Sleep experts emphasize the importance of starting the day right to improve sleep quality. Our circadian rhythm, controlled by light exposure, influences our wakefulness and sleepiness. Disrupting this rhythm through irregular sleep patterns, excessive light exposure, and sedentary lifestyle can result in sleep issues. Sleep doctors avoid lying in bed after their alarms go off to maintain a strong circadian rhythm, promoting wakefulness during the day and sleepiness at night.
Sleep experts prioritize getting out of bed immediately upon waking up to maintain the brain’s association that the bedroom is only for rest. They also emphasize the importance of exposing oneself to natural sunlight early in the morning to regulate the circadian rhythm. Regular wake-up times help the biological clock regulate physiological functions, preventing social jet lag and associated issues like difficulty concentrating, irritability, fatigue, and headaches. Maintaining a consistent sleep schedule is crucial for ensuring a good night of quality sleep.
In addition to light exposure, exercise is another key morning routine for sleep doctors. Getting active early in the day signals to the brain that the day has begun, leading to improved sleep at night. Exercise doesn’t have to be intense; activities like walking dogs or walking with a partner can be beneficial. Making the bed is also a common practice among sleep experts, serving as a deterrent for slipping back into bed during the day, which can affect sleep quality at night.
Contrary to popular belief, sleep doctors don’t mention giving up coffee as part of their morning routine. As long as they can have their coffee, they are willing to avoid lying in bed after waking up. Overall, ensuring exposure to light, regular wake-up times, exercise, and making the bed are some of the key practices that sleep experts follow in the morning to promote a good night’s sleep. By prioritizing these habits, individuals can strengthen their circadian rhythm and improve overall sleep quality.
