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Experts reveal the one thing you shouldn't do in the morning in order to have a good night's sleep

A lot of people are struggling to get good sleep at night and this expert suggests removing one thing from the morning routine to achieve that.

Experts reveal the one thing you shouldn't do in the morning in order to have a good night's sleep
Representative Cover Image Source: Pexels | Andrea Piacquadio

A good night's sleep is largely influenced by how you spend your morning and evening. We usually try to catch up on sleep on the weekends by sleeping in or snoozing for a few minutes after our alarm but experts share some important tips we should keep in mind to have good sleep every night. Our bodies follow a natural 24-hour sleep cycle known as the circadian rhythm, reports the Huffington Post. Dr. Chester Wu, a sleep medicine specialist shared that the circadian rhythm is very much affected by light exposure and light plays a key role when it comes to our sleep cycle.

Representative Image Source: Pexels | Kampus Production
Representative Image Source: Pexels | Kampus Production

He explained how this relates to our morning habits. "Health behaviors in the morning reinforce a strong circadian rhythm, promoting wakefulness during the day and sleepiness at night," Dr. Wu added. He noted that irregular sleep patterns, excessive evening light, and inactive lifestyles disrupt our natural sleep cycle and cause sleep issues. Let's explore what doctors avoid in the morning to maintain their circadian rhythm. The first thing is that they don't stay in bed scrolling on their phones. “I try not to linger in bed because I feel like that causes me to feel more lazy or groggy,” Dr. Wu suggested.

Another expert follows suit. Chelsie Rohrscheib, a neuroscientist and sleep expert said that he doesn't stay in bed nor does he do activities related to sleep and intimacy. He shared that he just gets out of his bed and goes to another part of the house. "This helps to maintain my brain’s association that the bedroom is only a place of rest, which promotes high-quality sleep," he explained. Dr. Chris Winter, also a neurologist does this to make sure that his sleep cycle is not affected by the light. He goes into the light leaving his dark bedroom. He shared that light mainly stops the brain's production of melatonin and tells your body that the day has started.

Representative Image Source: Pexels | Ron Lach
Representative Image Source: Pexels | Ron Lach

Carleara Weiss doesn't only not stay in bed after waking up but also doesn't believe in sleeping in, both of which are usual for people during a holiday. She said that she does this again because of the circadian rhythm. “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," Weiss shared.  So, the important question to ask is what do these doctors do if they are not sleeping or staying in bed? Rohrscheib spoke about how she exposes herself to natural sunlight in the first half an hour of waking. “Light during the day is very important for keeping our circadian rhythm well-regulated," she explained.

Another thing that the doctors recommend is exercise. Winter shared, "Getting active quickly is a fantastic way to signal to your brain that the day has begun. The exercise does not have to be particularly intense. I start my day off by walking my dogs every day or walking with my wife to work.” Another thing that Winter does is to make his bed. He added that it helps people to not have naps during the day which would affect the night sleep. Sleep experts make a compelling case for adopting habits that support restful nights, as opposed to staying in bed scrolling through phones until the next alarm.

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