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.

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