double-board certified psychiatrist and sleep medicine specialist, emphasizes the impact of morning habits on reinforcing the circadian rhythm, which governs wakefulness during the day and sleepiness at night. While bedtime rituals are well-known, the morning routine also plays a crucial role in promoting quality sleep.

Experts unanimously advise against lingering in bed after waking up. Dr. Wu suggests that staying in bed can induce feelings of laziness and grogginess, disrupting the circadian rhythm.

Multiple sleep gurus, including neuroscientist Chelsie Rohrscheib and neurologist Dr. Chris Winter, agree that engaging in activities unrelated to sleep and intimacy should be avoided. Rohrscheib highlights the importance of associating the bedroom solely with rest, promoting high-quality sleep.

Ditching the Snooze Button:

Experts advocate for an immediate response to the alarm, discouraging the habit of hitting the snooze button. Dr. Winter stresses the need to expose oneself to light promptly. Light inhibits melatonin production, signaling to the body that the day has begun.

Consistent wake-up times, even on weekends, are crucial, as per sleep specialist Carleara Weiss. Deviating from regular wake-up times can lead to social jet lag, causing concentration difficulties, fatigue, irritability, and headaches.

Impact on Overall Sleep Quality:

Quadruple board-certified physician Dr. Raj Dasgupta warns that occasional sleeping in may affect the ability to fall asleep later in the evening. Maintaining a consistent sleep schedule, waking up, and going to bed at the same time every day is essential for ensuring a good night’s sleep. Regular sleep habits contribute to improved sleep quality and combat common issues like insomnia.

Morning Habits to Enhance Sleep:

1. Sunlight Exposure: Experts recommend exposing oneself to natural sunlight within 30 minutes of waking up. Lack of sunlight exposure can reduce sleep quality, contribute to insomnia, and negatively impact mood, says neuroscientist Chelsie Rohrscheib.

2. Exercise: Getting active quickly signals to the brain that the day has begun. It doesn’t have to be intense – a morning walk or light exercise can suffice, notes neurologist Dr. Chris Winter.

3. Make Your Bed: Dr. Winter suggests that making the bed is symbolically powerful and serves as a deterrent for slipping back into bed during the day. It also prevents disruptions that could adversely affect nighttime sleep.

Experts unanimously emphasize the significance of consistent wake-up times, exposure to natural sunlight, and avoiding morning lethargy. Establishing morning habits that reinforce the circadian rhythm contributes to better sleep quality and overall well-being.

The correlation between morning habits and nighttime sleep quality is evident, as highlighted by sleep experts.

By embracing practices such as immediate wake-up, exposure to natural sunlight, and light exercise, individuals can positively impact their circadian rhythm, promoting wakefulness during the day and sound sleep at night. Making these adjustments to your morning routine might just be the key to unlocking a perfect night’s sleep.


— Share —

— About the Author —

Leave a Reply

Up Next

Delving into the Love-Hate Relationship Teens Have with TikTok and Instagram

Body: In an era where social media has become an integral part of daily life, a complex relationship has emerged between teenagers and platforms like TikTok and Instagram. A recent examination sheds light on the dichotomy of emotions that adolescents experience towards these ubiquitous apps.

Research has long highlighted the potential risks associated with heavy social media use among teens, including heightened anxiety, depression, and feelings of loneliness. Despite these concerns, TikTok and Instagram remain immensely popular among adolescents, serving as primary avenues for social interaction and connection with peers.

Teen’s Interest Towards TikTok and Instagram

One of the primary reasons behind teens’ affinity

Up Next

Impact Of Air Pollution: Understand How It Is Linked to Deteriorating Mental Health

In a significant revelation, the Delhi government has informed the National Green Tribunal (NGT) that exposure to air pollution is closely associated with worsening mental health conditions among residents of the national capital. The admission comes amidst growing concerns over the hazardous air quality levels that have plagued Delhi for years

The disclosure was made during a hearing before the NGT, where the Delhi government presented findings linking air pollution to a range of mental health issues. This revelation underscores the urgent need for comprehensive measures to address the dual crisis of air pollution and its impact on public health.

Impact Of Air Pollution On Mental Health

Delhi, one of the most polluted cities globally, g

Up Next

Summer Hydration: Home Remedies for Glowing Skin Through Refreshing Drinks

In the scorching heat of summer, maintaining hydration levels is crucial not only for overall health but also for achieving radiant, glowing skin. With the right combination of ingredients, homemade refreshing drinks can quench your thirst while nourishing your skin from within.

List of Refreshing Drinks

Here’s a comprehensive guide to some hydrating summer drinks that will leave your skin looking fresh and revitalized.

As temperatures rise, dehydration becomes a common concern, leaving individuals feeling drained and parched. However, combatting this issue goes beyond simply drinking water; incorporating hydrating ingredients into your beverages can provide an added boost of skin-nourishing benefits.

Up Next

Strength Training Effective in Reducing Depressive Symptoms, Says Study

A groundbreaking study has revealed that strength training exhibits a potent anti-depressive effect, even in individuals without diagnosed anxiety or depression. Conducted over an eight-week period, the research involved participants aged between 21 and 31, investigating the impact of resistance exercise on mental health.

The study, which garnered attention for its promising findings, demonstrated a significant reduction in depressive symptoms among all participants, irrespective of their mental health status. This discovery marks a pivotal moment in the quest for alternative treatments for mild depression.

The training program, meticulously designed in accordance with guidelines from The World Health Organization (WHO) and the American College of Sports Medicine (ACSM), incorporated muscle-strengthening activities targeting major muscle groups. Participant

Up Next

Boost Memory: 5 Lifestyle Tweaks Recommended by a Neuroscientist

Neuroscientist Adriana Diaz shares five lifestyle tweaks to boost memory and brain health. Her insights offer practical strategies for individuals of all ages.

Brain health is gaining prominence in discussions surrounding overall well-being. In a TikTok video that resurfaced this week, neuroscientist Rachelle Summers underscores the importance of maintaining brain health to potentially reduce the risk of Alzheimer’s disease and dementia, conditions on the rise in both older and younger populations.

Tips To Boost Memory And Brain Health

Summers advocates for sufficient sleep, recommending adults aim for eight to 10 hours per night to consolidate long-term memories. This aligns with the Centers for Disease Control and Prevention’s recommendat

Up Next

Drinking Habits and Relationship Longevity: Drinking With Your Partner May Lead to Longer Life

In a recent study published in the journal The Gerontologist, researchers delved into the intriguing link between drinking habits and relationship longevity among couples over the age of 50. Led by Kira Birditt, a professor and researcher at the University of Michigan, the study sheds light on how shared drinking patterns may impact not only the quality of romantic relationships but also life expectancy.

The study, which surveyed 4,566 married couples, aimed to examine the association between alcohol consumption within couples and its implications for mortality rates. Birditt and her team conducted interviews with the participating couples every two years to gather da

Up Next

Combatting Stress-Induced Belly Fat: Effective Strategies for Women Over 30

Stress-induced belly fat is a prevalent issue for many women, particularly those over the age of 30. Chronic stress and anxiety can lead to an imbalance in cortisol levels, resulting in the accumulation of stubborn fat around the abdomen. To address this concern, experts recommend implementing a combination of lifestyle changes and targeted exercises to effectively combat stress-related belly fat.

Understanding Stress-Belly:

Stress belly, also known as cortisol belly, is a condition characterized by the accumulation of abdominal fat due to prolonged exposure to stress hormones, primarily cortisol. Chronic stress disrupts normal bodily functions, including metabolism and fat storage, leading to weight gain, particularly in the abdominal region. Moreover, stress often disrupts healthy habits and routines,