Sleep specialists never make these common morning mistakes – here's why

health

by david randoseru

A perfect night's sleep starts the morning before.

Actually, experts say this. Because of the way our body clocks work, how you wake up and start your day can have a big impact on how it ends.

“Circadian rhythms, our internal body clocks, operate on an approximately 24-hour cycle and determine when we wake up and feel sleepy. This is greatly influenced by light exposure,” says Double Board Certified Spirit. Dr. Chester Wu, a physician and sleep medicine expert, says: he told HuffPost.

“Morning healthy behaviors reinforce strong circadian rhythms, promoting daytime alertness and nighttime sleepiness,” he said.

And while we all know the rules for relaxing at night by now, like staying away from screens, choosing the same bedtime every night, and getting enough exercise to feel tired at the end of the day, we… What are the healthy things you should do in the morning? Do you make it a habit?

“I try not to stay in bed too long, because I feel like if I stay in bed too long, I'll feel more lazy and light-headed,” Wu said.

Postponing the start of your day may seem like too much of a luxury to give up, but Wu isn't the only expert who refuses to indulge. HuffPost spoke to several sleep experts and all agreed.

“I never lie in bed or do any activity that has nothing to do with sleep or intimacy. This means getting out of bed as soon as I wake up and going somewhere else in the house. ,” says neuroscientist and sleep expert Chelsea Loescheib. “This maintains the brain's perception that the bedroom is simply a place to rest, promoting quality sleep.”

“I never stay in a dark bedroom,” added Dr. Chris Winter, a neurologist and sleep health expert. “Getting into the light is essential. Light effectively blocks the brain's production of melatonin, which tells the body that the day has begun.”

Carleala Weiss, a sleep expert and assistant professor at the State University of New York at Buffalo, says that in addition to being the first to get out of bed, she also tries to resist the urge to sleep, even on her days off.

“The reason has to do with circadian rhythms,” she explained. “A regular wake-up time helps your body clock regulate not only your sleep, but also your physiological functions. Sleeping in too much on weekends can lead to social jet lag, which can lead to poor concentration, fatigue, irritability, and headaches. Masu.”

Dr. Raj Dasgupta, a board-certified physician in internal medicine, pulmonology, emergency medicine and sleep medicine, issued a similar warning.

“Sleeping in occasionally is unlikely to have a lasting effect on your overall sleep quality, but it can affect your ability to fall asleep later in the evening,” he noted.

“Maintaining a consistent sleep schedule of waking up and going to bed at the same time every day is very important to ensure quality sleep,” he says.

It's been well established that lying down and sleeping isn't a good idea, but if you're looking to improve your sleep, what should you do in the morning instead?

“One of the first things I do in the morning, usually within 30 minutes of waking up, is get some natural light by going outside or sitting by a window,” says Loescheib. “During the day, light is critical to properly regulating circadian rhythms. Research shows that a lack of sunlight exposure can reduce sleep quality, cause insomnia, and negatively impact mood. It may have an effect.”

Dasgupta also worries about sun exposure.

“Exposing yourself to sunlight first thing in the morning can increase your alertness and energy during the day, leading to better sleep at night,” he said.

And don't moan, there's exercise.

“Being active quickly is a great way to signal to your brain that the day has begun,” Winter says.

“Exercise doesn't have to be particularly strenuous. I start my day every day by walking the dog or going to work with my wife,” he revealed.

Also? Let's make the bed. It's not just about cleaning up.

“Not only is this powerful symbolically, but it's also a huge deterrent for people who want to go back to bed during the day and feel that a nap can negatively impact their next night's sleep.” Mr. Winter said.