You’ve likely heard that a good night of sleep starts in the morning, and sleep experts agree with this statement wholeheartedly. This is because of our circadian rhythm, or our body’s natural sleep-wake cycle, which is a 24-hour process. The circadian rhythm, your internal biological clock, operates on a roughly 24-hour cycle and dictates when you feel awake or sleepy, largely influenced by light exposure Health behaviors in the morning reinforce a strong circadian rhythm, promoting wakefulness during the day and sleepiness at night irregular sleep patterns, excessive evening light exposure and sedentary lifestyles can disrupt this rhythm and sleep pressure balance, leading to sleep issues. it’s safe to say the morning routines of sleep doctors are ones we want to emulate. So, what do sleep experts avoid doing in the morning to ensure they get a good night’s sleep Staying in bed after your alarm goes off can be doing more harm than good. sleep doctors don’t lie in bed, scrolling on their phones for 15 minutes before dragging themselves out of bed. “I try not to linger in bed because I definitely feel like that causes me to feel more lazy or groggy “I never stay in bed and do activities that aren’t related to sleep and intimacy. This means when I wake up, I get out of bed immediately and go somewhere else in my house,” she said. “This helps to maintain my brain’s association that the bedroom is only a place of rest, which promotes high-quality sleep Light effectively shuts off your brain’s production of melatonin and lets your body know the day has begun.” Regular wake-up times help the biological clock regulate physiological functions, not just sleep. Sleeping in on the weekends leads to social jet lag and causes difficulty concentrating, fatigue, irritability, and headaches. Maintaining a consistent sleep schedule, where you wake up and go to bed at the same time every day, is really important for ensuring you have a good night of quality sleep. One thing that came up consistently was ensuring they were exposed to light early in the morning. “One of the first things I do in the morning, usually within 30 minutes of waking, is exposing myself to natural sunlight by going outside or sitting by a window, “Getting sunlight exposure first thing in the morning upon waking up can increase alertness and energy during the day, leading to improved sleep at night
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Tuesday, March 10, 2026